The One and ONLY Island Box!
The One and ONLY Island Box!
Down Run Up
21-15-9 of
Kb Swings 53/35
Burpees
400m Run
9-15-21 of
Kb Swings
Box Jumps 24/20
615am X-GRIT Class
Warmup
21/15/9
200m Run
Bar FAcing Burpees
Ring Pushups
WOD
5 rds 2min EMOM
5 Deadlifts 225/155
4 Cleans 165/95
3 Frt Squat 165/95
2 Snatch 115/75
1 OHS 115/75
Endurance
50 Flutterkicks (2ct)
50 Mountain Climbers (2ct)
25 Kb Swings 53/35
Chucker
Joshua
Blaine
Todd
Kitty Kat
1 Rep Max Overhead Squat
1x1x1x1x1x1x1
Todd……225
Joshua….205
Blaine….185
Van…….185
Jeff B….135
Robin…..105
Kat…….105
Britni….105
Bryan…..105
Alicia….95
Carol…..85
Katie…..80
Charlotte.70
Laura…..70
Lightning.60
BODYBLASTERS
20 Min AMRAP
30 Double Unders/ 90 Singles
200m Run
10 Bodyblasters
*Bodyblaster- Burpee to Pullup to Toes to Bar
“DT”
5 Rounds of
12 Deadlift 155/110
9 Hang Cleans
6 Push Jerks
Rx
Todd…….10:04
Mike K…..12:21
Joshua…..12:27
Couch……15:56
Kat……..17:09
White……18:52
Scaled..135
Butler…..12:08
Jacob……18:35
Scaled..115
Marc…….12:01
Buddy……12:35
Jeff B…..12:57
Tim……..14:21
Brandon….15:20
Joe F……16:37
Calvin…..17:31
Woody……3 rds..IR Finger
Scaled…95
Nat……..6:19…TOO LIGHT SANDBAGGER
George…..7:01…TOO LIGHT SANDBAGGER!
Tygh…….10:26..Borderline Too Light
Steve S….11:52
Blake……12:47
Bryan……13:34
Ewell……15:00
Scaled…85
Kayla……11:50
Holly……16:05
Carol……16:40
Cathy..75..12:44
Robin..70..14:25
Scaled…65
Alicia…..8:50…TOO LIGHT
Brett A….10:40
Jessica….10:44
Melody…..11:17
Amber……11:18
Alix…….11:50
Laura……12:34
Kristy…..12:38
Taylor…..16:13
Scaled….55
Diana…..11:14
Anne..50..7:15…IR
Stephanie.11:03
Debbie….12:36
Mandy…..13:24
Kelly R…8:07..30#..First WOD
Bill……3 rds.30#..69 years old!!!
20 min Amrap of
30 Mountain Climbers (1ct)
30 Over Bar Hops
20 Jumping Lunges (1 ct)
20 Ground to Overhead 75/55
10 Handstand Kickups
10 Pistols (2x for Pole Pistols)
3 Min EMOM
200m Run
2 Deadlifts @ Body Weight
40 Flutterkicks
At the start of WOD run 200m then 2 Deadlifts at 100% of Bodyweight
do 40 Flutterkicks single count then rest until next 3 min mark.
@ 3 min run 200m then perform 4 DL then flutterkicks then rest.
Deadlifts will continue to increase by 2 reps until you can no longer finish the flutterkick in the allotted 3 min time frame.
RX
Holly….24 Dl
Joshua…24
Cathy….24
Cole…..20
Phillip..20
Bryan….20
Jacob….20
Brandon..18
Robin….16
Kat……16
Katie….16
Tygh…..16
Alicia…16
Craig….14
Adam…..14
Kathy….14
Nat……14
SteveS…12
Calvin…12
Jeff B…12
White….12 @ 255#
“43”
43 Burpees
200m Run
Tire Flip 2/1
43 Walking Lunges
43 Medball Situps 20/14
200m Run
Tire Flips
43 Stepups 24/20
43 Medball Sidetaps
200m Run
Tire Flips
1 Rope Accent
Let’s Go….BANANAS
Buy In
1987m ROW
then 5 Rounds of
7 Cousins 20/14
7 Kb Snatches 1 arm 53/35
7 KB Goblet Squats
7 Floor Wipers (2ct) 115/75
7 Push Jerks
200m Farmer Carry 40/30 Dbs each hand
Cash Out
25 Burpees!!!
DAMN HANNAH…Happy Birthday
HOLLY COW
40-30-20-10
Row for Calories
Pullups
WallBall 20/14
Burpee BoxJumps 24/20
30min Time Cap or FINISH IT!!
Joshua..30″BJ….27:55
Holly…24″BJ….36:02
Chucker.24″BJ….36:35
30min Time Cap
RX
Bryan………70+70
Mike K……..70+16
David………70
Robin………40+80
Kayla………40+65
White………40+61
