The One and ONLY Island Box!
The One and ONLY Island Box!
“DIANE”
21-15-9 of
Deadlifts 225/135
HandStand PushUps
Oly Lifting
Snatch and Clean-Jerk
After WOD
As many rounds as possible in 15 minutes of:
6 Pull-ups
7 10 in Bar over Burpees
8 10 ft Wall Balls 20 lbs
1 Big Ass Tire Flip 400 lbs
If you drop the wallball you must start over a 1 rep! Post total rounds.
Power Snatches, Wall Balls, Push-ups
15 min Amrap
6 Power Snatches 95/50 lbs
8 10 ft Wall Balls 20/14 lbs
10 Push-ups Handlift
Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Deck of Cards
Hearts—-Airsquats
Diamonds-Jumping Lunges
Clubs—–Pushups
Spades—Jumping Jacks (4ct)
FUN, FUN, FUN!!!!
MONDAY BABY!!
5 rounds of
10 Kb Swings 53/35
10 Deadlifts 135/95
10 Stepups 24″
200m run
5 Wall Ball…….20/14……if you drop ball start back at rep #1
“Friday the 13th”
30 min Amrap of:
13 Clean and Jerks 115/75
13 Box Jumps 24/20
13 Walking Lunges(knee must kiss floor)
2 min Turkish Get-up
2 mins as many reps as possible with 35 for men and 25 for women
“Jeremy”
Three year old Jeremy Bloniasz lost his life in a tragic accident
Thursday, July 6th. To Jeremy’s parents, Kelly and Jeremy, the
entire CrossFit family offers our deepest sorrow.
In young Jeremy’s honor the following kid’s workout will be
known from here on as “Jeremy.”
Three rounds, 21-15- and 9 reps, for time of:
Overhead Squats 95/65
Burpees
