The One and ONLY Island Box!
The One and ONLY Island Box!
So here it is. School is BACK IN…YES!
New Class on Fridays. This will be a Tentative class that we will see how it goes. If attendance is good it will become regular.
FRIDAY 5:15pm
Schedule Change for Morning classes.
6:00 AM, 7:15 , 8:15, 9:30
As always check the schedule here on the website, and FEEDBACK is ALWAYS WELCOME!
BB 4 x 5 Snatch Grip Deadlift (Work on butt down chest up bar moves instantly)
WOD 5 rounds
5 Thrusters 95/65/50
5 BoxJumps 24/20
5 Pushups
X-GRIT TITINup #32
10 Thrusters 95/65
5 Boxjumps 30/24
10 Pushups
CORE 50 Mountains Climbers (2ct)
BB 5×3 Overhead Squats 95/65
X-GRIT 5×3 2-1 Power Snatch to Overhead Squat 95/65
WOD 12 Min Amrap
5 Overhead Walking Lunges X-45/35/25
10 Burpee to Plate Stand
5 OHW Lunges
10 Toes to Bar
Chris…..X….7 + 15
Cole……X….6 + 10
Jason….X….6…….SPC CrossFit
Todd…..X….5 + 29
Nat…….X….5 + 20
Kathy M.Rx..5 + 10
William..Rx..5
Anne….Rx..4 + 25
Kayla….X….4 + 24
Dan……X….4 + 23
Melody.Rx…4 + 20
David B.X…4 + 16
Katie H..Rx..4 + 5
Blake….Rx..4 + 5
Lane….Rx…4
Jeff B…X…..3 + 22
Trish….Rx…3…CrossFit Indian Trail
Ray……25…2 + 20
Get Warmed up and just WOD!!!
X-GRIT 21-18-15-12-9
RX 21-15-9
Deadlift 95/65
Hang Cleans
Front Squats
Push Jerks
CORE
100 Horizontal Jumping Jacks (arms and legs must stay off the ground)
Go under CrossFit 101 and click on the RSS FEED. It will take you to the feed and allow you to subscribe with your phone as well as for your smartphone and WOD logging!
Strength 5×3 Thrusters 95/65/35 and go up
X-Grit 3 rep each of The Burgener with 95/65
WOD
50 Calorie Row
50 Abmat Situps (Floor to Toe)
50 Wallball 20/14
50 Abmat Situps
50 Calorie Row
CORE
100 Flutterkicks 2 ct…UNBROKEN!
WOD………………3 Rep Thruster
Weaver….10:02
Todd……..11:28……205
David B….13:44……95
Dan……….13:50…..105
Kat……….14:22…….65 (Burgener)
Jason……14:27…….125…SPC CrossFit
Jessica….15:01
Lane……..15:39……105
Kelly R…..16:13
Kayla…….16:29……65
Jason H…….16:40……105
Katie H…..16:50……70
White…….16:56……135
Craig……..17:00…….135
Mary……….17:20…….65…10#WB
Joanna…….18:05…….45…10#WB
Blake M……18:18…….105
Jeff B………18:38…….95
Taylor……..19:01…….65
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.
He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
Abbate
1 Mile Run
21 Clean and Jerks, 155/105
800m Run
21 Clean and Jerks, 155/105
1 Mile Run
Scaled
C n J—-60% of 1 Rep Max Clean and Jerk
Runs—800,400,800
Friday time…
5 rds of Cindy
5 Pullups
10 Pushups
15 Airsquats
rest then
5 rounds of 3 rep touch n go Bear Complex
Clean-Front Squat-Push Press-Back Squat-Push Press= 1 rep
Get HEAVY!
Strength 5-3-1-1-1-1 Hang Power Clean
X-Grit 5-3-1-1-1-1 Hang Squat Clean Thruster
WOD
Buy-in 25 Wall Ball 20/14
4 rounds of
30 Double unders/90 singles
15 Kb Swings 53/35
5 Goblet Squats 53/35
200m Run
Cash out- 250m ROW!!!!!!
X-GRIT 30# Wall Ball/2 POOD KB
CORE
50 Plank Hold Alt LEG-ARM Extensions
Strength 5×5 Deadlifts 100% Bodyweight and Up/75% BW
X-Grit 5×5 Knee Stop Deadlifts 100% Bodyweight and Up
WOD “NANCY”
5 Rounds of
400m Run
15 Overhead Squats 95/65
Scale 75/35 or Backsquats
CORE
3 rounds of
50 Flutterkicks 45/25 Plate held above Chest
25 Plate Presses 45/25 remaining on Back with Legs at 6″ above Ground.
RX is ENTIRE WOD without feet touching Ground!
