The One and ONLY Island Box!
The One and ONLY Island Box!
It is ON now! The new BOX is in stage 1…clean and prep!
W/U Stretch, PVC
Skill Overhead Squat 5x5x5x5
30#/50#/80#/80#
WOD “DECK OF CARDS”
Hearts—-Burpees
Spades—DB Push Press
Clubs—–Air Squats
Diamonds-DB Dead lift
Brandon—-25#DB
Jersey——30#DB
Shawn——35#DB
Todd——-45#DB(stupid choice)
Beautiful morning. Had a light shower to wet everything but clouds cleared for a nice sunrise. Shawn from Colorado joined us for his first class. He just moved here and used to workout at CrossFit Agoge! Super Strong guy! Jersey did great holding in his anger for me!!! Brandon, way to fight through and finish out. thanks everyone for playing.
W/U
Jog the Block, at every corner complete 30 Jumprope and 10 airsquats
Stretch, PVC Progression, Snatch movements
Skill
Pullups and Ring Dips
WOD 5 Rounds for Time
10 Kb Swings 50/25
10 Box Jumps 24″/20″
10 Pushups(hand lift)
250 yard run
Weaver–Rx+50/30″—14:14
Jarad—-Rx+50/30″—16:14
Wesley–Rx———–13:15
Brandon-Rx———–17:45
Rhett—-Rx———–15:51
Andrew–Rx———–18:03
Brian—-40/24″-20″—-17:45
Steve—IR-50/Stepup–17:06
Sara—–25/12″——–20:53
Vicky—-25/12″——–21:48
Had a great morning, plenty of pullup and ring dip work! Lots of energy on the WOD. Weaver Pr’d from last May with 50# up from 25# and 30″ box jumps up from 24″. Way to stay strong Jarad, big weight and TALL box! Wesley, Rhett, Brandon, and Andrew crushed the WOD Rx’d. Brian was smoking the box jumps with touch and goes and kept the intensity high!! Steve, despite being on the IR list pushed through the pain and threw the 50# along with stepups and the runs, hugh heart Steve. Vicky is back! Great job girl keeping that momemtum up. Sara you did great with the 25#! What a morning!
W/U 50 Jumpropes, Stretch, PVC, Snatch progression, Squats
3 rounds of
10 pullups
20 airsquats
30 abmat situps
Skill Snatch
WOD 3 rounds for time
10 Ground to Overhead 80/50/25
200 Yard shuttle run
Rhett——Rx—6:59
Brian——-50—5:06
Mike——-50—5:19
Courtney-20/12–4:51
Wesley—-80/60-4:36
Anne——30—-6:49
Nice work this morn. Courtney, Brian, and Mike decided it would be fun to run to the workout from a mile and a half away!!!
Mike, great first workout, hope you decide to keep coming.
Rhett, way to push through Rx!!!
Wesley…super speed, we got to get you your own bar for sure!!
Anne, you are amazing!! And I am not just saying that because you birthed my children!!!
W/U 400m Jog, PVC, 15 Handstand Pushups, 15 45# Good Mornings, 15 Box Jumps, 15 Toes to Bar, 15 Abmat V-situps
“Helen”
Run 400 Meters
21 Ketlebell Swings (53lbs, 35lbs)
12 Pull-ups
3 Rounds For Time
Keith-Rx-7:52
Weaver-Rx-9:22
Todd-Rx-9:47
Steve-11:51 (35lbs)
Jersey-12:26 (35lbs, Green band)
Andrew-16:02 (35lbs)
Amanda-15:37 (20 lbs, Ring Rows)
Leslie-19:44 (Red Band)
Jared-21:32 (40lbs, Red Band)
A great morning workout with the Brunswick crew…Thanks Keith and Leslie!
W/U 100 Jumprope, Stretch, Inverted Box Pushup Proggression
Skill Snatch
WOD 5 Rounds for time
7 Clean and Jerk 120/80
21 Jumping Pullups
Weaver—Rx—10:51
Brandon–80—-10:33
Steve—–80—-11:26
Jersey—-80—-11:26
Men the Boxes are AWESOME!!!!!!!!!!! So many things we can do now. Strength is coming!!!!!
Hard work paying off!!!!
W/U Jog and Stretch Complexes, 20 Jumping Lunges
Skill 100% Sprint around Block (about 250 yards?)
Calvin 41:37
Weaver 45:19
Steve 48:30
Brandon 49:00
Andrew 50:72
Chris 50:90
Wesley 52:00
Brant 54:00
Elizabeth 54:95
Courtney57:17
Sarah 1:10:47
Travis 1:20:30
WOD 4rounds for time
5 Man Makers 25/20/15
10 Knees to Elbows
50 Jumprope
Run 250 yards
Weaver—Rx—-13:45
Brant——Rx—-16:33
Steve—–Rx—–19:05—-Pukie!!!! And still kept running!
Andrew–25/20–17:08
Wesley—20——14:02
Brandon–20/15–24:15
Courtney–15—-18:08
Chris——-20/15-21:35
Elizabeth—8—– 3+ rounds
Sarah——8—— 3+ rounds
Travis——15—-3+ rounds
Cool Down…Sled Drags and Ocean Swim
Huge numbers this morning. Had to stagger start times. Everyone did great staying with it and getting the work done. Jumprope is becoming second nature to alot of people!! Great Morning
W/U 250yard jog, PVC,
10,6,4 of Pushups, Situps, Air Squats
Skill/Strength Knees to Elbows
WOD “Jacob’s Ladder”
5 DB Deadlift
5 DB Hand Power Cleans
5 DB Front Squats
5 DB Push Press
Start with 20lb DBs and after each successful round go up 5 lbs. Keep increasing by 5lbs after each round. Time cap is 10 minutes.
Weaver 50lbs
Jersey 45lbs
Steve 45lbs
Brandon 45lbs
Brian K. 40lbs
Courtney 25lbs
Everyone kept going after the 10 minute cap and just pushed round after round with lower weights……Great Stuff! Thanks for coming out for your first class Courtney! Brian K. it was good to see you again. I guess it is time to get some bigger dumbbells!!!!
W/U Stretch, PVC, Jumprope
WOD “Dip, Drive, and Dash”
5 Rounds for time of
50 Yard Swim
20 DB Push Press 50/40/20
400 yard Run
Weaver———Rx——-20:10
Todd————Rx——-22:32
Steve——-40,30,25—19:06
Brandon——-30,25—-20:40
Sarah———–15——–23:32
Andrew——–30———24:55
Travis———-25———23:32
That was super fun! Weaver took the title of Fastest Rx! I was tanked by those 50# DB’s.
Brandon was lightning out of the box, Steve showed that steady wins the race….despite me trying to drown him at the start. SARAH——WOW, she just keep going and going, great work girl. Travis pushed hard and stuck it out with the 25#s. Andrew, you did great staying high on the weights.
GREAT JOB EVERYONE!!!!!
