The One and ONLY Island Box!
The One and ONLY Island Box!
“Annie”
50-40-30-20-10
Abmat Situps
Double Unders
(3 times rep for singles)
Todd Rx 8:15 Pr
Nat sing 8:42
Steve sing 10:30 Pr
Vicky sing 12:45
Xenia sing 12:45
Mike E sing 18:30
“Lift Some”
6 rounds for work every 2 minutes.
4 Deadlift @ 185#
3 Cleans @ 135#
2 Snatch @ 95#
1 OH Squat @ 95#
Trainer WOD
4 rounds for time
4 DL 225#
3 Clean 185#
2 Snatch 135#
1 OH Squat 135#
Todd 5:30
“Tabata Crazy”
4 Rounds of 4 Excercises with 2 intervals of each.
Rest 2 min between each round.
Abmat V-situps
Airsquats
Burpees
KB Swings 70/53/35/26#
Steve Rx+ 70 420
Mike K Rx+ 70 362
David B Rx 423
Ginn Rx 373
Wesley Rx 396
Chris C Rx 366
Crystal 26 410
Mike E 53 265 3rds
Mark P 35 242 3rds
Nat 26 175 3 rds
15 min Amrap
10 Pushups (handlift)
10 OH Walking Lunges 45/25 Plate
200m Run
30 Du’s/90 singles
Holly RX 6 +200m
David B Rx 5 +20
Blaine 45/sing 5 +70sing
Ginn 25/sing 6 +5
Brad 25/sing 5 +200m
Anne 25/sing 4 +50m
Linda 25/sing 4 +7
Nat 25/sing 4 in 10 min.
Xenia 15/sing 4 +12
Roxie 15/sing 4 +11
“Helen”
3 rounds for time of
21 Kb Swings 53/35
12 Pullups
400m Run
Steve Rx 8:08 (2min pr)
Wesley Rx 8:25 (1:45 pr)
Holly Rx 9:11
David B Rx 10:25
Blaine 35/J 9:35
Brian G 53/J 9:12
Anne 35/Blue 13:47
Xenia 26/J 16:30
Roxie 26/J 14:22
Stella 18/J 14:55
Brandon 35/Jumprope
“300”
* 25 pull-ups
* 50 deadlifts 135/95
* 50 push-ups Handlift
* 50 box jumps 24/20
* 50 “floor wipers” 135/95
* 50 “clean and press” 35/26
* 25 pull-ups
“Lazy Morning”
3 rounds of
3 evolutions of
5 GHD
10 Stepups 24/20
15 Airsquats
Run 200m between each round
3 evos, run, 3 evos, run, 3 evos, run…TIME!
“4,3,2,1,Run”
20 Min Amrap
4 Deadlift 95/65
3 Cleans
2 Snatch
1 Overhead Squat
200m Run
EMOM
Every minute on the minute
50 yard Sprint
10 Goblet Squats 50/30
Get as many rounds until you can no longer complete the squats in the minute alotted.
