The One and ONLY Island Box!
The One and ONLY Island Box!
Strength
5 x 5 Deadlift..5 rep max
then
Workout from Hell…(Thank Jason Khalipa if you see him!)
100 DB Hang Squat Clean Thrusters 35/25
5 Burpees every minute on the minute.
Do not start with Burpees.
21 min Time Cap or Finish
GRITTER…….5RM………WOD
RX
Todd………..355…….15:31
Kelly………..185…….21:45
Robin……….205…….74
Kayla……….185…….70
Craig……….225…….70
Carole……..155…….68
David B…….305…….67
Joshua……..355…….70
Jacob……….315…….50
30#
Nat………….315…….82
Steve S……245……..79
Tygh………..245…….66
Lane………..215…….64
Buddy……..295……..47
25#
Bryan………215……..20:50
Ewell………195………84
Joe F………255………72
Blake………215……..30something
20#
Celeste…..165……..16:51
Alicia……….185…….21:43
Brett……….195…….72
Jessica……205……..63
Rick………..245……..92
15#
Anne………165……..16:43
KristyW…..165……..20:46
Britni……….155…….75
Laura……..155(3)…71
Kelly R…….105……..52
Ray…………165…….52
Seth………..195…….30
10#
Mara……….125…….11:10
Barb………..155……12:46
Sophia…….155…….13:00
Mandy……..125……18:55
Debbie…….125…….19:54
Laura……….155…….71
Lightning…145…….70
Kristi……….105…….70
Alexia………85……..63
Sydney……95………60
Bryce………105…….50
Holly (SF)…75………30something
XGRIT
Strentgh
3 Rounds of The Bear Complex (7reps)
Start @ 95/65
Go Heavy
WOD
Team of 2.
One person runs 200m while other person starts workload. When runner gets back switch and continue workload.
Partner Claps and Double unders are done together.
100 Pullups
100 Wallballs 20/20-8′
100 Overhead Walking Lunges 45/35
200 Partner Claps
200 Double Unders
8:30am WOD
3 Rounds of The Bear Complex(7reps)
Start at 75/55
WOD….Same set up
50 Pullups
50 Wall Balls
50 OHW Lunges
100 Partner Claps
100 Double Unders/300 Singles
500m row
then
5 Rounds for time of
5 Dough Rollers
5 Bar over Bupees
5 Front Squats
Today is Pick your Own Weight DAY….What are you gonna Pick?
Gritter…………Row………….#/WOD
Todd………..1:28.6………205#…8:22…10# over Bodyweight
Mike K………..X…………..185……14:43
Cole…………1:29.0……..165……8:55 w/GHD
Van………….1:40.0……..165……6:40…Bodyweight
Joe SF………1:40.2……..135……15:26
Shawn………1:36.0……..135…..9:56
Jeff B………..1:47.8…….135……11:06
Jacob………..1:32.7…….135…..12:07
Kat……………1:46.?…….115…..9:59
Steve S………1:38.7……115…..7:43
Bryan…………1:47.6……115….7:43
Joe F………….1:41.7……115….11:51
Kelly O……….1:52.9……105….8:47
Kayla…………2:04.2……105….10:46
Lane………….1:39.3……105….10:49
William………1:46.2……95……10:39
Robin…………1:59.0…..85……6:37
Jessica……….1:54.0…..85……7:35
Celeste………2:03.4……85……9:05
Melody……….2:36.0…..85……10:08
Britni…………1:53.9…..85……13:09
Anne………….1:58.8…..75……6:43
Taylor………..1:49.1…..75……12:01
Rick…………..1:55.1…..75…….11:25
Seth…………..2:11.4…..75…….2 rds…First WOD
Kristy…………2:03.2…..65…….8:07
Katie B………..2:17.?…..65……8:25
Mary…………..2:13.1…..65……10:08
Amy……………2:24.7…..65……11:16..First WOD
Bryce………….2:20.2…..65……13:45
Jaime S……….2:21.9…..65……14:15
Katie H………..2:09.9…..65……9:46
Kristi…………..2:20.3…..55……10:33
Sophia…………2:06.2…..55……10:20
Sydney………..2:40.0…..30……10:57
Couch………….1:32.2
Strentgh Work
Maximum Weight Turkish Get-up
Must get up AND then down with the weight in one hand.
then
“Diane”
21-15-9
Deadlifts 225/155
HSPU
MAX TGU………..RX (2012 Regional Standards)
Joshua….75…….5:58
Todd…….125…..7:28
Cole……..65……10:20
TGU………RX #-1 abmat HSPU
Van………65……7:48
Kayla…….50……7:55
Couch……75……12:24
Jacob…….45……11:54
TGU…………RX#-2 abmat HSPU
Kelly…….50…….7:10
Nat………65…….8:34
Robin……40…….9:05
David D…X……..9:20
Shawn…..55……16:50
Kat………55…….9:15….Grandma DB
TGU………….155#
Tygh…….55…….7:50….1pad
Bryan……45…….5:02…Pike
Steve S…55…….5:31…Pike
Buddy…..50……..5:45..Pike
Ewell…….45…….7:10..Pike
Lane…….45…….8:56…Pike
TGU…………….#/HSPU
Rod……..35……..3:45..115/Pike
Celeste…35……..5:00..115/Pike
Anne……40……..7:32..115/3pad
Jack…….20……..6:34..115/Pike
Kathy…..40……..11:21.115/2pad
Trey…….40…….8:30…135/Pike
Katie B…25……..10:08..95/2pad
Lightning.20…….11:17..105/Pike
Barb…….20…….9:09…105/Pike
Rick…….X………8:45….135/Pushup
Molli……15…….7:20……65/Pushup
Jeff B…..45…….7:32……225/Pike
Bryce…..10……8:05…….85/Pushup
Kelly R…15…….6:35……85/Pushup
Joe S…..45…….6:58…..185/Pike
Jaime S..20…….7:55…..85/Pushup
Ray……..20……7:30……105/Pike
Melody…25……9:27…….115/Pike
White…..55Lft..10:27…..225/3pad
Mara……20……7:19……65/3pad
Mandy….20……9:28……85/3pad
Mary……15……4:40……85/Pike
Sydney…15…..11:54…..65/KPushup
Laura…..25…..X
15 min Amrap of
400m Run
10 Box Jumps 24/20
20 Jumping Lunges
30 Abmat Situps
40 Flutterkicks
50 Double Unders
TABATA HELL
20 secs of work 10 secs of rest.
8 intervals of 3 excercises. With 1 min rest in between to rotate.
Perfrom all 8 intervals at the station before rotating. Reps are totaled.
Station 1…Row for calories
Station 2…Wall Ball 20/14 @10’/8′
Station 3…Push Press 75/55
RX……….ROW…..WB…..PP…..TOTAL
Mike K….80……..80……100….260—-BIG BOY
Todd…….71……..90……85……246
Cole……..81……..82……71……234
Joshua….76……..81……72……229
Kat………59……..85……63……207—–GRIT GIRL
Charlie…62……..80……56……198
Kelly……53……..75……62……190
Shaun….71……..57…..58……186
Nat……..72……..51…..61……184
Jacob…..70……..40…..73…..183
Kayla…..49……..66…..69…..180
Carole….49……..76…..53…..178
Buddy….58……..40….80……178
Craig……60……..68….46…..174
Alicia……48…….78…..44…..170
David B…59……50…..61…..170
Steve S…64……53…..47……164
Robin……46……75…..42…..163
Anne…….49……61…..50…..160
Bryan……55……56…..44…..155
Kathy M…49……63…..43…..155
Katie B…..40……68…..45…..153
Ewell……..60……53….37…..150
Steph M….41……75….31…..147
Courtney..44……71….32…..147
Jessica…..46……55….45…..146
Kristy…….46……57….40…..143
Meg……….40……48….45…..133
Melody…..42……60….27…..129
Britni…….49……49….28…..126
Kelly R…..37……48….38…..123
Laura…….41……51….30…..121
Jeff B…….59……21….40…..120
SCALED
Sophia…..50……34…..65…..169
Rick………50……34b…29…..113
Katie……..43……48…..40…..131
Stephanie.43……48…X………75
Bryce……..38……35….26……99
Rachel…….38…..70b….50…..158
Alexia……..31…..20……26…..77
Connor……31…..?……..52……83
Squat Clean Ladder
Guys start at 95# and girls start at 65#
1 Squat Clean @ :00
add 10#/5# then 1 Squat Clean @ 1:00
continue up every minute until failure.
WOD
5 rounds for time of
5 Deadlift 250/175
10 Bar Facing Burpees
SqClean………RX-WOD
Joshua……235……3:58
Todd………245……4:16
Van………..205……4:50
Charlie……205……5:28
David B…..175……5:50
Kat…………135……6:33
Nat…………145……6:59
Kelly………..115…..7:46
Jacob……….185…..7:47
Couch……..195……8:58
Jeff B………185…….9:19
Kayla………130……9:21
SqClean……..Scaled 175 WOD
Joe F………145……4:37
Tygh……….155……4:57
Brad………..175…..6:33
Bryan……….145…..6:53
Craig……….165……8:09 @ 225#
Woody……..165…..8:35
Rick…………105……10:05 LEGIT!
SqClean……….Scaled 135 WOD
Jessica…….95…….4:50
Robin………105…..5:02
Alicia……….100……5:48
Celeste……100……6:18
Anne……….100……6:29
Trey B……..125……10:12….Second WOD
Troy………..125……11:30
SqClean……..Scaled.115 WOD
Katie……….80……..9:55
Melody…….90………7:32
Kristy………95………5:42
Ray…………95………5:15 @ 100#….First WOD
Meg…………75……..6:53 @80#
Bryce……….50……..2 rds @ 80#…..First WOD
Kelly R……..65………9:00 @ 80#
Mara………..65………4:11 @65#…..First WOD
Britni………..95………Had to leave for Baby Ryder!
Stength
30 Reps Push Press 95/65
Excellent Form
WOD
500m Row
50 Abmat Medball Situps 30/20
250m Row
25 Toes To Bar
100m Row
10 Burpees
Memorial Day MURPH
1 mile run
100 pullups
200 pushups
300 airsquats
1 mile run
RX+20# VEST
Joshua…….43:07
Charlie…….44:18
Van…………44:55
Cole………..47:50
Todd……….55:10
Brant………63:43
RX
Celeste…….45:02
Tim…………47:17
Jeff A………48:14
Kelly O…….48:40
Nat…………49:59
Katie B……50:30…Vested Runs!!!
Cathy……..51:17…Vested Runs!!!
Kent……….53:39
Steve S……60:04
Joe F……….62:43
Robin………62:57
Kat………….63:52
Buddy……..66:49
White………67:34
Scaled
Taylor…Green..53:17
Carole…Blue….58:59
Kathy M.Bluex2.46:32
Stephanie.Green.47:29
Nicole..1/2………42:26
William…800/BL+Gr..51:22
10 Min Amrap of
Overhead Waliking Lunges 45/35 Plate
Start with 3 Burpees then walking lunges
then 3 Burpees every minute on the minute!
