The One and ONLY Island Box!
The One and ONLY Island Box!
7:00AM Rx ONLY Class. You MUST know your lifts and your max weights.
8:30AM Team WOD and Individual WOD
No YOGA today Sorry.
BB 3×5 Snatch w/ OHS after last rep 95/65 Get some work on Technique
WOD
500m Row
21 Deadlifts Guys 135/115/95 Girls 85/65/55
200m RUN
15 Clean and Jerks
200m Run
9 Snatch
200m RUN
6 Overhead Squat
500m ROW
RX
Mike K……16:54
Scaled
Katie H….65/35-100Jump…15:20
BB 5 x 5 Overhead Squats 75/55/35/15 Pick a Weight that you can go to FULL DEPTH!!!
X-GRIT 5 x 5 OHS 95/65…then 1x1x1 POST WOD
WOD “HELEN”
3 rounds
400m Run
21 KB Swings 53/35
12 Pullups
***If you want to POST a TIME for the BOARD…Get a Counter!***
Roll out Back and Glutes for a good amount of time…Yes I know they hurt!
WOD 1 – 10 Hang Cleans
1 Hang Clean X-135/95 Rx 95/65
5 Hand Release Pushups
10 Double Unders/30 Singles
Go up 1 Rep on Hang Clean each Round!
Core 50 Plank hold Hand walk overs. Use the Stones.
BB 5 x 2 Deadlifts 225/155/115 Go Up!
WOD 5 Rounds
100m Row (strapless)
10 Pullups
15 Medball Abmat Situps 30/20(Ball touches floor behind, then floor in front of toes)
200m Run
CORE 100 Flutterkicks (2ct Holding 45/35 Plate overhead)
BB 5×5 Backsquats 185/135/95
X-Grit 5×5 1 and 1/4 Squats 100% BW
WOD “Curtis Runs the Box”
Buy-in…800m run
21-15-9
Curtis P’s 75/55/35 (Clean, Lunge right, Lunge left, Push Press, ground)
Box Jumps 24/20
Cash-out…800m
Compare to https://www.crossfitgrit.com/?p=1779
Skill 200 Double Unders….Attempts count as 1 rep!
WOD “LONG ONE”
10 rounds
5 Dough Rollers (Bar starts touching shin, then chest, then shin)
5 Deadlifts 225/155….175/115/85
5 Bar Over Burpees
25 Flutterkicks (2ct)
Time Cap is 25mins, ONLY FULL rounds count!!!
