The One and ONLY Island Box!
The One and ONLY Island Box!
W/U 100 Jumprope, PVC, Stretch
3 rounds of 10 Pullups, 15 Airsquats, 20 Mountain Climbers
1 minute of Wild Ropes
Skill Kipping Pullups
WOD “JACOBS LADDER”
5 Deadlift
5 Hang Power Cleans
5 Front Squat
5 Push Press
Start with 20/10 Dumbells and complete Evolution.
Go up 5 # after each successful completion.
Record last completed weight at the 10 Minute Time Cap.
Wesley–50# @ 9:10
Charlie–45#
Andrew-45#
Mike—–35#
Alyssa—30#
Sarge—50# @ 7:30
Todd—-50# @ 4:42
Anne—-30#
Way to work people….Mike from Decatur Illinois, thanks for playing.
Alyssa had a great second class.
Wesley you are a machine, I am sorry we didn’t have 55#s for you!
W/U PVC PROG, Stretch, 2 rounds of
20 stepups 20″/12″
10 Halos 25#/10#,
20 Sitting Side Taps 25#/10#
WOD “BALBOA”
4 rounds of
100 Jumprope
400m Run
10 Bodyblasters…(Burpee to Pullup to Knees to Elbows is 1 rep)
Josh 14:26
Steve 18:38
Sarge 20:52
Brooke 22:12—-(5 BBs)
Judy 22:24—-(5 BBs)
Linda 23:14—-(5 BBs)
Everyone did great with the new Sots Press! Monster Josh did it with 80#…WOW
Beautiful sunrise ended our morning WOD!
W/U PVC PROG, Stretch, 100 Jumprope
2 rounds of 10: pushups, Knees to Elbows, Kb Swings
Skill Rope Climbs
WOD 21,18,15,12,9,6,3
SDHP 75/50
Pushpress
Wesley—-RX—-10:43
Steve—–RX—–12:44
Sarge—–RX—–9:43
Todd——RX—–7:14
Vicki——RX—–12:19
Alyssa—-30#—-10:32—-(15,12,9,6,3)
Anne Backsquats 5x5x5x5x1x1x1
50x60x70x80x90(1)x110(1)x120(1)
A couple sweet classes on this holiday! Alyssa did grea on her first class, excellent form!!
Vicki pushed extremely hard Rx’d
Anne hit the backsquats very hard, and after failing on 120 came back to get it on the second try!
Skill Turkish Getups
WOD 5 rounds for time of
Block Run (400m)
50 Jumprope
15 Weighted Stepups 45/25
Josh—-45#/24″—-15:18
Brooke–10#/12″—16:18….(my mom)
Jersey—10#/20″–18:00
Great job. Turkish Get ups were sweet. Jersey pushed through doing what he could with the injured shoulder. Way to push the runs Brooke. Josh…you rock!
Skill Push Press
WOD TABATA TIME
4 min tabata for each excercise.
Squats
Pushups
Jumping Pullups
Linda, Vicky, Judy, Wesley, Andrew.
Grit was overrun with women this morning! Awesome!
9:30am Class Push Jerk
Nicole 30,45,55f,45,55….and 65 1 rep!!! Great Job Nicole.
Andrew came back for a TWO_A_DAY.
Deadlifts Beasted a Max of 275lb…..Huge
Then we did lots of Jumping Bar Muscleups! I pulled some deads and got 375lb.
W/U 50 Jumprope, 40 Mountain Climbers, 30 Hanging Knee Raises, 20 Pushups, 10 KB Swings, 400m Run, Wild Ropes
Skill Split Jerk
WOD 3x3x3x3x3x3 Split Jerk
Todd 95,115, 135, 155, 185, 205—-then 1rep max of 225, new PR
Sarge 95,115,135,155,185,205f
Wesley 75,95,115,135f,135,155——New PR of 155…..body weight is 153!
Great class, small but really personal and lots of work!!
W/U 3 rounds of 5 pullups, 5 Abmats, 5 Good Mornings(45#)
PVC Progression
Stretch
Wild Ropes
Skill 1 minute of Jumping Squats
45lb bar AMRAP
WOD 4 Rounds for time
Block Run (400m)
10 Knees to Elbows
8 DB Thrusters 40/25
2 Tire Flips 400lb/150lb
30 Jumprope
Andrew—-Rx+/45db—-17:21
Brandon—Rx———–16:21
Steve—–Rx———–15:25
Mike——35—-2 rds+–17:00
Charlie—-Rx—-1 rd—- 7:00
That was Insane……Big tire flips!!! Great jobs Guys!!
W/U 100 Jumprope, 20,10,5 of 12″ wall jump touches, KB swings, Dumpster run
Skill Deadlift
WOD 6 Rounds for time of
10 OHW Lunges 40/25/10db
6 Box Jumps 30″/24″
3 Deadlift 225#/185#/120#
Josh—–Rx+50db——–11:05
Sarge—-Rx————–10:08
Steve—-40/24″-20″/185–9:51
Brandon–35/30/185——-12:15
Wesley—40/30/185——8:51
Charlie—-30/30/185——13:15
Mike——35/20(step)120–10:29
Vicky—–20/12/120——-10:29
Brooke—-15/12/50——–10:20
Judy——10/12/50——–13:11
What a group this moning!! It was so nice and cool out, fall is coming!
W/U 1 minute of Overhead Slosh Pipe then 3 rounds of
10 Knees to Elbows
15 Pushups (handlift)
30 Jumprope
PVC Progrssion
Skill Sumo Deadlift Highpull
WOD 4 rounds for time of
10 DB Snatch Right Arm 40/25/10
10 DB Snatch Left Arm
25 Jumping Pullups
Dumpster Run (200yards)
Sarge———Rx——13:00
Stink-A——-40/35–13:25
Brian K——–35—–13:19
Wesley——–25—–12:28
“Dirty” Don—15——13:19
Sally”Filet”Mignone-10-14:00
Derrick——15/10—-12:00—2 rounds+Pukie
Mike”StickMan”-10—-21:00–Double Pukie!!!
Great Class with visitors and newbies. Thanks Sally and Don for coming. Thanks Derrick for giving it your all, and special thanks to “Stickman” Mike for not Puking in the BOX!!!
W/U 3 rounds of 10 Airsquats, 10 Abmat, 30 Jumprope, PVC, Stretch
WOD “The Bear Complex”
5 rounds of 7 Evolutions
1 Evolution is:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Once you begin an Evolution the bar cannot rest on the ground or 3 Burpee Penalty. Increase weight after each successful round. No time component, just get it done!
Team and weight finished with:
Josh and Shaun———-125lb
Brandon and Steve——105lb
Charlie and Mike———-80lb
Vicky———————–50lb
Huge work by everyone!
Yea……love for the BEAR!
