The One and ONLY Island Box!
The One and ONLY Island Box!
WOD 15 AMRAP
1 Hang Clean
1 Push Press
1 Back Rack Lunge Step (each leg)
1 Back Squat
5 Bar Pushups
5 Bar over Burpees
5 Mountain Climbers (2ct)
Go up 1 Rep on the Barbell Complex each round.
the 5’s stay the same every round.
Strength Deadlifts
3×4 @ 80%. Rest 2 min between each set.
WOD I
3RFT
40/25 Cal Row (Guy/Girl)
400m Run
Rest EXACTLY 2min until next round.
WOD II
10-9-8-7-6-5-4-3-2-1 Toes to Bar
5 Airsquats (Perfect Form and Tempo)
Gritter I II
Alexa 16:59 K2E 6:09
Alix 17:25 K2E 7:00
Andre 16:08 T2B 6:15
Anne 16:50 T2B 7:22
Bill 17:40 T2B 5:38
Brie 15:16 T2B 5:23
Bryan 18:22 T2B 7:05
Carew 22:35 T2B 13:00
Carole 15:28 T2B 10:35
Charlie 15:50 T2B 6:10
Clayton 15:55 T2B 7:30
Craig 18:11 AB 9:07
Dave 18:04 K2E 4:58
Ewell 16:07 T2B 6:45
Geiry (2rds)17:35 K2E 11:07
Greg 14:52 T2B 4:22
Hal 13:55 T2B 4:18
Haley 17:08 K2E 7:01
Holli 15:31 K2E 3:56
Jacob 18:38 T2B 9:15
Jenny 15:38 K2E 5:46
Kristy 16:50 T2B 7:36
Laura 17:13 T2B 8:44
Liz 22:01 K2E 7:58
Matt 17:40 K2E 6:52
Miranda L. 15:55 K2E 5:12
Rachel 22:55 T2B 10:17
Steve S. 17:28 T2B 5:23
Steven G. 15:09 T2B 5:02
Strength Bench Press
2 Attempts at MAX REP bench press for End of WOD Time Bonus
RX is 100% Guys 70% Girls equals 10 SECOND/REP
Scaled is 75% Guys and 50% Girls equals 5 SECOND/REP
WOD
800m Run
50 Abmat Situps (25 GHD)
30 Slam Balls 30/20
50 Flutterkicks (2ct Balls Up)
400m Run
40 Abmat Situps Situps (20 GHD)
20 Slam Balls
40 Flutterkicks
200m Run
Gritter
Anne GHD 1:40 16:30 14:50
Bryan :40 15:06 14:32
Bryce 1:25 16:56 15:31(row/squat/12″box)
Buddy :40 19:12 18:32
Carole GHD 3:20 18:31 15:11
Celeste :30 14:38 14:08
Charlie GHD 1:30 11:27 9:57
Dave 1:10 16:46 15:36
David 1:00 17:13 16:13
Eleanor GHD 1:15 15:51 14:36
Erin 1:00 14:32 13:32
Hal 2:15 16:36 14:21(800×3)
Jacob 3:20 18:33 15:13
Jenny :30 14:57 14:27
Josh Y. :18 17:59 17:41
Kelly OH 1:50 13:05 11:15
Keegan MOD 10:22 (1st WOD)
KerriAnne 1:40 25:55 25:40(10#)
Kip GHD 2:55 14:56 12:01
Lane :35 18:18 17:43
Laura 1:20 18:30 17:10
Liz :25 18:32 18:07
Mandy GHD 3:10 17:22 14:12
Marcos 1:40 16:37 14:57
Melissa 1:15 18:50 17:35
Mike K. GHD 3:40 12:59 9:19
Miranda 1:30 15:50 14:20
Phil 18:05
Rachel :08 19:28 19:20
Rod :10 19:40 19:30
Scott 1:05 13:12 12:07
Seth :50 15:36 14:46
Steve GHD 1:55 14:30 12:35
Steven 1:30 17:45 16:15
Van 2:05 17:15 15:10(800×3)
Strength Week 2 Deadlift Series
3×6 @ 70%
This will be heavy so lets get some light reps as you are loading bar to your weight.
Comp WOD “Amanda”
9-7-5
Muscle Ups
Squat Snatches 135/95
Yes there will be scaled version of this.
Metcon WOD
18-14-10
Squat Clean
Pullups
Gritter
“Amanda” Time
Nat 115/BMUgrn 7:43
Cole 95 8:41
Bill 95/Blue 11:00
Matt 95/GrnBlu 12:00
Charlie 95 12:48
Aaron 75/BMU 13:02
Van 95/BMU 13:14
Bryan 75/C2Bx2 15:04
Steven G. 15:58
Anne 65/C2Bx2 19:18
Metcon WOD Time
Brantley 155 16:46
Jacob 155/PC/BS 17:45
Mike K. 155/strict 19:33
Shawn 135 10:25
Charlie 135/strict 12:13
Robin 95 13:30
David 135 16:40
Buddy 135/Grn 20:22
Scott 115/FS 9:09
Seth 115 10:39
Celeste 85/Rd 12:30
Laura 85/BluRd 14:52
Rod 115 15:03
Steve 115 15:14
Dave 115/Grn 17:28
Carole 85/Blu 17:35
Bre 75/Rd 11:04
Eleanor 75/BluRd 12:06
Ewell 95 13:55
JHyde 95/Grn 14:32
Giery Jumping/AS 8:00
Mandy 65/Blu 11:05
Melissa 65/GrnRd 11:20
Jenny 75/GrnRd 11:42
KerriAnne 55/Jumping 13:35
Katie 65 13:45
Kip 75 14:44
Ben 75/Blk 15:46
John 55/Rd 16:04
Tripp 115/Grn 17:33
Strength
Sumo Deadlifts 4×5 @ 65%
WOD
1 Rep Max Clean (Power or Squat)
6 @ 60%
4 @ 70%
3 @ 80%
1 @ 90%
1 @ 100%
1 @ 105%
Gritter
Anne 125#(5 PR)
Bill 155#
Brantley 225#(10 PR)
Brie 135#(5 PR)
Bryan 150#
Buddy 185#
Clayton 270#(15 PR)
David 195#
Erin —-
Ewell 145#
Hal 205#
Jenni 72#
JHyde 145#
John 79#(9 PR)
Kat 145#(5 PR)
Kip 130#
Laura 115#
Mandy 95#
Mike K. 260#(15 PR)
Miranda L. 110#(10)
Nat 205#
Scott 165#
Shawn 185#
Shelby 110#
Steve 155#
Todd 305#(5 PR)
Van —-
WOD
25-20-15-10-5
Wallballs 20/14 to 10/8
50 Double Unders / Singles X 4
200m Sprint
There are Strong Forces in this world, sometimes they will try and hold you back, sometimes they will help push you forward…no matter the case, you must always ACCELERATE!!!
Gritter Time
Mike K. RX 11:37
Todd RX 11:43
Shawn RX 12:26
Van RX 13:03
Brie RX 13:25
Charlie RX 14:04
Nat RX 14:05
Kelly OH RX 14:58
Scott RX 15:02
Kat RX 15:41
Clayton RX 15:42
Laura RX 16:29
Celeste RX 19:46
Jacob RX 23:09
Anne RX 26:42
Rod RX 34:14
JHyde 20/s 16:51
Carole 14/s 17:05
Jenny 14/s 17:10
Brantley 20/s 17:11
Steve S. 20/s 17:43
Bryan 20/s 17:46
Phil 14-8/step 17:53
Josh Y. 20/s 18:33
Evan 14-8/s 18:57
Robin 14/s 20:01
Betty 14/s 20:15
Eleanor 14/s 21:13
Dave 20/du/s 21:34
Bob 14/s 21:58
Melissa 14/s 23:04
Buddy 20/s 23:25
Misty 14/s 23:41
Matt 20/s 24:44
Trip 30db/s 25:56
Liz 10/s 26:56
Strength
Deadlifts 5×5 @ 60% of 1 Rep Max
WOD
EMOM Ladder
1 Push Press 135/85…115/75
4 Bar Over Burpees
Add 1 Push Press every Min. Try to rest at the top of Press then cycle next rep.
***Score is completed round and extra reps***
Ass soon as you Fail run 400m
Cool Down
20-40 Hip Extensions (Good mornings on GHD)
Gritter Reps
Mike K. 135 12+1
Cole 135 10+7
Carole 85 8+12
Jacob 135 8+9
Charlie 135 8+7
David 135 7+6
Matt 135 7+3
Matt 135 7
Buddy 135 6+8
Rod 135 6+3
Alix 85 4+5
Dave 135 4+2
Marcos 115 9+7
Steven 115 8+9
Celeste 75 8+9
Scott 115 8+7
Andre 115 8+6
Seth 115 7+7
Miranda L. 75 7+7
Jenny 75 7+7
Laura 75 7+4
Carew 115 5+4
Lane 115 5+4
Mandy 65 9+7
Eleanor 65 9+7
Kelly 65 8+12
Tripp 95 8+9
Ewell 95 8+9
Bre 65 8+7
Josh 95 8+6
Bill 95 8+4
Bryan 95 7+8
Melissa 65 7+8
Alexa 65 7+6
Katie 65 6+4
Kip 95 6+3
Liz 35 9
Rachel 35 9
Phil 75 6
Ben 65 5+4
WOD I 7AMRAP
1-3,2-6,3-9,4-12,5-15…and on!
Power Cleans (65% 1 RM Clean)
3x HSPU (1 Abmat)
***Score is Completed round + reps…EX: 5 + 10 is Completing the 5/15 and then 6 PC and 4 HSPU***
REST 5 min
WOD II 7AMRAP
Front Squats (same bar as WOD I)
200m Sprint/Row if raining
1-200/2-200/3-200…and on!
***Score is TOTAL Front Squats ONLY***
rest 5 min
WOD III 7AMRAP
KB Swings (Russian) (106/70/53/44/35)
2x Jumping Lunges (ONLY count the JUMP)
1-2/2-4/3-6/4-8…and On!
***Score is TOTAL KB Swings ONLY***
Gritter RX/HSPU I Row/Run II KB III
Aaron 115 5+3 15 53# 59
Alix 95/PU 6+1 Row 10 53# 45
Anne 95 4+9 Row 15 53# 52
Brantley 165/PU 6+3 Row 15 70# 47
Bre 75/KU 6+4 21 53# 56
Bryan 100 4+5 15 53# 66
Bryce 65/PU 5+13 Row 10 35# 36
Buddy 135/KU 4+7 10 70# 40
Carole 105/KU 5+8 Row 10 44# 45
Celeste 85/KU 6+9 15 44# 66
Charlie 155 5+16 19 70# 66
Clayton 165 4+5 Row 21 70# 55(row)
Cole 165 5+18 Run 16 70# 55
Don 205 4+8 Row √ 111# 28
Erin 105/KU 5+8 21 53# 60
Hal 135 6+1 21 70# —
Haley 85/PU 6+1 Run 14 44# 55
Hollie 65/PU 6+17 Row 15 44# 48
Jessica 85/KU 5+12 Row 18 53# 49
JHyde 115/KU 5+7 15 53# 55
John 55/KU 4+8 Run 15 35# 45
Kat 95 4+19 21 53# 48
Katie 70 4+10 Run 15 44# 49
Kelly OH 95/KU 5+19 15 53# 56
Kip 95 6 15 53# 66
Kristi 75/KU 5+6 13 44# 45
Lane 115/DU 5+16 Run 10 53# 36
Laura 85/KU 4+5 15 44# 55
Marcos 135 4+3 Run 15 53# 45
Melissa 75/PU 5+4 15 44# 49
Mike K. 165 5+14 Run 21 70# 66
Phil 75/PU 6 11 44# 39
Robin 105/KU 5+3 Row 15 53# 50
Scott 115 4+5 Run 21 53# 55
Shawn 125 4+3 Run 21 70# 63
Steven G. 115 5+6 21 70# 61
Todd 195 5+9 Run 15 111# 47
Tripp 95/PU 6+1 — — —
Van 155 5+16 17 70# 62
Wett 135/? 6+18 10 70# 78
We are strating our 5 Week Deadlift Series. Keep track of your numbers and lets pick up TONS!!!
Strength
5set x 6reps @ 50% of your 1 Rep Max DL
WOD Happy Birthday to Katie Booth…She likes,
“Jackie”
1000m Row
50 Thrusters 45/35
30 Pullups
Katie’s Cool Down
GHD Situps
50 RX
25 if you dont so them often
WOD I 12AMRAP
1 Hang Clean 155/105…135/85…115/75…95/65
1 Pistol (Each Leg) Use Bands across J-Hooks for scaled
1 Burpee
Add one rep each minute until failure to complete the required burpees.
rest 5 mins
WOD II
4 x 200m repeats rest exactly 1 min after each sprint
