The One and ONLY Island Box!
We are starting a Deadlift Series this month.
Strength W1D1 Deadlifts
5×5 Start with 50% of your 1RM Deadlift. If you have NO CLUE use 225/185/135/95
We will go up each set by 30/20/10# each set…Pick one. These are TOUCH n GO!
WOD “Growing Bear Complex”
1 Evolution of “The Bear Complex” with Back Squats INCREASING
Power Clean,Front Squat,Push Press,Back Squat,Push Press
Bear Complex with Back Squats 1-3 Guys 155/135/115 Girls 95/85/75
Run 200m
BC w/ Back Squats 4-6
Run 200m
BC w/ Back Squats 7-9
WOD “Elizabeth”
21-15-9
Power Cleans 135/95
Ring Dips
Post WOD
4 rd Tabata
Air Squats
Double Unders
RECORD LOWEST ROUND ONLY!!!
Gritter Time AS DU
Mike K. 4:54 14 25
Cole 5:30 18 27
Charlie 5:46
Jacob 6:13 15 4
Hal 6:27 19 30
Todd 7:07 20 34
Van 7:36 20 25
Nat 8:37
Steven G. 8:48 16 25
Marcos 13:03 15 11
Giery 135/Box 5:24 15 28
Kelly OH 95/B 7:19 18 27
Jeff 135/Box 8:20 8 4
Buddy 135/B 8:27 10 7
George 135/R 8:48 10 10/s
Clayton 135/B 8:57 11 9
Brantley 135/B 9:02 13 25
Brie 95/R 9:24 13 16
Alix 95/B 10:15 10 3
Sixone 95/R 14:40 9 25/s
Tripp 135/B DNF
Dave 115/B 6:42 13 4
Steve 115/R 7:40 15 3
Jessica 85 8:30 12 8
Lane 115/B 8:50 14 40/s
Carole 85/B 9:30 11 7
Scott 115/Box 10:11 12 14
Kathy 85/B 11:05 14 2
Erin 75/G 4:50 16 4
Hannah 75/Box 7:12 15 2
Miranda L. 75 7:28 15 5
Carew 95/B 7:40 9 8
Josh 95/Box 7:46 11 3
Royer 75/B 8:45 16 24
Bryce 75/B 9:11 13 2
Bryan 95 9:19 19 5
Katie 75/R 9:31 13 4
Joe L. 95/B 9:54 11 11
Stacy 75/Box 14:40 9 25/s
Jane 55/B 10:35 17 23/s
Jan 15/Box 7:00 11 44/s
Alexa 65/B 8:44 12 30/s
Sean 75 9:34 14 3
Jenny 65/Box 6:11 10 3
Katie G. 65/Box 6:20 8 1
Miranda 65/Box 7:06
Cameron 65/Box 7:25 13 1
The Weather is SO NICE…Let’s get some Fresh Air…
WOD
200m Run
20 Push Press 115/85
20 Toes to Bar
200m Run
10 Push Press
10 Toes to Bar
800m Run
10 Bar Push ups
10 Bar Hops (2ct)
200m Run
20 Bar Push Ups
20 Bar Hops (2ct)
200m Run
STRENGTH
Do Backsquats or Push Press if you missed these this week.
WOD “Too Chipper”
30 Wall Balls 20/14
30 Mountain Climbers (2ct)
30 Box Jumps 24/20
30 Sumo Deadlifts 70/53
15 Wall Balls
15 Mtn Climbers
15 Box Jumps
15 Sumo DL
X-Grit
30#/14#-10′ Wall Balls
30″/24″ Box Jumps
3Pood/2Pood Sumo Dl
Post WOD Strength
Push Press (No Jerk)
5x4x3x2x1x1x1
or Hit Back Squats if you missed yesterday.
Strength WOD
5x5x5x3x3x3 Back Squats
Start around 135/95 and go UP!
WOD
4 Rounds of Tabata Burpees and Double Unders
20 sec of Burpees
10 Sec Rest
20 Sec of Double Unders
10 Sec of Rest
for 4 Rounds
Total score for Burpees and Double Unders
Pre-WOD
10 Evolutions of The Bear Complex 45/35
Power Clean
Front Squat
Push Press
Back Squat
Push Press
WOD “The Chief”
3 Min Amrap of
3 Power Cleans 135/95
6 Pushups (hr)
9 Airsquats
REST 1 Min then REPEAT for a TOTAL of 5 Rounds
ONLY COMPLETED ROUNDS COUNT
WOD
10-1 Kb Goblet Squats 70/53/44/35
10-1 Kb Swings (Rus)
10 Abmat Situps (straight leg)
10 KB sidetaps
Core
50 Tight Scissor kicks (2ct)
There is something you should understand about the way I work. When you need me but do not want me, then I must stay. When you want me but no longer need me, then I have to go. It’s rather sad, really, but there it is. Nanny McPhee
Sometimes in life it is WHAT YOU NEED…NOT, what you WANT!
WOD
1000m Row
1000m Run
100 Du/300 Singles
Post WOD
Weighted Strict Pullups
(Banded if need be)
Pre-WOD 3 Min Squat Hold
WOD
10-1 KB Swings (American) 70/53/44/35
20 Walking Lunges
10-1 Ring Pushups
*Scale-Military Pushups-Shoulders Break 90.
Post WOD
Max Ring Pushups