The One and ONLY Island Box!
The One and ONLY Island Box!
Go to your name and post your food log. I will approve them and they will be posted.
Fit Test
1 min max Airsquats
rest 1 min
1 min Abmat Situps
rest 1 min
1 min Pullups
rest 1 min
1 min Pushups (HR)
rest 1 min
400m Sprint
Then set up weights and boxes for:
Regional Games WOD
21/15/9
Deadlifts 315/205
Box Jumps 30/24
Paleo Challenge Kickoff today at 3PM!
Food Logs begin tomorrow 4/2!
Example Food Log:
Brkfst: 3 strips bacon
Snack: Bacon
Lunch: 5 strips bacon
Snack: Bacon
Dinner: 6 strips bacon
Kill Cliff to drink all day
815AM WOD
Remember: This is NOT supposed to be easy! That’s why it’s called a CHALLENGE! WE ARE CROSSFITTER’S AND WE LIVE FOR A CHALLENGE!
3…2…1…LET’S GO!
Skill/Strength
4×5 Hang Squat Clean
Bar cannot retouch ground during 4 reps. Go Heavy!
then WOD
10 Min Amrap
20 Abmat Situps (Floor to Floor Touch)
10 Burpees
rest Exactly 1 min
Sprint 400m
Grit…….Skill#……WOD……..400m
Todd…….205
Joshua…..195……..8+21……..1:22
Van……..165……..8+29……..1:27
Charlie….165……..8+28……..1:14
Buddy……145……..6+23……..2:39
White……145……..5+5………2:58
Don J……135……..6+9………1:34
John…….135……..4+9………1:49
Alan…….125……..7+22……..1:28
Brandon….125……..8………..1:26
Kat……..115……..7+22……..1:27
Holly……105……..8+7………1:33
Nat……..105……..6+20……..1:41
Kayla……105……..7+10
Brett……105……..5+13……..1:48
Bryan……105……..6+28……..1:27
Cathy…….95……..6………..1:50
Carol…….88……..6+9………1:54
Laura J…..85……..6+2………1:52
Courtney….75……..6+6………1:34
Blake…….75……..5………..2:02
Ginny…….75……..4+26……..2:44
William…..70……..6+4………1:48
Kelly…….65……..7+8………1:39
Amie……..63……..5+10……..2:33
Lightning…63……..6………..2:20
Sophia……60……..5+23……..2:09
Debbie……60……..4+25……..2:28
Mary……..60……..5+25……..1:46
Mandy…….55……..5+27……..1:52
Melissa…..53……..5+26……..2:09
Adair…….53……..5+22……..1:58
Emma……..42.5……4+21……..2:05
Barb……..33……..4+25……..2:44
Run Last Helen
3 rounds
21 Kb Swings
12 Pullups
400m Run
Rx
Joshua……8:05
Mike K……8:42
Charlie…..8:57
Ben………9:46
Mike S……9:58
Brant…….10:31
Phillip…..10:33
Kent……..11:02
Alan……..11:04
George……11:36
Cathy…….11:40
Kat………11:49
Hannah……11:56
Bryan…….12:12
Alicia……12:13
Kayla…….12:33
Steve S…..13:47
Don J…….14:00
Scaled
Buddy..53/Bl.13:11
Laura G.35/G.13:03
Kristy.35.G..12:43
Mandy..26/G..11:16
Brett..35/Bl.14:56
Meg…26./G..15:17
Deb…26/G…16:30
Tyler.53/Bl..18:43
Joe F.35/Blk.17:31
Jeff J.53/G..19:03
Robin..35/Bl.11:57
Adair.26/G…11:47
Blake.35/Bl..14:51
White.53/Blk….16:26
Lane..53/Bl..13:56
Britni.26/G..14:33
Diana.26/J…16:07
Erin………14:13
Mary………12:26
Sophia…….14:09
Nat..35/Bl…11:54
Frank.35/Bl..2 Rounds
Ewell.35/Bl..11:15
Jimmy.53/Bl..13:35
Bar.35/J…..14:31
Amie..35/Bl..14:41
Melissa.35/G.15:42
Lighting.35/G.16:00
Carol..35/Bl.13:40
Taylor.26/Bl.16:08
100 Calorie Row
100 Back Squats 95/65
50 Calorie Row
50 Weighted Stepups 53/35 KB 24/20 Box
25 Calorie Row
25 Burpees
RX
Van…….20:58
Ben…….21:20
Cathy…..21:39
Kelly…..22:42
Kent……22:44
Celeste…24:44
George….24:50
Brooke….25:03
Buddy…..25:31
Nat…….25:49
Courtney..26:15
Kayla…..26:26
Carol…..26:50
Holly…..26:56
Don J…..27:45
David B…28:18
Brandon…28:48
Whitwe….32:58
Mike E….34:30
Laura G…35:03
Jacob…..35:37
Scaled
Tara..55/26.28:03
Mary..35/26.29:11
Bryan..65…29:28
Mandy.35….24:16
Frank..as/su.26:39..First WOD!!
Jeff J.75…32:22
Joe F..45…31:58
Tim….75…26:47
Amie……..24:20
Allen…….21:43..First WOD!!
Taylor..35/26.27:23
Joe………23:41
Adair..50…25:19
Lane.75/35..27:03
Blake..65/35.32:37
Kathy S…..27:01
FRAN-DAY
Open WOD 12.5 FRAN LADDER
7 Min Amrap
3 Thrusters 100/65
3 Chest to Bar Pullups
6 Thruster
6 CtB
9…
Joshua…106
Cole…..97
Todd…..91
Holly….90
Mike K…90
Blaine…86
Van……83
Chucker..75
Charlie..71
David B..60
Anne…..53
Kayla….53
Bryan….50
Kelly….49
Fran
21-15-9
Thrusters 95/65
Pullups
Rx
Mike E…..7:01
Kat……..9:02
Kathy M….9:12
Jacob……10:03
Craig……12:30
Katie……15:30
Alicia…..17:44…-9 Pullups…Live to Fight another Day!!
Scaled
Lightning..2bl..9:51
Carol….Bl…..10:46
Robin….Bl…..10:14
Lane…..lt bl..12:22
Jeff……Blk…11:11
Adair…50/G….10:59
Amie….45/Bl…7:08
Melissa.35/2Bl..8:35
Laura E.35/J….8:39
Marsha..35/Bl…8:51
Erin….35/G….9:08
Tara….35/G….9:10
Mary….35/B….9:24
10 rounds
15 Deadlift 135/95
15 Pushups HR (25#Plate for Toes)
RX
Blaine……12:27
Kat………12:57
Kayla…….13:33
Todd……..13:53
Cathy…….14:35
David B…..15:00
Celeste…..15:20
Kent……..16:22
Don………17:05
Jessica…..17:16
Mike E……17:25
Buddy…….17:38
Alicia……17:41
John……..18:06
Robin…….18:10
Jacob…….20:11
Nat………20:58
Carol…….21:45
Mike S……22:14
Dwayne……22:33
Steve S…..23:13
Jonathon….23:54
Craig…….24:28
Jeff B……32:35
Scaled 95
Joe………18:36
Ginny…….23:29
Tyler…….29:45…BIG FIGHT!!!!!
Scaled 85/80
Kathy M..85..18:53
Courtney.85..20:14
Katie….80..20:58
Lightning.80.24:25
Barbara..80..20:29
Adair….80..20:30
Scaled 65/60
Mandy..65….16:33…BALLING!
Amie..60…..22:51
Laura E.60…5 rds
Marsha.65….20:13
Britni..65…20:16
Kathy.S..65..21:24
Kristi…65..19:58
Taylor…65..24:24
3 rounds
30 Du’s/90 Singles
20 Abmat Situps
10 Kb Figure 8 w/ Hold 53/35
9 Pullups (Rx+ 3 Muscle Ups)
Rx+
Charlie..9:12
Todd…..9:13
Rx
Van……6:21
Holly….6:43
Hannah R.6:56/7:52..Yes she did it Twice!!!
Celeste..6:58
Kelly….7:37
Kat……7:43
Kent…..7:57
Cathy….8:31
David B..8:58
Kayla….9:02
Larua G..9:35
Lane..bl.10:52
Buddy….11:48
53#/Singles
Jacob….7:28
Bryan….7:50
Buddy….8:21
Tygh…..9:03
Jeff B…10:09
Alicia…10:12
Don J….10:22
Jay……11:20
Craig….11:40
White….13:46
Singles/35
Kathy M…7:50
Robin…..8:10
Carol…..8:40
Kristi….8:44
Joe…….8:50
Anne……9:02
Jonathan..10:50
Sam…….10:55
Joe…….12:17
Singles/26
Gray vj…8:59
Amie……9:32
Meg…….9:32
Mary……9:40
Mandy…..9:47
Britni….9:50
Melissa…9:53
Debbie….9:55
Taylor….10:30
Adair…..10:40
Kathy S…10:59
Rick…..13:58
Strength
Thrusters 10x8x6x4x2
Guys 45/75/95/115/135
Girls 35/55/65/85/95
then
20-15-10-5
200m Run
Kb Swings 53/35
RX
Joshua……5:05
Brandon….5:14
Todd……….5:38
Van…………5:42
Tim…………5:46
Couch………5:48
David B…….5:49
Cathy……….5:53
Kelly………..5:53
Kayla……….6:02
Courtney…..6:11
Bryan………6:20
Kathy M……6:23
Amber………6:25
Kent………..6:33
Katie……….6:38
Robin………6:49
Lane……….6:50
Anne……….6:58
Steve S……6:59
Mary……….7:05
Celeste……7:05
Carol……….7:09
Jeff…………8:23/7:18…Redo for Pr!!!!
Buddy……..7:20
Taylor……..7:20
Mike E…….7:21
White……..7:50
Jessica……7:56
Melissa….9:21
Jeff J…….10:01
35#
Jimmy……6:30
Ewell……..6:47
Tyler……..6:57
Joe………..7:19
Blake…….7:24
Patrick…..7:38
Sam………7:50
Joe………..9:09
26#
Mandy…..6:36
Adair…….7:11
Laura E….2 rds
