The One and ONLY Island Box!
The One and ONLY Island Box!
We are starting our 2 Levels of Programming in May(Today).
Fitness will be lighter bar work and more repetitions. Geared towards the CrossFitter looking for tone, lean muscle and weight loss. Not too concerned about too heavy or technical movements. DO NOT kid yourself thinking this will be the easier of the 2!
Competition will be HEAVIER and MORE TECHNICAL…Competition is NOT for everyone, it is for the accomplished CrossFitter who would like to push to the HIGHEST LEVEL, Train for The CrossFit OPEN 2015 as well as any Competitions that come around.
Fitness
AMRAP 10
5*10*15*20*25…and on Wall Balls 20/14
*5 Deadlifts at 50%
Rest 5 min
200m rest 1min/400m rest 1min/200m
Competition
AMRAP 10
5*10*15*20*25…and on Wall Balls 30/20
3 Deadlifts at 50%
2 Hang Squat Cleans(Link them)
rest 5 min
10 min to Work up to a HEAVY Power Snatch+Hang Squat Snatch+Full Snatch
Strength Deadlifts
3×2 @ 85%
Fitness
Gritter WOD RUN
Aaron 20/125 130 4:55
Ava 14/75 103 7:30*
Brantley 30/225 135 5:39
Bre 14/105 146
Bryan 20/130 127 5:05
Dave 20/155 135 5:48
David 20/175 135 5:57
Ewell 20/115 106 4:59
Haley 14/95 135 5:43
Hollie 14/85 135 5:52
Jacob 5RFT 500mRow/15 bench 185#
Jenny 14/95 190 5:42
Josh Y. 20/165 115 5:42
Lane 20/145 95 5:45
Laura 14/85 135 5:49
Lilly 14/85 130 6:10
Mandy 14/115 115 5:26
Marcos 20/175 140 5:22
Phil 14/115 25’s 6:58 no rest
Robin 14/125 155 6:26
Scott 20/135 158 4:56
Seth 20/135 122 5:08
Competition
Gritter WOD
Alix 20-8’/95 123
Anne 20-9’/90 108
Buddy 30/135 75
Carole 20-8’/90 115
Eleonor 20-8’/80 113
Hal 30/165 126
Melody 14-9’/85 120
Mike K. 30/185 96
Nat 30/165 75
Shawn 30/165 80
Steven G. 20/125 120
Van 30/165 105
Todd 30/205 101
