The One and ONLY Island Box!
The One and ONLY Island Box!
Fear from Patrick Cummings on Vimeo.
So here the new year is. It is time to do great things. We have many ideas, goals, and changes in store so keep checking us out! We statrted the new year off right with a crazy fun beach WOD. Thanks to all the took time to come out and play!
“Balboa”
4 rounds of
100 Jumprope
400m Run
10 Body Blasters (Burpee/pullup/Knee to Elbow)
Steve 17:21 (1:07 Pr)
Mike K 15:16
Linda 30:20 (Pr Rx)
Vicky 25:10
Jeff 14:59 2 Rounds
Linda 115# Deadlift (10# Pr)
Vicky 205# Deadlift (10# Pr)
10 min Amrap
10 box Jumps 24″/20″
10 Hang Power Clean 30/20 DB
10 OH Walking Lunges 30/20 DB
Mike E 4 20″/30#
Vicky 5+17 12″/15#
Jeff 3 20″/20#
David 6 24″/30#
WOD 1
7 min Amrap
7 Thrusters 45/30
7 Burpees
Rest 3 minutes
WOD 2
3 rounds of
5 Clean 135/95
15 Abmat situps
—————-Wod1————Wod2
Steve 7+12 3:20 Rx
Mike 5 4:38Rx
Lisa 4+12 Air/Burp 3:59 30#
Alyssa 5 5:26 Rx
David B 8 2:50 Rx
Sarge 9 2:17 Rx
Charlie 8 2:24 95#
Tyler B 7 30# 3:40 50#
Kb/Pushpress/Squats
3 rounds of
20 Kb Swings 50/3530 Push Press 55/30
40 Air Squats
Lisa 20/10 8:29 2 rounds First CrossFit WOD!!!!!
Vicky 25/30 11:24
Steve Rx 10:21 45sec PR
Mike K Rx 7:02
David 35/55 9:32
Alyssa 25/30 12:36
Jeff 35/55 15:02 Pr..only got 2 rounds on 10/29!!
Bench/Clean/OHS Max effort
Bench Clean OHS
Todd 245 pr 255pr 225
Steve 185 pr 165 pr 125 pr
Shawn 145 (ir) 245 pr X
Wilks 155 pr 155 115
“Flipping Crazy”
As a Team WOD complete the following task together:
100 DU’s
3 Rope Climbs
100yard Tire Flip 400#
100yard Run
45 Cleans 135#
100 yard Run
100 yard Tire Flip
45 OHS 135#
100yard Tire Flip
100 yard Run
45 Front Squats 135#
100 yard Run
100yard Tire Flip
45 Toes to Bar
3 Rope Climbs
100 DU’s
It was quite a Battle this morning. The Flips got INSANE. The Camden boys ripped through it in just under 25 mins, The Grit limped in about a minute later licking our wounds!!
Great time with Great people. After the WOD we did ALOT of Snatch Work lead by the infamous Andrew Crowley!!
What a Day!
Sorry, but due to Doctor appointments and X-Men Filming, the 9:30am class on Tuesday has to be cancelled. I apologize.
“CrossFit Total”
———–BACK SQT——PRESS—–DEADLIFT——TOTAL————PR
Tyler—–205————-130——–230—————565—-1st CFT
Crystal—160-(pr)——–65———175————–430—————-15#
David B—215-(pr)——-145-(pr)—305-(pr)——–665—————105#
Charlie—-255————145——–315————–715—–1st CFT
Mike K.—-275————175——–365————–815—–1st CFT
Jeff——-275-(pr)——-145-(pr)–400-(pr)———820—————175#
Sarge—–335————-125——–370(pr)
These are all Pr’s from only 2 months!
BIG Numbers at the GRIT!!!
I am SO Proud of all my guys/girls!
Pr’d my last Overhead Squat by 40#s. I did 2 reps because I didn’t know for sure if the first one was low enough!
