The One and ONLY Island Box!
The One and ONLY Island Box!
Strength Deadlifts
4×8 @ 50%
Fitness
25-20-15-10
Wall Balls 20/14
Plate Press 45/35
Abmat Situps
Go Unbroken through all sets!
Competition
1 Rep Clean and Jerk
Cash out 45 Wall Balls UNBROKEN
Fitness
“Skinny Grace on a Bicycle “
10 EMOM
5 Clean and Jerks 75/55
20 Bicycles (2ct)
Competition
15-12-9
Power Cleans 115/75
Burpees
rest exactly 10 min
15-12-9
Power Cleans
Burpees
Goal is to get both WODs as fast as each other.
Strength Deadlifts
5×5 @ 55%
Fitness
MANMAKERS and RUN
8-7-6-5-4-3-2-1
ManMakers 30/20
200m Run
8 MM-run
7 MM-run
6 MM-run…
..1 MM-run..TIME.
Manmaker…Pushup, RT Row, Pushup, LT Row, Jump to Squat, Clean, Press
Competition
“Karen”
150 Wall Balls 20/14
Get a counter and track your sets
Fitness 40-30-20-10
Slamballs 30/20
Abmat Situps
Mountain Climbers (4ct)
200m Run
Competition “$4.99 ALL you can EAT”
5RFT (30min Cap)
1000m/800m Row
15 Pullups
15 Thrusters 75/55
15 Burpees
Makeup Deadlifts 5×5 @ 65%
Strength Deadlifts
5×5 @ 65%
Fitness WOD 4 RFT…20 min Cap
5 Front Squats 155/105…135/85…115/75
10 Bar Pushups
15 Bar Hops
400m Run
Competition WOD 20 AMRAP
5 Hang Squat Cleans 185/125…155/105…BE HEAVY!!!
1 Jerk w/ 10 Sec Overhead hold
10 Bar Pushups
400m Run
CORE
100 Flutterkicks (2ct)
*5 Burpees for each time you break*
Fitness
Make Up WOD from this week
Competition
A. Build to 1RM Power Snatch
B. AMRAP10
100 Double Unders
3 Muscle Ups/BMU/9 CTB+9 Ring Dips
Strength Deadlifts
3×1 @ 90%
WOD NFT
40-30-20-10
Abmats/GHD (1/2 reps)
Double Unders/4x Singles
Box Jumps (1/2 reps)
Work on UNBROKENESS!!!!
Army Spc. Chris Horton of the 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team was Killed in Action Sept. 9, 2011 in Zurmat District, Paktya Province Afghanistan. Chris Horton was a National Guard Sniper.
HERO WOD “Horton”
1000/800m Row
4 20m(rack to rack) Bear Crawls
40 SlamBalls 30/20
400m Ball Carry
20 Goblet Squats
20 1arm Ball Presses
20 Burpees
500/400m Row
Fitness and Comp Post WOD
Work up to a HEAVY Back Rack Jerk
Gritter Time
Hal 30# 12:50 195#
Van 30# 13:49
Mike K. 30# 14:18 225#
Jenny 20# 14:25
Steven G. 30# 14:28 195#
Shawn 30# 14:33 175#
Scott 30# 15:21 135#
Nat 30# 15:38 225#
Melody 20/10# 16:22 115#
Clayton 30# 16:47 245#
Bill 25# 16:50 175#
Brantley 30# 17:04
Dave 30# 17:07
Anne 20# 17:31 115#
Kristy 20/10# 17:38 105#
Aaron 30# 17:40
Lilly 20/10# 17:41
Melissa 20/10# 17:42
Robin 20# 17:46 135#
Bryan 25# 17:55
Celeste 20# 18:00 110#
Alexa 20/10# 18:28
Rachel 10# 19:00 35#
Alix 20# 19:11 125#
John 20# 19:28
Jacob 30# 20:22
KerriAnne 20/10# 23:10
Kip 25# 20:00 95#
Rod 30# 23:01
Ava 10# 25:30 65#
Laura 25:32 5k Row
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
5 RFT
12 Power Cleans
6 Push Press(STO is fine)
X-Grit 165/105
RX 135/85
115/75
95/65
15min time cap. Tell people if the want to get strong Go Heavy, if they want to go cardio go lighter.
WOD II
MAX Mu/BMu/CTB/Pullups in 90 secs. Pick the hardest one you can do. If you are banded go heavy and get reps!!!
Core 5 mins plank. 1 each of front/side/back/side/front…
Gritter # Time
Mike K. 165 10:36 1 BMU
Lori Lane 105 12:30 13 CTB
Carole 105 13:18
Van 135 7:58
Brie 85 8:32 12 CTB
Jenny 85 9:09
Kelly OH 85 10:01 2 CTB
Matt 135 10:26
Miranda L. 85 11:47
David 135 11:53 13 CTB
Bryan 115 4+4
Steven G. 115 7:46 6 MU
Scott 115 8:28
Jacob 115 9:16
Buddy 115 9:34
Rod 115 9:40
Melody 75 9:50
Eleanor 75 10:11
Bill 115 10:18
Dave 115 10:37
Josh Y. 115 11:10
Kristy W. 75 11:25 1 CTB
Lane 115 12:50 10 CTB
Carew 115 14:41
Laura 65 6:50
Jessica 65 7:45
Mandy 65 8:28
Ewell 95 9:47
Melissa 65 9:53
Kip 95 10:54 17 CTB
Kevin 95 12:00 6 CTB
Lily 55 9:20
Rachel 55 11:22
Kerri Anne 55 13:35(3rds)
Liz 15db 9:30
