The One and ONLY Island Box!
The One and ONLY Island Box!
Deck of Cards
Hearts—-Airsquats
Diamonds-Jumping Lunges
Clubs—–Pushups
Spades—Jumping Jacks (4ct)
FUN, FUN, FUN!!!!
MONDAY BABY!!
5 rounds of
10 Kb Swings 53/35
10 Deadlifts 135/95
10 Stepups 24″
200m run
5 Wall Ball…….20/14……if you drop ball start back at rep #1
“Friday the 13th”
30 min Amrap of:
13 Clean and Jerks 115/75
13 Box Jumps 24/20
13 Walking Lunges(knee must kiss floor)
2 min Turkish Get-up
2 mins as many reps as possible with 35 for men and 25 for women
“Jeremy”
Three year old Jeremy Bloniasz lost his life in a tragic accident
Thursday, July 6th. To Jeremy’s parents, Kelly and Jeremy, the
entire CrossFit family offers our deepest sorrow.
In young Jeremy’s honor the following kid’s workout will be
known from here on as “Jeremy.”
Three rounds, 21-15- and 9 reps, for time of:
Overhead Squats 95/65
Burpees
Hang Power Cleans, Ring Dips, Sit-ups
As many rounds as possible in 20 minutes of:
15 Hang Power Cleans 115 lbs
12 Ring Dips
21 ABMAT Sit-ups
CINDY
Complete as many rounds in 20 minutes as possible of:
5 Pull-ups
10 Push-ups
15 Air Squats
Burpees, Double Unders, Skin The Cats, Runs, Deadlifts,WallBall
30 min Amrap
5 Burpees
30 Double Unders
5 Skin The Cats
300 m Run
5 Deadlifts 225 lbs
10 Wall Balls 20 lbs
20 min Amrap
20 Kb Swings
Run 200m
10 Knees to Elbows
Run 200m
