The One and ONLY Island Box!
The One and ONLY Island Box!
Skill Max Body weight Overhead Squats in 10 minutes
WOD 5 Rounds of
10 Burpees to Plate Touch
10 Burpee Box Jumps 24/20
10 Burpee Pullups
**We are Gonna Get good at These**
WOD
1000m Row (Smooth)
100 Bicycles
20 Overhead Squats 75/55
500m Row (Steady)
50 Bicycyles
10 OHS
250m Row (GET IT!!!)
25 Bicycles
5 OHS
8pm Tonight OPEN 13.4 Announcement and Competition.
Skill Split Snatch (Go light and work on smooth first pull to solid split)
WOD 5 Rounds of
5,4,3,2,1 Wall Climbs (Chest to Wall)
10 Split Snatches 95/65 X-GRIT-115/75 (Alternate Legs each rep)
5 Shoulder Presses(STRICT if you can)
25 Flutterkicks (2ct)
Post Wod
Strict Pullups
start at lightest band, do max reps, move up to next band, end at Green
WOD 2 Min EMOM
2 Deadlift 100% Bodyweight/75%BW (X-Grit 125%BW)
2 Barbell Pushups
200m Run
Add 1 rep each round.
When you fail to complete the required reps and run, mark your completed rounds then:
switch to a 1 DL/1Pushup 200m run continuously til 15:00.
OPEN 13.3 … We will be doing the Open WOD Saturday @ 830am Class and Sunday around 3pm for those not able to do it otherwise.
12 Min Amrap of
150 Wallballs 20/14 @ 10/9′
90 Double Unders
30 Muscle Ups
WOD II
Squat Clean Thruster EMOM 40/30/20/10 Dumbells
1 rep every min going up 1 rep each min.
(X-Grit…Pick a Heavy Barbell)
WOD
20-15-10-5
Kb Swings 70/53/44/35
30 Second Bottom Squat (Strong Position)
Pushups
30 Second Plank Hold (FLAT, FLAT, FLAT)
Flutterkicks (2ct BIG)
***If you need to have OPEN 13.3 Judged get with me***
WOD
Buy-in 1000m Row
3 rounds of
100 Double unders/ 200 Singles
25 GHD/ 50 Abmats
Cash Out 1000m Run
WOD
800m Run
30 WallBalls 20/14 (X-grit 30/20)–Super Deep Squat
30 Spider Lunges
600m Run
30 Pushups (Hr)
30 Push Press 75/55 (Super Tall)
400m Run
30 Burpees to Plate Touch 35/25
30 Plate Taps (2ct)
200m Run with Plate
Strength:
5 x 10 Bench Press 100% BW/75%BW
Go for 10 reps each round, record number achieved.
WOD 10-1
Power Cleans 135/95 (X-Grit 155/105)
Front Squats (If you no like Front…Bear Complex to Back)
20 Flutterkicks over Bar (2ct)
X-Grit(155)
Todd………14:50
Davis……..16:33…CrossFit Pulse
Mike K……18:17
Van……….18:17
Rx (135)
Charlie…..12:35
Shawn…..13:24
George….14:29
Hal……….14:39
Clayton…18:29
White……19:15
Jacob……22:55
115
David……13:37
Craig…….16:51
Seth……..17:52
Jeff………18:01
Lane…….18:58
M Romigh.19:00….CrossFit Shift
Brandon…19:09
Joe F……..20:43
Buddy……22:06
JB…………22:58
95
Tim……….13:55
Jim……….15:53
Chuck……+16:00
Chase……16:06
Richard….16:43
Bryan…….16:48
Ewell……..17:33
85
Kelly O…..13:29
Carole……19:24
Sean.85…14:59
JasonR..80.13:56
75
Holly……..11:58
Bryce…….13:32
Anne……..13:38
Taylor……14:05
Hannah R.14:05..Hang/Abmat
Celeste…..14:30
Kathy M….14:56
Alix………..17:17
Craig Stan.18:40
K-Rev……..20:38
Hannah G..21:02
65
Cameron…12:30
Amber…….12:40
Tara……….13:47..CrossFit Shift
Krista……..15:25..(Air)
Trip………..16:00..(Air)
Emmy……..17:23
Sandy……..17:46
Bo..60……..14:20
55
Nancy…….13:30
Haley………14:50
Joanna…….14:47
Jill………….18:25..(Air)
Rachel..50.16:44
Hang Clean/Air Squat/Flutterkick 15
Desmond
Ashleigh
OPEN WOD 13.2
10 MIN AMRAP of
5 Shoulder to Overhead 115/75
10 Deadlift
15 Box Jumps or Step Ups 24/20
Mike K………296
Kat…………..294
Van………….278
Kayla……….276
Hal…………..275
Todd………..270
Charlie……..270
Shawn………265
Cole…………263
Kelly O……..259
Holly……….252
White………244
Carole……..234
Celeste……230
Anne……….227
Couch………226
Jacob………215
Taylor………214
Craig……….213
M Romigh…213…CrossFit Shift
Robin……….212
SiXone……..212
Kristy……….210
Francis……..207
David……….205
Alix………….203
Miranda…….202
Melody……..195
Jean M……..190
Amber……..184
Laura……….183
Clayton……..180
Buddy……….178
Seth…………175
Brantley……175
Jeff………….175
Cliff…………169
Richard…….166
JB……………163
Cameron…..154
Mandy………154
Bryan……….153
Tara…………152..CrossFit Shift
Joe…………..150
Lane………..148
Chase………91
Bre…………
65
Ariel………..210
Katie……….204
Britni………195
Sandy………185
Emmy………165
Trip…………150
50
Tina………..160
Lisa…………150
Annaliese.35.163
