The One and ONLY Island Box!
WOD “Robin’s 44”
2 Rounds for time of
22 Burpees
22 KB Figure 8 with Hold 53/35
22 Step Ups with KB 24/20
22 Wall Balls 20/14 10/8′
22 Kick Ups
4 Tire Flips 600/400
WOD “Happy Birthday “MF Jones”
1 Rep Max DEADLIFT
PICK UP THE HEAVIEST WEIGHT YOU CAN!!!!!
WOD II
1 Rep Max Weighted Pullup
The heaviest pullup you can do.
Skill
4 X 200m Repeats
rest exactly 1 min between sprints.
Results
WOD “Helen”
3 Rounds of
400m Run
21 Kettlebell Swings 53/35
12 Pullups
rest…then
Strength
5x5x3x3x1x1 Overhead Squats…Get heavy.
Results
Gritter OHS
Marcos RX 14:15
Charlie RX 8:52
Buddy RX 14:52
George RX 11:47
Bryan RX 14:29
Cliff RX 13:31
Jacob RX 11:57
Joe F RX 10:23
David RX 14:20
Lane RX 14:36
Carole RX 16:14
Robin RX 12:57 115
Jean M RX 11:11
Sarah RX 14:09 105
Van RX 9:02 205
Craig RX 14:36
Bobby RX 16:42
Hal RX 9:18
Cole RX 8:49
Katie RX 14:47
Anne RX 12:54
Kathy RX 14:50
Haley 12:30
Millie 12:09
Brantley 14:50
Sean 13:01
Jane 14:06
Mandy 16:51
Jeff (green) 14:30
Bryce (15/green) 13:11
Chase (blue) 14:50
Richard (53/blue) 16:43
Jason P (53/blue) 16:16
Gordon (53/blue) 16:46
Hannah M (35/blue) 13:18
K-Rev (35/blue) 11:38
Emmy (35/blue) 15:22 111
SixOne (35/blue) 12:49
Ava (26/blue) 17:33
Phil (35/jump) 15:48
Krista (26/jump) 13:52
Rachel (26/orange) 14:08
Steppy (35/green/blue) 15:21
Cameron (35/row/green/blue) 14:07
WOD 15 Min Amrap
10 Sumo Deadlift High Pulls 70/53/44/35
10 Pushups (hr)
20 Abmat Situps
X-GRIT (ONLY)
5 Ground to Shulder 100/50 (Alt Shoulder)
5 GHD
5 HSPU (1pad)
10 Back Extensions
WOD EMOM
10 DU/30 Singles
1 Goblet Squat 70/53/44/35
1 Sumo Deadlift
Add a Rep each Round.
Once you fail at the required work in the allotted time go back down the ladder from the last completed round.
Example: Failed on 10’s, completed 9’s, go back down starting with 8’s.
Strength
5×5 Strict Press
1/2 Body Weight and up
WOD “Hal” Birthday
25 min Time Cap for ENTIRE WORKOUT
800m Run
36 Box Over Burpees 24/20
800m Run
36 Toes To Bar
800m Run
TIME!!!
If you finish before 20 min rest until the 20 mark then,
Strength WOD “Randy?”
From 20-25min Start
As many Snatches @ 75/55 as Possible in 5 min (or 75)
Burner WOD
“Jackie”
1000m Row
50 Thrusters 45/35
30 Pullups
Strenght WOD
5 Rounds
10 DB Press 50/35
5 Pushups (on DB)
10 DB Hang Clean
5 Goblet Squats (1 DB)
WOD
1 Rep Max Squat Clean
3x3x1x1x1x1x1x1
Post WOD Burner (not for time)
5 rounds of
25 DU/50 Singles
20 Abmat
15 Mountain Climbers
10 Pushups
X-GRIT
25 DU
10 GHD
10 Back Extensions
5 HSPU (1 Pad)
“The Air Force WOD”
You MUST Start with 4 Burpees then
20 Thrusters 95/65
20 SDHP
20 Push Press
20 OHS.
20 Front Squats
Every minute on the minute stop and do 4 burpees then return to work
WOD
50-40-30-20-10 Airsquats
25-20-15-10-5 Barbell Curls 45/35 (Big Dogs go 65)
200 m Sprint after each set (5 Sprints total)
Yes BARBELL CURLS…Why not, it’s FUN. All the way down and all the way UP!
Make sure you stare at each bicep EQUALLY…we don’t want uneven BICEPS!