The One and ONLY Island Box!
The One and ONLY Island Box!
BB 5 20m Farmers Carry 70/53
WOD 30-20-10
Row for Calorie
Kb Swings 53/35
Wall Ball 20/14
BB 5X3 Front Squats
X-Grit 5x5x5x3x3x1x1x1 Front Squats
WOD “Annie-Medball-Flutterkick”
50-40-30-20-10
Double Unders
Abmat Situps
Medball Side Taps 30/20 (single count)
Flutterkicks (2 Count)
I FIGHT and Great Ass Shirts are back in stock! Come Grit some!
WOD “The Equalizer”
1 Mile Run then
Ground to Overhead Ladder
20 reps @ 95/55
15 Reps @ 115/75
10 Reps @ 135/95
5 Reps @ 155/105
BB 1x1x1x1x1x1x1
Clean and Jerk
RX…….Mile…..WOD
Todd…..7:10…13:34
Mike K..6:50…14:28
Charlie..6:15…14:48
Rob……7:51….15:04
Cole…..6:15…15:12
Van……6:54…15:46
Couch..8:02….16:20…RD2…8:10…16:30!!!
Joshua..6:53…16:35…TITIN VEST!!!
Shawn..7:12…17:15
White…11:04..17:43
Jacob…9:59….18:15
Kat…….7:51…19:26
Rod……9:27…19:59
Nat……7:10….20:18
Kelly O.7:52…20:18
Buddy..10:00..21:15
Kent…..8:35…22:31
Dan……6:30…23:00
Craig….7:28…23:25
Jeff B…11:05..24:20
Robin…8:30…25:12
Carole..9:58…29:01
Scaled (Weight ended with)
135#
JoeF…..6:43…25:57
Jason….8:33…29:41
115#
Troy……7:03…20:11
Blake…..8:39…21:02
JoeB……7:52…25:22
95#
Bryan…..8:03…17:33 (55-105)
Celeste…7:48…18:55
KathyM…7:39…22:45
Brett……10:26…24:31
75#
BrettA….7:30…17:21(55-75)
Melody…7:32…18:08
Kristy….9:27…21:13
Anne…..9:03…23:08
Alix…….11:50…28:03
55#
Bryce….9:33…18:47
Mandy…9:07…18:59
KellyR…10:00…19:18
Hannah…9:53…19:19
JeanM….6:58…19:26
Debbie…11:17…23:24
Montaine…13:05…27:00
Lesli…….10:00…20:16(30)
BB 3×5 Push Press 135/95 Add some weight.
WOD 12 min Amrap
Buy in 1000m Row
then as many reps as possible of:
Overhead Walking Lunges 45/35
Time starts with the ROW, then Overhead Walking lunges begin.
Perform 3 Burpees to Plate touch every min on the min.
Your score is total number of Lunges.
Skill 10 mins to Work up to a high Box Jump…NOT MAX, but High!!!
WOD 15 min AMRAP
5 Deadlift 225/155/115
5 Hang Clean 135/95/65
5 Box Jumps 24/20
RX..BoxJump…WOD
Kat……..30…11rds
Jackson…48…9
Weaver…45 1/2…7 + 1…TITIN VEST
Turbo…42 1/2…8
Kelly O…30…8 + 6
White…40 3/4…7 + 5
Jacob….30…7
Jessica…24…7
Carole…24…7
Dan…….36…6
Jeff B….39 1/2…4 + 8
185/115
Craig….40 3/4…9
Joe F…..36…8 + 10
Buddy…34…7 + 4
JB……165/115…7
Jason….40…145/95…8 + 5
115/65
Robin….33 1/2…10
Bryce….20…7
Montaine…24…105/75…5
Alix……105/55…7
Mandy…24…85/55…8 + 5
Kelly R..20…85/65…6 + 5
Sandy…20…70/40…7 + 2
Miranda..20..55/35…4 + 5
BB 5x4x3x2x1x1 Snatch Grip Deadlift (NOT MAX…Just Heavy and STAND TALL)
X-Grit 5x4x3x2x1x1 Snatch Grip Deadlift with Last rep of each round a Squat Snatch!
WOD
Buy In Run 800m
then
3 rounds of
10 STRICT PULLUPS
15 Medball Situps 30/20
15 Pushups w/ Toes on Medball
Cash Out Run 800m
1…Pullups MUST be from Dead Hang and chin over bar
2…Pushups are Hand Release and Feet Must stay on the Ball
3…The first 800m is for the Board…HAUL ASS!!!
BB 5 x 5 Hang Cleans 95/65
WOD 50-40-30-20-10
Double Unders/3x Singles
Mountain Climbers 2ct (Knee to Elbow Touch)
200m Run in between each round.
Cash Out 20 Burpees
X-Grit 1x1x1x1x1 Hang Squat Clean
BB 25 Stiff Leg Deadlift 95/65 Stay lightweight and stretch it out.
WOD “Celeste-ial” aka “357 Magnum”
51 Cal Row
51 SDHP 53/35 KB
51 Goblet Squats 53/35
51 Medball Abmat 20/14
51 Medball Hold Flutterkicks (2ct)
51 Cal Row
HAPPY BIRTHDAY CELESTE JONES!
BB 5×3 Push Press Start light weight and Go Up!
WOD Increasing EMOM
1 Burpee to Plate
1 Jumping Lunge (2ct)
Increase reps by 1 each round.
After you cannt complete required reps in the minute…
ROW 1000m
Cole…12rds
Charlie…11
Mike K…11
Van…..11
Nat…..11
Tim…..11
Todd….10
Troy…..10
Mandy..10
KathyM..9
George…9
Jessica…9
Robin…..9
Kat……..9
Kent……9
Christy…9
Amber….9
Tim……..9
Mara……9
Jacob….8
Joanna..8
Anne…..8
KatieB…8
William..8
Jason…..7
Carole….7
Sandy….7
Bryce…..7
JB……….7
Tara…….7
White…..7
Miranda..7
Alix…….6
Buddy…6
Montaine.5
Couchfit..4
7:00AM Rx ONLY Class. You MUST know your lifts and your max weights.
8:30AM Team WOD and Individual WOD
No YOGA today Sorry.
