The One and ONLY Island Box!
The One and ONLY Island Box!
WOD 5 R4T
10 KB Side Bends Right 53/35
25 DU/75 Singles
10 KB Side Bends Left
25 Du/75 Singles
10 KB Sumo Deadlifts
5 KB Goblet Squats
RX – Guys (53/DU) Gals (35/DU)
RUCK-IT
2x200m Ruck with Heaviest Object Possible
50# Medball
60# Sandbag
75# Heavy Bag
100# Sandbag
Strength
5x5x5x5 Any Olympic lift you want to work on.
Results
Todd RX – 11:15
Jason P RX – 20:00
Mike K RX – 9:41
David RX – 12:53
Sarah RX – 16:25
Patrick RX – 13:47
Sutton RX – 14:40
Hal RX – 11:24
Jake RX – 11:36
Kelly O RX – 11:24
Van RX – 12:40
Richard RX – 17:45
Kristy RX – 10:40
Joe F RX – 12:34
Haley 35 – 14:31
Jacob 53 – 20:08
Kathy 35 – 21:35
Mike E 53 – 19:37
Seth 53 – 14:33
Laura 26 – 21:35
Debbie 26 – 17:43
Marcus 53 – 12:54
Robin 35 – 15:07
Jeff 53 – 15:20
Britini 35 – 14:58
Carole 35 – 13:00
Emmy 35 – 13:50
K-Rev 35 – 11:15
Lisa 26 – 14:42
Tina 26 – 14:54
Sandy 35 – 13:25
SixOne 44 – 15:01
Jean M 44 – 15:10
Shana 53 – 13:36
Sean 53 – 16:42
Chuck 40 – 16:00
Bobby 53 – 15:45
Euell 53 – 13:50
Alexa 35 – 14:75
Steve 53 – 10:32
Trip 53 – 16:17
Bryan 53 – 12:10
Chase 44 – 12:56
Jay 53 – 14:00
Amber 25 – 12:55
Joe L 44 – 16:40
Miranda L 35 – 14:32
Miranda C 26 – 13:33
Rachel 26 – 14:44
Jill 26 – 15:05
Nancy 26 – 15:08
Strength WOD
5 R4T
5-1 DHP (3 DL, 2 HC, 1 PJ, 2 HC, 3 DL**All without resting bar on Floor**) 155/105
5 Handstand Pushups
10 GHD
Burner WOD
5 R4T
5 Hang Clean 115/75
10 Pushups
15 Abmat
200m Run
POST WOD CORE
100 Hollowrocks
Results
Mike K SRX – 29:48
Kat SRX – 21:20
Todd SRX – 20:20
Van SRX – 22:27
Hal SRX – 22:00
White SRX – 24:27
Miranda RX – 13:30
Barrett RX – 9:39
Clayton RX – 12:45
Kathy M RX – 11:39
Brantley RX – 12:24
Emmy RX – 13:29
Lane RX – 11:02
Jeff RX – 13:50
Robin RX – 11:06
Bryce RX – 11:50
Sarah RX – 12:36
Taylor RX – 10:39
Hannah M RX – 11:00
Kristy RX – 10:53
Brandon RX – 13:17
Carole RX – 14:08
Jason H RX – 9:56
SixOne RX – 11:37
Jake RX – 10:33
Jay RX – 11:13
Joe F RX – 9:00
Kelly O RX – 9:21
George RX – 9:52
Cliff RX – 10:49
Buddy RX – 13:56
Many RX – 13:06
Tripp RX – 15:02
Anne S-85 – 24:57
Carole S-85 – 22:56
Patrick S-115 – 18:06
Seth S115 – 26:23
Sean 85 – 12:48
Haley 65 -12:46
Jane 35 – 14:42
Joana 65 – 12:37
Royer 65 – 11:23
Sutton – 11:39
Bobby 36 – 12:25
Anna 45 – 14:16
Rachel 60 – 15:08
Nancy 53 – 13:52
Jill 55 – 16:21
Stacy 55 -19:44
Bryan 95 – 10:02
Jacob 135 – 10:56
Vic 95 – 15:49
Karen 55 – 12:59
Ava 35 – 16:16
Phil 75 – 17:53
WOD “Claudia”
5 Rounds of
20 Kettle Bell Swings 53/35 (Bottoms UP American)
400m Run
***If you want to go for the Board…GO ALL OUT-Perfect Reps***
**If you want to Pace…Do perfect reps and stay smooth.**
Strength (Post WOD)
Front Squat (Must be Cleaned from floor)
3-3-3-3-3
BURNER WOD “Robitz”
5 Rounds of
20 Abmat Situps (Staight Leg Toe Touch)
15 KB Swings 53/44/35 (American)
10 Goblet Squats
200m Run w/ Tire flip In and Out 400/150
X-Grit
3 POOD/2 POOD Russian
600# Tire
STRENGTH
3 x ME Strict Press at 1/2 Body Weight
Burner WOD
5 Rounds of
5 Burpee to Plate touch 45/35/25
10 Plate side Taps (2ct)
15 Floor Presses
20 Overhead Walking Lunges
Strength WOD
5 Rounds of
5 Back Squats (From the Floor-Heavy Bear Complex Weight)
10 OWL
5 HSPU
10 Pushups (HR-Toes on Plate)
10 OWL
Strength WOD
5 Rounds
3 mins WORK 1 min REST
You have 3 mins to do
50 Double Unders/150 Singles
5 Deadlifts-1 Clean PICK YOUR WEIGHT…Heaviest Possible!!!!!
Then you have 1 min to READJUST your weight choice..UP or Down
Burner WOD
5 Rounds
200m Run
50 DU/150 Singles
10 Deadlifts 100%BW/75%/50%
20 OverBar Flutter Kicks
20 Overbar Plate touch Scissor Kicks
Results
Mike T (S-135) – 9
Nat (S-125) – 10
Cole (S-205) – 10
David (S-155) – 8
Todd (S-275) – 10
Chase (S-160) – 9 *25# PR Clean
Barrett (B-185) – 18:16
Haley (B-85) – 18:39
Seth (B185) – 22:12
Jason (B-135) – 225:52
Clayton (B-185) – 22:22
Chuck (B-185) – 25:20
Kyle (B-205) – 21:39
Mrs. Morrison (B-105) – 20:07
Anne (B-130) – 23:38
Royer (B-120) – 20:15
Lisa (B-80) – 21:15
Sandy (B-125) – 21:48
Tina (B-80) – 22:12
Bryce (B-125) – 22:16
Jen (B-85) – 22:20
Jeff (B-225) – 27:33
Lane (B-155) – 24:00
Joana (B-85) – 22:33
Sarah (B-105) – 19:30
Jake (B-185) – 19:08
SixOne (B-155) – 22:30
Carole (B-120) – 24:22
Taylor (B-130) – 19:24
Alexa (B-85) – 19:33
Sean (B-145) – 20:24
Hannah M (B-125) – 20:58
K-Rev (B-120) – 20:25
Emmy (B-100) – 20:24
Robitz (B-155) – 20:45
Jean M. (B-150) – 22:13
Branda (B-225) – 20:25
Bryan (B-145) – 15:45
Kelly O (B-145) – 19:12
Trip (B-135) – 22:33
Steve S (B-175) – 17:10
Mandy (B-105) – 19:34
Bre (B-105) – 17:06
Jackie (B-60) – 23:08
Couch (B-225) – 21:25
Buddy (B-235) – 21:25
Tim (B-135) – 13:59
Joe F. (B-185) – 17:05
Celeste (B-130) – 17:19
Miranda (B-125) – 19:34
Flexor (B-135) – 21:05
Craig (B-145) – 21:12
Jacob (B-225) – 18:52
Jill (B-100) – 18:52
Nancy (B-100) – 27:55
Rachel (B-100) – 22:53
Alix (B-160) – 23:40
Joe L (B-135) – 24:28
WOD 59…Congrats Laura E!
Buy In—59 Calorie Row
59 Kb Swings 53/44/35
59 Mountain Climbers (2ct)
59 Hollow Rocks
Birthday TREAT…1 Burpee EVERY Min
Post WOD Skill
Kipping Pullups
WOD 12 min AMRAP
10,20,30,40…and Up
Abmat Situps
10 Walking Lunges
10 Airsquats
10 Walking Lunges
ONLY to Abmats increase in numbers!
Strength
5 x 5 Back Squats
Must Take it from the GROUND Bear Complex Style!
WOD 30 MIN Time Cap–or–FINISH IT!!
BUY IN-39 Cal ROW
39 Thrusters (X-95/65) 75/55
390 m RUN…YES
39 Snatches
390 m Run
39 Wall Balls 20/14
390 m Run
39 Man Makers 35/25
390 m Run
39 Burpee Pullups
390 m Run
39 Overhead Squats
CASH OUT-39 Cal Row!!!!!!!!!!!
WOD
5 min Amrap of
5 Burpee to Plate touch 35/25
10 Plate Side Taps
20 Du’s/60 Singles
rest 2 min
5 min Amrap of
5 Goblet Squats 70/53
10 KB Swings Russian
20 Du’s/60 Singles
rest 2 min
Repeat 1st Amrap
Try and get same r MORE Rounds!
Strength/Skill
Hang Squat Snatches
5x4x3x1x1x1x1x1
Start light…Get HEAVY
