The One and ONLY Island Box!
The One and ONLY Island Box!
SORRY!!!!!!!!!!!!!
NO SATURDAY CLASS THIS WEEKEND!
Sorry guys and girls. I have Fire Shift and others have commitments.
“Angie w/ a Twist
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
100 Double Unders
2nd WOD
Crossfit Open 11.5
2 min amrap
5 Power Cleans
10 Toes to Bar
15 Wall Ball
20 min Amrap Turkish Time!
6 Turkish Getups
12 Knees to Elbow
24 Mountain Climbers (2ct)
Run/Situp/Burpee/DU
3 rounds of
800m run
25 Abmat Situps
10 Burpees
50 Double Unders
SUNRISE BEACH WOD
As a team complete the following in order
10 Sled drags to 25 yards
200 single arm Pushpress with Bottom hold for team members
10 Luau Pig Carries with 5 Front squats at 25 yard cone
10 45# Over head Walking lunges 25 yards
200m Run
Swim in the Ocean if You DARE!!!
Special Thanks to Amanda Greavers of CrossFit PPF in Atlanta for coming out and bringing friends while on VACATION!!!
Open WOD 11.4
10 minute Amrap
60 Bar Facing Burpees
30 OHS 120#
10 Muscle Ups
Todd got his First Muscle up EVER!
“Skin the Dead Cat”
100 Deadlifts 225/185 135/95
5 Skin the Cat
Start with 5 Skin the Cats then Deadlift.
Every 3 min do 5 more Skin the Cats.
2 Amraps
2:30min Amrap
Squat Clean and Jerk 95/50
10min Amrap
10 KB Swings 70/53/35
10 Jumping Lunges
10 Pushups HL
200 m Run
