The One and ONLY Island Box!
The One and ONLY Island Box!
OPEN 13.3 … We will be doing the Open WOD Saturday @ 830am Class and Sunday around 3pm for those not able to do it otherwise.
12 Min Amrap of
150 Wallballs 20/14 @ 10/9′
90 Double Unders
30 Muscle Ups
WOD II
Squat Clean Thruster EMOM 40/30/20/10 Dumbells
1 rep every min going up 1 rep each min.
(X-Grit…Pick a Heavy Barbell)
WOD
20-15-10-5
Kb Swings 70/53/44/35
30 Second Bottom Squat (Strong Position)
Pushups
30 Second Plank Hold (FLAT, FLAT, FLAT)
Flutterkicks (2ct BIG)
***If you need to have OPEN 13.3 Judged get with me***
WOD
Buy-in 1000m Row
3 rounds of
100 Double unders/ 200 Singles
25 GHD/ 50 Abmats
Cash Out 1000m Run
WOD
800m Run
30 WallBalls 20/14 (X-grit 30/20)–Super Deep Squat
30 Spider Lunges
600m Run
30 Pushups (Hr)
30 Push Press 75/55 (Super Tall)
400m Run
30 Burpees to Plate Touch 35/25
30 Plate Taps (2ct)
200m Run with Plate
Strength:
5 x 10 Bench Press 100% BW/75%BW
Go for 10 reps each round, record number achieved.
WOD 10-1
Power Cleans 135/95 (X-Grit 155/105)
Front Squats (If you no like Front…Bear Complex to Back)
20 Flutterkicks over Bar (2ct)
X-Grit(155)
Todd………14:50
Davis……..16:33…CrossFit Pulse
Mike K……18:17
Van……….18:17
Rx (135)
Charlie…..12:35
Shawn…..13:24
George….14:29
Hal……….14:39
Clayton…18:29
White……19:15
Jacob……22:55
115
David……13:37
Craig…….16:51
Seth……..17:52
Jeff………18:01
Lane…….18:58
M Romigh.19:00….CrossFit Shift
Brandon…19:09
Joe F……..20:43
Buddy……22:06
JB…………22:58
95
Tim……….13:55
Jim……….15:53
Chuck……+16:00
Chase……16:06
Richard….16:43
Bryan…….16:48
Ewell……..17:33
85
Kelly O…..13:29
Carole……19:24
Sean.85…14:59
JasonR..80.13:56
75
Holly……..11:58
Bryce…….13:32
Anne……..13:38
Taylor……14:05
Hannah R.14:05..Hang/Abmat
Celeste…..14:30
Kathy M….14:56
Alix………..17:17
Craig Stan.18:40
K-Rev……..20:38
Hannah G..21:02
65
Cameron…12:30
Amber…….12:40
Tara……….13:47..CrossFit Shift
Krista……..15:25..(Air)
Trip………..16:00..(Air)
Emmy……..17:23
Sandy……..17:46
Bo..60……..14:20
55
Nancy…….13:30
Haley………14:50
Joanna…….14:47
Jill………….18:25..(Air)
Rachel..50.16:44
Hang Clean/Air Squat/Flutterkick 15
Desmond
Ashleigh
OPEN WOD 13.2
10 MIN AMRAP of
5 Shoulder to Overhead 115/75
10 Deadlift
15 Box Jumps or Step Ups 24/20
Mike K………296
Kat…………..294
Van………….278
Kayla……….276
Hal…………..275
Todd………..270
Charlie……..270
Shawn………265
Cole…………263
Kelly O……..259
Holly……….252
White………244
Carole……..234
Celeste……230
Anne……….227
Couch………226
Jacob………215
Taylor………214
Craig……….213
M Romigh…213…CrossFit Shift
Robin……….212
SiXone……..212
Kristy……….210
Francis……..207
David……….205
Alix………….203
Miranda…….202
Melody……..195
Jean M……..190
Amber……..184
Laura……….183
Clayton……..180
Buddy……….178
Seth…………175
Brantley……175
Jeff………….175
Cliff…………169
Richard…….166
JB……………163
Cameron…..154
Mandy………154
Bryan……….153
Tara…………152..CrossFit Shift
Joe…………..150
Lane………..148
Chase………91
Bre…………
65
Ariel………..210
Katie……….204
Britni………195
Sandy………185
Emmy………165
Trip…………150
50
Tina………..160
Lisa…………150
Annaliese.35.163
WOD Chipper Time
3 Burpees to Plate Touch every min on the min
50 Kb Swings 53/44/35
50 Air Squats (With Foot release-just like Hand release but one foot at a time)
50 Straight Leg Abmat Situps (touch the floor , touch your toes)
50 Flutter Kicks (2ct)
Post WOD
25 Overhead Squats 75/55/35
WOD
Buy In…30 Cousins 20/14
5 Rounds of
5 Hang Cleans 135/95 (X-Grit 155/110)
1 Split Jerk
5 Bar over Burpees
Cash Out 30 Floor Wipers (They are ALWAYS a 2 ct)
WOD 15 Min Amrap
30 Double Unders/ 90 Singles
10 Sumo Deadlift 70/53/44/35/26
10 KB Hip Circles (Alt Direction each Round)
5 KB Step Ups
Strength
4×4 Tempo Backsquats
100% Body weight
4 Second Down…Explode Up!
Skill Perform 10-15 GHD Situps
WOD “Sandy”
5 Rounds of
10 Kb Swings 70/53/44/35/26
10 Flutterkicks (2ct)
10 Snow Angels
10 KB Side Taps (1ct)
CASH OUT
800m Run
100 Ambmat Situps (X-Grit 50 GHD)
