The One and ONLY Island Box!
Pre-WOD
10 Evo’s Bear Complex
95/65
WOD
5-4-3-2-1-2-3-4-5
Deadlift
Hang Clean
Push Press
Bar Over Burpees
RX-135/95
I-115/85
II-95/65
III-85/55
CORE
100 FlutterKicks (2ct)
RX
Mike K……..4:50—–We need a Urine sample PLEASE!
Todd………..5:45
Cole…………5:47
Preston…….6:02…..CrossFit RX in Atlanta
Couch………6:55
White………7:18
Charlie…….7:28
Van………..8:19
Giery………8:58
David………9:00
Kat…………9:20
Kelly O……9:51
Hannah R..10:02……DID 105# cause she can’t add, but we LOVE IT! Hey guys…Take Notice!
Jeff B……..10:29
Carole…….14:11
Clayton…..14:25
I
Couch…….6:49
Craig……..8:31
Jacob…….10:36
Blake…….10:55(5-1@115,2-5@95)
Anne……..11:47
Joe Ferrier.11:54
Jean M…..12:05
Joe F……..12:08
Blaze……..13:19
Robin……..13:26
Melody……13:54
Jason H…..14:10
II
Tim C……..8:35
Bryce…….8:46
Bryan…….10:07
Katie B…..10:10
Hannah G..10:43
Brandon….11:25
Justin…….12:14
Richard….13:57
III
Sarah…….7:52
K-Rev…….8:20
Bre……….9:15
Joanna….10:40
Nancy..45…9:55
Rachel.45…11:47
WOD
5 rds for effort not time.
10 Sledge Hammer Strikes each arm
10 Walking Lunges 45/35/25 (Chest, back or Overhead)
10 Floor Presses
10 Flutterkick (4ct with plate pressed)
——-OR——-
Make up a WOD you missed from this week!!
11/15/12 Row/Push Up/Press…MAX BJ
WOD 20-15-10-5
Row for Calories
Push Ups (Hr)
DB Strict Press 35/25/15
Then
Max Broad Jumps
5 attempts…or so!
WOD
10-1 Deadlifts 100% Bodyweight…75% for scaled
1-10 Toes to Bar
These Deadlifts are TOUCH AND GO…even on setting it down after last rep!
Control and Form are the Key.
Post WOD
400m Run for the board.
Gritter……..WOD..RX
Cole…….4:33…HOLY HELL!!!!!!!!!
Todd……6:00
Charlie…6:23
Shawn…7:04
Couch….7:51
Mike K…7:58
Blake…..8:52
Kat……..9:10
Nat……..9:13
Kelly O…10:15
Jacob…..10:43
Craig……11:05
Seth…….11:16
Anne……11:21
Bryan…..11:32
Katie B…11:34
Buddy….13:02
Sarah…..14:10
Jeff B…..15:12
Weight/T2Bar<
Melody..130…9:06
Clayton..205…12:46
Katie H…80…11:45
Carole….115…12:22
Sandy….90/AB..8:00
Giery..185…10:54
Chris….155…9:42
HannhG..105..13:00
Pate……155…11:42
Justin….150…10:24
Rachel…75….10:16
Della..As/T2B..9:00
Mandy WOD…12:30
400m RUN
Todd…….1:08
Charlie….1:11
Mike K…..1:15
Shawn…..1:18
Nat……….1:19
Craig…….1:20
Couch…..1:23
Geiry……1:24
Blake……1:26
Melody….1:27
Kat………1:30
Seth…….1:32
Bryan…..1:35
Kelly O…1:36
Sarah…..1:38
Pate…….1:42
Jacob…..1:47
Hannh G.1:47
Sandy…..1:51
Katie B….1:55
Anne…….1:56
Della…….2:03
Rachel…..2:06
Carole……2:06
Justin……2:24
WOD 15 min AMRAP
5 Burpees
10 Airsquats
10 V-Situps (Toe Touch)
10 Jumping Lunges (Knee Kiss)
RX
Van……13+15
Kelly O.13+4
Charlie.12+10
Todd….12+9
Cole…..12+9
Joe F….11+23
Celeste.11+20
Jean M..11+2
Giery…..10+15
HannahR.10+14
Robin….10+10
HannahR.10+5
Kent……10+3
Katie B..10+2
Bryan….10
Kathy M.10
Sarah…..9+21
Alix……..9+11
Bre……..9+9
David B..9+8
Anne…..9+6
Bryce…..9+3
Nancy…8+27
Jason….8+25
Carole…8+18
Justin….8+15
Lane……8+4
Sixone…8
Taylor….8
Richard..8
Jacob…..7+23
Nicole….7+4
Jeff B…..7+1
Rachel…6+26
George..6+15
Josh H…6
WOD Regional 12.2-ish!
2000m Row
50 Pistols (Alt Leg)
30 Hang CleaNS
RX-185/110
I-155/95
II-135/80
III-115/65
RX……17mCap……Full
Todd…….15:04
Cole……..16:55
Mike K…..16:59
Kat………..15…..19:10
HannahR..10…..21.22
I
Giery……..16:51
Kelly O…..27…..17:24
Kathy M….17…..21:40
Nat………..13…..20:57
Jeff B……..11…..21:32(135)
II
Buddy….15:44(pp)
Carole….16:46(pp)
Anne……16:51(pp)
Jacob…..25……19:16(pp)
Celeste…20……19:43(pp)
Lane……..13…..24:26(pp)
Chris M….19(pp)
III
Joe F…….14:57(pp)
Hal……….15:04(pp)
Kristy……15:44(pp)
Bryan…..16:16(pp)
Taylor…..16:39(pp)
Jason…..25……18:07(pp)
Jean M…20……20:50(pp)
Blake……17…..19:58(pp)
Bryce……16…..20:40(pp)
Justin…..5…….24:44(pp)
Katie……8@75…21:01@65(pp)
Joanna…3@65
Richard…20……18:52@85(pp)
Miranda…8…….25:20@55(pp)
Brandon…8……20@95.20:30(pp)
Nancy……22…..17:42@30(pp)
It is time to suck it up and pay respect. Have you forgotten that there are Brave men and women STILL fighting and dieing for our Freedom….WELL DON’T FORGET.
“Ralph“
Four rounds for time of:
250/175 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters
British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.
Pre-Wod
3 rounds of “Cindy”
5 Pullups
10 Pushups
15 Airsquats
WOD
1x1x1x1x1x1x1 Front Squats
**Go to FULL Depth…DO NOT GO HEAVIER if you cannot achieve Hip Crease BELOW Knees**
—If Front Rack is NOT possible do BACK SQUATS—
WOD 15 Min Amrap
5 Deadlifts 155/115…135/95…115/85…
3 Hang Cleans
1 Push Jerk
25 Abmat Situps
X-GRIT…GET HEAVY!
185#
Todd…….9+9(am)…11+12(pm)
Cole……..10+9
RX 155/110
Charlie…..10+18
Couch……10+14
Kat……….10+9
Daniel……9+8
Jeff B…….6+26
135/95
Kelly O……10+27
Buddy…….9+19
Shawn……9+18
Jacob…….8
Kent……..7+25
Craig…….6+28
115/85
JeanMarie.10+29
Lane……..10+17
Kathy M….10+9
Robin……..10+1
Carole…….9+32
Bryan…….9+16
Blake…….8+19
Melody…..8+5
Joe F……..8+3
Anne……..7+28
Scaled
Richard..95…5+5
Alix…75…9+8
Laura.75..7+29
Taylor.75..8+7
Nicole.75..8+22
Mary…65…10+17
Sarah..65…9
HannahG.65.8+20
Miranda.65…6+14
KatieB..65…7+25
Nancy…50…6+15
POST WOD WOD
3 rounds of
10 Overhead Squats 135#
50 Double Unders
Todd…..6:00
Couch…9:53
WOD
Buy-In 500m ROW
4 rounds of
50 Du’s/150 Singles
200m RUN
Cash Out 500m ROW
CORE
10 KB Windmills (each side) 53/35/26
WOD “MENTAL”
4 Rounds for time with a 30 min time cap
25 Goblet Squats 53/35
25 Pullups
25 Kb Swings 53/35
25 Pushups (HR)
25 Box Jumps 24/20