The One and ONLY Island Box!
The One and ONLY Island Box!
BB 25 Overhead Squats 95/65/45/35/15…Get some weight on! FULL DEPTH!
WOD
5 rounds for time:
10 Dumbell Snatch 50/35 (X-Grit 65/45)Alt arms each rep
200m Sprint
**5 Burpee Penalty AND No rep immediatley for allowing DB to fall to ground UNCONTROLLED**
X-GIT
Todd……7:27
Cole…….8:03
Kat……..9:04
Hannah R.9:38
George…9:44
Kelly O…10:38
RX
Shawn….7:31
Couch…..7:33
David……7:43
Kent…….8:13
Jacob……8:30
Jeff.B……8:59
Melody….9:22
Robin……9:23
Kristy…..10:02
Buddy…..10:04
Carole…..10:11
Seth……..10:47
Laura……11:23
Lane…….11:39
Scaled
Bryan.45..8:21
Cliff…45…9:50
Ewell.40…8:46
Mike..35…10:16…1st WOD!!
Katie..30…10:41
Bryce..30…9:31
Steppy.30…10:17
Royer..25…9:21
Sarah..25…8:39
Bre…..25…10:10
HannahG.25.8:43
Sandy…20…9:33
Mary…..20…8:46
Rachel..20..12:16
WOD
2000m Row for the Board
**Find that smooth repeatable stroke then leave it ALL out there in final 500-250m**
CORE
100 Abmats
Gritter
Cole…….7:04.7
Shawn…7:14.2
Van…….7:26.2
Couch….7:33.3
Buddy….7:38.6
Jason…..7:34.8
Joe F……7:34.9
Bryan…..7:48.5
Lane…….7:56.5
Jeff B…..7:58.7
SiXone…8:01.3
Chris……8:01.9
Seth…….8:03.4
Kent…….8:04.0
Cliff……..8:09.8
Jeff J……8:25.5
Celeste…8:36.1
Carol……1)8:59.9…2)8:37.3
Robin…..8:47.8
Richard..8:58.7…1st Row EVER!
Bryce…..9:07.8
K-Rev…..9:12.0
Laura…..9:23.3
Melody…9:25.6
HannahG.9:25.8
Katie……9:48.5
Nicole….10:05.5
Miranda.10:13.8
Shannon.10:21.0
Taylor….10:36.5
Nancy….10:49.4
Rachel…11:09.5
WOD “The Equalizer”
1 Mile Run
20 Ground to Overhead 95/65
15 GTO 115/80
10 GTO 135/95
5 GTO 155/110
**We have reach the new and Final girls weights.***
RX……….Mile…..Total WOD
Todd…..7:26…..12:41
White….9:18…..15:24
Nat…….6:53…..15:54
Cole……6:19…..15:59
Van…….7:05…..16:12
Shawn…7:18…..16:24
HannahR.8:25….16:29
Kat…….7:28……17:00
Couch….8:02…..17:11
David B..8:44…..17:36
George…8:21…..18:40
Giery……8:01…..18:51
Kelly O…7:57…..18:58
Jeff B…..10:15….20:36
Craig……8:42…..21:04
Buddy….9:40…..21:08
Jacob…..9:35…..22:59
Robin…..8:34…..23:30
Clayton..11:47….24:26
Carole….9:39…..24:47
Jason……8:57…..28:06
WOD Team on Friday?
As a Team of 2-3 complete (with 2 Barbells)
100 Push Presses X-115/95/85/75/65
50 Burpees to High 5 for pass off.
400m Barbell Carry
50 Toes to Bar
100 Deadlifts
***2 barbells can be in use but only 1 going at a time!***
CORE
…It’s Friday…Go Crazy!
WOD 5 Rounds of…Pick Your Poison Week!
5 Sumo Deadlift X-106/70/53/44/35
5 Goblet Squats…SAME
10 Air Squats
10 HR Pushups
200m Run with come-n-go Tire Flips…X-600/400/150
CORE
50 Bar Hang Knee Raises…30/20/14 Medball in your feet!
WOD 1
150 KB Swings 53/44/35 (Pick your Poison)
Team of 2…each works for 1 min only, the other counts.
Keep each others count and time!
WOD 2
800m Run for the Board!!!
If you cannot run Row 1000m for the board.
Gritter…WOD……….800m
53#
Mike K….4:49…..2:55
Daniel….4:56…..2:39
Cole……..5:00…..2:51
Giery……5:53…..3:32
Blake……5:55…..3:58
Todd…….6:20…..3:07
Butler…..6:28…..3:41
Jason……8:00…..3:26
44#
Kat………4:57…..3:33
Clayton…8:00…..5:12
35#
Robin……5:20…..
Katie…….5:45…..3:40
K-Rev……5:51
Anne…….6:13…..4:35
Carole…..6:24…..4:19
Alix………6:59…..5:09
Laura……7:59…..4:06
26#
Joanna…5:22…..5:07
Royer…..5:42…..4:43
Sandy…..6:01…..4:43
Ammie…7:43…..5:40
WOD 1 Death by Front Squats
155/95 or 135/115/75
1 Front Squat each min adding 1 rep until failure.
WOD 2 MedBall Ground to Shoulder
Pick a Ball!!!
10/5 @ 100#
20/10 @ 50#
40/20 @ 30#
CORE
100 Abmat Situps
BB Burgner Warm-up 5 reps of each 45/35
WOD 20 min Amrap
10 Burpee to Plate Touch 45/35/25…Pick your Poison
10 Plate Side Taps (2ct)
20 Plate Presses (On your Back)
20 Flutterkicks (2ct)
200m Plate Run
CORE
Max Weight L-Hang
You must hold L-Hang from Bar with Plate on lap for 5 secs.
7am WOD
30 min Amrap of 1′s, 2′s, 3′s….and Up the Ladder
Wall Climbs
Thrusters 115#
Bar over Burpees
Snatches 115#
200m Run with 1 Tire Flip each approach! 600# or 2 x400#
8:30am TEAM WOD
Lions, Tigers, Wall Climbs, Tires, Sprints, Buddy Carries, and Bears Oh my!
Just get here it will be a BLAST!
BB “Mini Randy” 30 Hang Muscle Snatches 45/35
WOD
Buy in-1000m Row
then
5 Rounds
20 Overhead Lunge Steps 45/35 (Step out then Step Back)
10 seconds of Bottom Squat (NO SHORTING THIS)
10 Pullups
Cash Out-800m Run
RX
Van……..14:45
Charlie…14:55
Todd……15:06
Mike K…16:21
Cole…….17:01
Daniel….17:49
Nat……..18:12
Kelly O…20:28
Celeste…21:26
Bryan…..21:44
Connor…21:54
Kristy…..22:34
H.Russell.22:40
Butler…..22:49
Robin…..23:10
Blake……23:39
Craig……24:06
Buddy….26:32
Lane……26:58
Jacob….27:08
White….28:29
Scaled
Burton.gr..31:54
Melody.red.25:29
Chris.15/Bl..22:00
Cliff.25/Bl…24:03
Kathy M.Bl..22:33
Giery…Bl….23:00
Misty.15/Gr-rd.23:58
Mandy……24:08
HannahM…21:20
Alix…….26:10
Becca….25:16
Rachel..28:32
Steppy..25:37
SiXone…26:13
