The One and ONLY Island Box!
The One and ONLY Island Box!
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
WOD “1 MINUTE TO WIN IT”
Each Athlete will have 1 minute to do as many reps of each exercise (IN THE ORDER LISTED BELOW) as possible, followed immediately by 1 minute to REST and set up for the next exercise.
1 minute of MAX REP DEADLIFTS: RX (275/195) Scaled I (225/155) II (185/135) III (135/95)Full hip extension at top of lift bumpers must touch floor at bottom of every rep. NO BOUNCING!
1 minute of MAX REP AIR SQUATS: (bottom must hit Medball target or below parallel for each squat and full hip extension at the top).
1 minute of MAX REP PUSH-UPS: Chest must touch the floor at the bottom, and arms must be fully extended at the top. If stomach touches floor before chest – NO REP. Snaking the body (losing the plank) will result in NO REP.
1 minute of MAX REP PULL-UPS
1 minute of MAX REP DOUBLE UNDERS.
1 minute of MAX REP BOX JUMPS (24in/20in). Full hip extension on top of Box.
WOD 15 min Amrap
5 Dough Rollers 135/115/85/65
5 Floor Presses
5 Floor Wipers (2ct)
15 Bar Hops
Core
30 Stick Situps
WOD
1000m Row
10 Laps Nascar KB Carry 70/53/44
100 Du’s/300 Singles
500m Row
5 Laps
50 Du’s/150 Singles
BB Pick a Barbell Movement and do 20 reps at 50% 1 rep Max
BB 20 Push Jerk 95/65 Work on the “Jerk”..stay in the bottom for a second.
Strength WOD “DT”
12 Deadlifts 155/110
9 Hang Cleans
6 Push Jerks
OR
Metcon WOD
5 rounds of
10 Deadlifts 135/95
25 Abmat Medball Tosses 20/14
CORE
4 Evolutions of Tabata Plank
RX
Todd……7:23…..2:39 PR
Mike K….9:31….2min Pr
White…..9:49
Cole…….12:32
BB 25 Backsquats 135/95/65 With a 2 sec pause on Med ball…NOT sitting on it…Just touching it!
WOD
5 Rounds of
10 Burpee to Plate touch
5 Walking Lunges Forward
10 Jumping Airsquats
5 Walking Lunges Backwards
10 Pushups w/ Feet on Plate
20 Flutterkicks with Plate Pressed (2ct)
Core
25 Cousins 30/20/14 (All to the 8 foot target)
Happy Birthday to Kat Adams. This is ALL her Favorite Stuff!
WOD
BUY IN….
10 Evolutions of The Bear Complex 95/65
then
26 Kettlebell Swings 53/44 (yep, girls gotta go heavy)
26 SDHP 53/44
26 Walking Lunges 53/44
200m Run with Tire Flips IN/Out 2x 400#/400#
26 Medball Abmats 30/20
26 Wall Balls 30/20(yes that’s right)
Box Jumps 24/20
200m Run with Tire Flips In/Out 2x 400#/400#
26 Snatches 95/65
26 Pushups
26 Pistols
Cash Out
83 Double Unders/ 249 Singles
BOOM!!!!!!!!!!!!!!!!!!!!
RX
Mike K……19:48
Van……….20:32
Ali…………21:08…Classic City CrossFIt
Nikko…….21:33…Classic City CrossFit
Kat………..21:52
Holly……..22:26
Todd……..22:45
HannahR..25:01
Daniel……27:08
Craig……..32:37
Scaled
Clayton….37:00
Jacob…….35:34
Kathy…….33:51
Jason…….33:08
Blake…….29:03
Jeff B…….36:02
Sandy…….24:50
Royer…….24:01
DavidB…..28:24
Joanna…..26:56
Brandon…35:30…1st WOD
Richard….33:40
Sara………26:02…1st WOD
Carole……27:51
Taylor……37:21
White…….29:11
HannahG..27:22
Miranda….38:19
