The One and ONLY Island Box!
The One and ONLY Island Box!
Strength
5×5 Backsquats
100% BW and Up
or
155/105
WOD 4 RFT
400m Run
20 Stepups 24/20 53/35 KB
20 KB Swings (Rus)
40 Flutterkicks (2ct)
Core
3×20 Hip Extensions
Skill 3×3 Clean and Jerk
WOD 15 min AMRAP
3 Pullups
6 Pushups Mil/HR
9 Airsquats
3 Clean n Jerks
155/105
135/95
115/85
95/75-65
Gritter # Rnds
Cam 155 15+7
Todd 155 14+9
Jake 155 12
Butler 155 9+18
Burton 155 8+11
HB 135 15+3
Cliff 135 12+18
Rebecca 95 11+19
Brie 95 10+19
Josh 135 9
David 135 6+18
James 115 12+2
Lauren 85 11+2
HBIC 85 10+8
Robbie 115 10
Bryan 95 11+19
Miranda 75/Grn 10+6
Haley 75/Blue 9+20
David 95 9+18
Christina 75 9+3
Phil 75 9
Eleanor 65/BlueRd 11+6
Carolyn 65 9+3
Barbara Jean 55 8+16
Kathy 50 6+3
WOD Championship Team Fight Gone Bad
5 Rounds of 1 min each
Wall Balls 20/14
Sumo Deadlift Highpulls 75/55
BoxJumps 20″
Push Press
Row (Calories)
As a Team of 3 you will go 1 at a time and rotate through the exercises for 5 rounds.
1 does Wallballs
2 does SDHP
3 does Box Jumps
1 does Push Press
2 does Row
3 Starts rd 2 with Wall Balls
1 does SDHP and the cycle repeats for 5 TOTAL ROUNDS!
There is NO REST in between exercises OR rounds.
Score is TOTAL REPS!
WOD Increasing EMOM Ladder
1 KB Swing 70/53 (American)
1 Airsquat
***Add 1 Rep EVER Minute***
Score will be Final set completed and EVERY REP in Unfinished round.
IE: 15 + 26= round 15 completed and then 16 KB and 10 Airsquats.
The AIRSQUAT is the Basis of most ALL movements. It is the Handshake of CrossFit and you will ALWAYS be JUDGED by your ability to perform a Flawless Airsquat!
Post WOD Strength
Deadlifts
20 Reps @ 75% 1 RM
Skill 5-4-3-2-1
Strict Press then Overhead Squat
Start out light, do the strict press unbroken then go back rack and overhead squats right after.
Go up in weight each round.
WOD 5 RFT
10 Sumo Deadlift High Pull 95/65
5 Bar Over Burpees
10 Front Squats
WOD 15 min Amrap
5 Deadlifts (X-185/125) 155/105 135/85 95/65
3 Hang Cleans
1 Push Jerk
25 Abmat Situps
POST WOD I
“Flight Simulator” OPT
5 Double Unders UNBROKEN
10 DU
15 DU…All the way to 50 DU UNBROKEN then back Down.
MUST BE UNBROKEN TO ADVANCE to next SET!
POST WOD II
5 Floor Presses
5 Flutterkicks (2ct)
10 Floor Presses
10 Flutterkicks (@ct)
and UP and UNBROKEN FOR EACH SET until Failure.
Gritter # WOD PW I II
Don Mc. 185 10
White 185 9+13 55
Mike K. 185 8+25 40
Van 155 11+20
Kelly OH 105 11+5 45
Erin 105 9+20
Clayton 155 9+9
Brie 105 9+9 30
Jacob 155 9+7 40
Brantley 155 8
David 155 8 45
Jeff 155 5+2 5
Robin 85 12+23 5 45
Carole 85 11+14 40
Celeste 85 10+32 30
Anne 85 10+23 20
Rachel 85 10+8 25
Kathy 85 10+6 25
Kristy 85 10 35
K-Rev 85 10 30
Don D. 135 10 20
Amber 85 9+17 20
Buddy 135 9+5 20
Marcos 135 8+29 60
Laura 85 8+15 30
Couch 135 8+4
Robbie 135 8 20
Clemente 135 7+18(IR) 20
Craig 135 7+11 45
Haley 85 7+9 25
Carew 135 5 20
Joe 135 1
Christina 65 13 20
Sarah 65 10+8 25
Royer 65 10+6 35
Hollie 65 9+4 35
Bryan 95 9+4 30
Ewell 95 8+5 10
Scott 115 10+9 30
Ruben 75 5 30
Emory 65 9+24 20
Melissa 55 7+25
Jane 55 7+3 30
John 45 12+26
Jan 15 ∞ 30 15
WOD 5 RFT
10 Bench Press 155/95
20 Slam Balls 40/30
50 Double Unders/200 Singles
***3 Burpees if you rest in the 10 Bench(immediately)***
or
Make Up a WOD from THIS WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Gritter # Time/Rnds
Robin 95/14/5 23rds
Craig Monday
Tim 30 17:55
Amber 30/Grn 18:25
Katie 25 19:35
KerriAnne 15 10:22
Shana 10 15:00
Hannah 25 26:18
Clayton Thursday
Todd 155/40 13:54
Mike K. 185/40 14:53
Kat 65/20 16:20
Jenny 55/20/s 16:40
Kelly OH 85/30 17:38
Steven 135/40 18:50
Charlie 155/40 19:42
Christina 65/20 20:12
Van 155/40 20:31
Bryan 95/30 20:42
Josh 95/30 20:50
Robbie 135/30 23:25
Laura 35/20 23:27
Haley 65/20 23:39
David 155/40 24:15 PUKIE!!
White 155/40 24:30
Anne 65/20 25:42
Shawn 155/40 25:52
Joe 135/30 26:26
Marcos 155/40 27:10
Jacob 155/40 27:13
Jeff 135/30/s 29:51
Carew 115/30/s 35:00
Strength Day
5 x 5 Tempo Backsquats (4 seconds down-Explode UP/Start at 50% Body Weight and go up)
5 x 10 Hip Extensions
**Backsquats, Hip Ext, Backsquats, and on**
Rest 5 min then
20 x 1 Deadlift @ 75/50% of 1 RM (Partition any way you like)
WOD
Buy In 1000m Row
5 Rounds of
20 Walking Lunges
15 Up and Overs 45/35 Plate
10 Airsquats (On Plate)
15 Floor Presses
20 Flutterkicks (2ct Plate Pressed)
Cash Out 500m Row
Strength 5×5 Strict Press
WOD 4 RFT
400m Run
8 Chest to Bar Pullups (Reg Pullups)
10 DB Push Press (rt)
8 Burpees
10 DB Push Press (lt)
Gritter # Time
Todd 70 19:02
Clayton 70 23:33
Charlie 65 17:14
Hal 60 15:10
Van 60 16:37
Shawn 60 19:01
Jacob 55 23:48
Steven G. 50 15:41
Scott 50 16:54
Joe F. 50 20:40
Seth 50 22:46
Lane 50 24:56
Steve S. 45 19:55
Nat 35 15:56
Bryan 35 20:30
Anne 30 24:00
Brantley 60 21:49
Giery 50 18:24
George 50 20:23
Sean 45 23:11
Kelly OH 35 19:00
Robin 35 26:09
Sarah 30 23:14
Bre 25 16:27
Melody 25 20:47
Clement 30/Bl 15:50
Jessica 30/GrRd 18:57
Kathy 30/Gr 19:48
Hannah 25/Gr 20:02
Jane 15/GrRd 20:09
Craig 40/Rd 21:11
Mandy 25/BlRd 21:21
Royer 25/BlRd 21:30
Phil 30/Jump/Row 21:31
Miranda 20/Gr 21:33
Katie G. 25/Gr 21:34
Hollie 20/GrRd 22:13
Lyndon 40/RdRd 22:52
Taylor M. 20/GrRd 23:43
Jeff 60/Gr 24:04
Carole 40/Bl 24:24
Buddy 50/Gr 25:25
Murphy 15/Gr 26:40
