The One and ONLY Island Box!
The One and ONLY Island Box!
There is something you should understand about the way I work. When you need me but do not want me, then I must stay. When you want me but no longer need me, then I have to go. It’s rather sad, really, but there it is. Nanny McPhee
Sometimes in life it is WHAT YOU NEED…NOT, what you WANT!
WOD
1000m Row
1000m Run
100 Du/300 Singles
Post WOD
Weighted Strict Pullups
(Banded if need be)
Pre-WOD 3 Min Squat Hold
WOD
10-1 KB Swings (American) 70/53/44/35
20 Walking Lunges
10-1 Ring Pushups
*Scale-Military Pushups-Shoulders Break 90.
Post WOD
Max Ring Pushups
WOD 3 min EMOM
2 Power Cleans X-155/105 RX 135/85
1 Front Squat
200m Run
You have 3 Min to complete work load and run, rest until next time to start again.
Add 2 PC and 1 FS each Round until Failure
POST WOD
5 Min to get as many UNBROKEN Double Unders as Possible
WOD “Friday the 13th” 9/13/13
3 Rounds
9 Clusters 115/85 95/65
13 Bar Hops (2ct)
13 Bar Pushups
WOD 2 Option
Make Up from this week ONLY.
WOD
10-1 SDHP 70/53/44/35…Anyone going 3 POOD?
3 Goblet Squats
10 Bicycles (2ct)
Run 200m after the 8’s, 5’s, and 2’s.
EX:
10,9,8, run,7,6,5, run,4,3,2, run,1, TIME!
Post WOD
30 Up and Overs 45/35/25 Plate
Strict Only-no push press.
WOD 9/11 Tribute
110 Flights of Stairs (Box Stepups 24/20)
TREAT 3 Burpees on the ODD minute until stairs are done.
49 Pushups (HR)
49 Airsquats
49 Mountain Climbers (2ct)
49 WallBalls 20/14
49 Mountain Climbers
49 Airsquats
49 Pushups
WOD 30 secs of work 30 secs of rest for 8 Work sessions each
Alternate excercises and Keep count of reps. Total 16 Mins.
Power Cleans X-165/115 Rx 135/95 115/75 95/65
Double Unders/Singles
Post WOD
4 Laps of KB Farmers Carry 70/53/44
50 Flutterkicks after each Lap
Lap (out the door sidewalk to street and back in other door)
Results
Gritter # PC DU
Jacob 165 40 214
Van 135 80 335
Charlie 135 70 255
Matt 135 67 39
Tripp 135 64 56
Giery 135 63 348
Clayton 135 63 145
Buddy 135 62 54
Jeff 135 62 33
Shawn 135 60 314
Erin 95 58 45+
Joe 135 57 298
Marcos 135 56 150
Sixone 95 56 403
Carole 95 51 108
Steven G. 135 49 356
HBIC 95 32 42
Hal 115 87 335
Cory 115 49 205
Jessica 75 66 177
Amber 75 66 618
Hannah 75 63 614
Bryce 75 60 57
Kathy 75 60 535
George 115 58 510
Kristy 75 57 336
K-Rev 75 56 145
Bre 75 54 196
Scott 115 53 163
Steve S. 115 50 81
Flex 115 49 205
Haley 75 45 581
Ewell 115 38 155
Josh 115 36 69
Katie 75 35 674
Stephen 95 66 300
Dave 95 59 51
Mandy 65 54 515
Miranda C. 65 51 451
Jenny 65 50 540
Jane 65 48 480
Jan 4rds 49 27
Katie G. AS/S LOTS!
Phil 75 c/Pu 70 99
WOD
800m Run
5 Tire Flips 600/400/150
600m Run
5 Tire Flips
400m Run
5 Tire Flips
200m Run
5 Tire Flips
Post WOD
25 STRICT Pushups (HR)
Results
Gritter # Time
Clayton 600 15:21
Van 400 11:05
Scott 400 11:24
Steve S. 400 11:24
Joe F. 400 11:35
Steve S. 400 12:00
Seth 400 12:21
Marcos 400 12:34
Giery 400 12:40
Amber 400T 12:47
Matt 400 12:52
Eleanor 400T 13:04
Erin 400 13:05
Brie 400 13:06
Andre 400 13:09
Bryan 400 13:15
Butler 400 13:37
Hollie 400T 14:22
Christina 400T 14:30
Rusty 400 14:35
Jessica 400 14:38
Jacob 400 14:40
Carew 400 15:17
Kelly OH 400 15:17
Mandy 400T 15:23
Katie 400T 15:35
Jenny 400T 16:33
Robbie 400 16:55
Joe L. 400 16:59
Rachel 400 17:00
HBIC 400 17:34
Buddy 400 17:34
Sixone 400T 18:11
Robin 400 18:18
Miranda L. 400T 18:56
Burton 400 19:07
Dave 400 19:10
Carole 400 21:28
Cameron 400T 22:07
Katie B. 150 12:52
Hannah 150 13:40
Miranda C. 150 15:04
Jane 150 16:09
Bryce 150 16:16
Royer T 19:35
Sandy T 19:35
Make Up a WOD from THIS week you missed
OR
WOD
Buy In 500m Row
10 Rounds of
5 Pushups (hr)
10 Flutterkicks (Big 2ct)
