The One and ONLY Island Box!
Kelly O’Rourke Hill’s Birthday WOD
20 min AMRAP
WOD I
3 Rounds
200 Run
10 Pullups
10 Wall Balls 20/14
WOD II
3 Rounds
5 Deadlifts 135/85 115/75 95/65
10 Push Press
15 Floor Wipers (1ct)
WOD III
Remainder of 20 min complete the LADDER:
1 Over Head Squat (same weight as WOD II)
10 Mountain Climbers(2ct on the Ground)
Add 1 OHS rep each round
Score is “Time” for WOD I and II combined and then TOTAL OHS!
Results WOD 2 OHS/FS
Mike K RX 10:20 21
Hoop RX 20:00
Van RX 12:44 11
Shawn RX 13:52 1
Kat RX 16:30 9
Kelly OH RX 13:15 17
Couch RX 15:01 7
Seth 115 15:02 10
Jake 95 10:53 15
Brantley 95 13:25 15
Carole 75 17:32 7
Craig 115 16:15 2
Sarah 75 13:35 15
Charlie 115 9:56 24
Robin 65 13:16 10
Hal 117 10:36 24
Caroline 55 11:17
Jessica 65 16:15 10
Jeff 135 18:02 1
Marcos 16:10 3
Scott 95 16:30 6
Ish 115 14:57 13
Sandy 65 19:55
Bryce 65 14:16 15
Alexa 55 20:00
Emory 55 16:40 6
K-Rev 65 18:30
Anne 75 14:35
Joanna 65 18:43 6
Amber 75 14:20 15
Jason R 75 14:15 10
Mandy 65 17:56 3
Buddy 115 18:10 1
Sean 95 19:08 1
Don 95 20:00
Shelby 65 18:25 3
Giery 135 17:22
Kristy 75 15:52 1
Hannah 65 16:24 6
Miranda L 75 19:00 1
Joe L 95 19:37
Chuck 115 19:04 1
Bryan 95 19:35
George 135 19:03
Taylor 65 18:29
Krista 55 17:35
Rachel 55 19:40
Miranda 65 18:17 1
Jacob 135 18:47
Nancy 55 15:59
Erin 85 12:17 5
Tripp 135 25:16
Tess 55 22:00
WOD Options
Monday–Walking Lunge WOD
Tuesday– Shawn’s B-DAY
Wednesday-Cleans or “SHIP”
Thursday– DU/GHD/KB
Friday-IF YOU HAVE DONE ALL 4 already do…
DIANE
21-15-9
Deadlifts 225/135
HSPU
“FIGHT the WANT to STOP with the WILL to WIN”
GO NON-STOP
WOD
5 Rounds for time
25 Double Unders/ 75 Singles
25 Abmat Situps/ (X-Grit 10 GHD)
25 Bicycles (1 ct)
10 KB Side Lifts (each side)
200m Run
WOD Option I
10-1
Power Cleans
Bar Pushups
Mountain Climbers (2ct)
WOD Option II
“Ship”
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.
Fair winds and following seas on your journey, warrior!
9 Rounds
7 Squat Cleans 185/125
8 Burpee Box Jumps 36″/30″
WOD “Haugen’s Birthday”
BUY IN-38 Cal Row
3 Rounds of
10 Burpee Pullups
Bear Crawl to Other Pull Up Rack
10 Toes To Bar
Bear Crawl Back
Cash Out 1 Mile Run
Post WOD
Max Unbroken Overhead Squats
2-3 Attempts 95/65
Results
Gritter Time
Seth 21:24
Jacob 28:53
Hannah 29:06
Mike E 28:48
Luara E 30:14
Debbie 30:49
Megan 31:27
Brett 23:13
Shelby 28:00
Jane 25:35
Craig 23:38
Scott 18:59
Katie 23:02
Burton 25:34
Lane 21:17
Couch 21:39
Bryce 25:12
Kelly R 27:35
Sarah 20:05
Todd 19:32
Anne 25:05
Robin 28:32
Emory 27:20
Charlie 18:15
Mike K 20:15
Cole 16:51
Giery 21:17
George 22:47
Euell 21:40
Celeste 18:58
Brantley 28:00
Jimmie 29:30
Lil John 30:20
J. Pope 22:50
Tripp 33:00
Richard 33:00
Jessica 33:00
Sean 26:29
Kristy 23:53
Ava 29:25
Bryan 22:15
Miranda 28:08
Hal 17:30
Van V 20:32
Hoop 22:17
Ish 19:12
Shawn V 19:35
Joe V 23:55
Pre-WOD Skill
Med Ball Cleans
WOD
Buy-in 1000m Row
4 Rounds of
25 Overhead Walking Lunges 45/35/25
25 Floor Presses
200m Sprint
Cash Out 500m Row
POST WOD
100 Flutterkicks (2ct-Plate Pressed)
WOD “100 Burpees”…Yep, SHE PICKED IT!
100 Burpees to plate touch 35/25
200m Run @ 1:00
400m Run @ 4:00
600m Run @ 8:00
15 min Time Cap
You will get a Finish Time or Number of Burpees Completed.
Post WOD Strength
5×5 Strict Press 95/65 and go UP!!!
Results
Gritter Time/Burpees
Seth 14:11
Sean 14:06
Katie 14:37
Charlie 11:20
Sarah 12:20
Ish 12:18
Emory 14:50
Sean 13:33
Celeste 14:37
Rachel 13:40
Jeff 12:43
Scott R 14:02
Mandy 14:37
Kelly O 13:49
Shelby 14:59
Fluff 13:41
Steve S 14:37
Joe F 12:23
Hal 8:00
Bryan 14:29
Hoop 14:46
Nicole 13:10
Laura E 52
Debbie 63
Hannah 78
Nicole 58
Haley 92
Jacob 78
Jane 50
Mandy 51
Butler 80
Carew 65
Steve 79
Bailey 50
Erin 89
Angela 59
Richard 73
Cliff 93
Joe L 84
Joanna 89
Couch 92
Euell 92
Steve 44
Rachel 93
Alexia 54
Brett 94
WOD 5 rounds for time
50 Double Unders/100 Singles
10 GHD/25 Abmat Situps (straight leg)
5 HSPU/10 Pushups (HR)
CORE
30-20-10
Mountain Climbers (2ct)
Flutterkicks (2ct)
Results
Gritter Time
Seth X 24:16
Gil X 24:05
Kristy X 12:07
Anne X 18:00
Clayton 16:27
Haley 10:57
Jane 13:21
Brad 13:32
Sean 15:54
Mandy 15:59
Giery 11:58
Kathy 11:55
Katie 8:41
J. Kent 11:44
Alexo 11:28
Bryce 11:07
Couch 16:08
Taylor 13:26
K-Rev 22:03
Meagan 17:58
Ali 12:55
Jackie 12:45
Shelby 13:24
Erin 19:05
Marissa 18:58
Amy 19:28
Sarah 14:34
Emory 18:33
WOD 1 “Dont’ Drop the BABY”
5 rounds for time of
10 KB Swings 53/35
10 Lunge steps (Out and Back) 53/35
10 Goblet Squats 53/35
If you DROP(or even set down) the BABY…run 200m.
Post WOD Strength
5 Evolutions of DHP…100%/60% Bodyweight and go Up!
“DHP”
3 Deadlifts
2 Hang Cleans
1 Push Jerk
2 Hang Cleans
3 Deadlifts…BAR CANNOT REST ON GROUND THROUGH ENTIRE EVOLUTION!
WOD “Mental”
4 Rounds for time of
25 Goblet Squats 53/35
25 Pullups
25 KB Swings 53/35 (American)
25 Pushups (Hr)
25 Boxjumps 24/20