The One and ONLY Island Box!
The One and ONLY Island Box!
BB 5 x 2 Deadlifts 225/155/115 Go Up!
WOD 5 Rounds
100m Row (strapless)
10 Pullups
15 Medball Abmat Situps 30/20(Ball touches floor behind, then floor in front of toes)
200m Run
CORE 100 Flutterkicks (2ct Holding 45/35 Plate overhead)
BB 5×5 Backsquats 185/135/95
X-Grit 5×5 1 and 1/4 Squats 100% BW
WOD “Curtis Runs the Box”
Buy-in…800m run
21-15-9
Curtis P’s 75/55/35 (Clean, Lunge right, Lunge left, Push Press, ground)
Box Jumps 24/20
Cash-out…800m
Compare to https://www.crossfitgrit.com/?p=1779
Skill 200 Double Unders….Attempts count as 1 rep!
WOD “LONG ONE”
10 rounds
5 Dough Rollers (Bar starts touching shin, then chest, then shin)
5 Deadlifts 225/155….175/115/85
5 Bar Over Burpees
25 Flutterkicks (2ct)
Time Cap is 25mins, ONLY FULL rounds count!!!
So here it is. School is BACK IN…YES!
New Class on Fridays. This will be a Tentative class that we will see how it goes. If attendance is good it will become regular.
FRIDAY 5:15pm
Schedule Change for Morning classes.
6:00 AM, 7:15 , 8:15, 9:30
As always check the schedule here on the website, and FEEDBACK is ALWAYS WELCOME!
BB 4 x 5 Snatch Grip Deadlift (Work on butt down chest up bar moves instantly)
WOD 5 rounds
5 Thrusters 95/65/50
5 BoxJumps 24/20
5 Pushups
X-GRIT TITINup #32
10 Thrusters 95/65
5 Boxjumps 30/24
10 Pushups
CORE 50 Mountains Climbers (2ct)
BB 5×3 Overhead Squats 95/65
X-GRIT 5×3 2-1 Power Snatch to Overhead Squat 95/65
WOD 12 Min Amrap
5 Overhead Walking Lunges X-45/35/25
10 Burpee to Plate Stand
5 OHW Lunges
10 Toes to Bar
Chris…..X….7 + 15
Cole……X….6 + 10
Jason….X….6…….SPC CrossFit
Todd…..X….5 + 29
Nat…….X….5 + 20
Kathy M.Rx..5 + 10
William..Rx..5
Anne….Rx..4 + 25
Kayla….X….4 + 24
Dan……X….4 + 23
Melody.Rx…4 + 20
David B.X…4 + 16
Katie H..Rx..4 + 5
Blake….Rx..4 + 5
Lane….Rx…4
Jeff B…X…..3 + 22
Trish….Rx…3…CrossFit Indian Trail
Ray……25…2 + 20
Get Warmed up and just WOD!!!
X-GRIT 21-18-15-12-9
RX 21-15-9
Deadlift 95/65
Hang Cleans
Front Squats
Push Jerks
CORE
100 Horizontal Jumping Jacks (arms and legs must stay off the ground)
Go under CrossFit 101 and click on the RSS FEED. It will take you to the feed and allow you to subscribe with your phone as well as for your smartphone and WOD logging!
