The One and ONLY Island Box!
The One and ONLY Island Box!
W/U 20 Double Unders
Good Mornings
Stretch, PVC
Stair Climbs
Air Squats
Skill DB Thrusters 3x3x3x3
Work up to 3RM…DB
WOD 10,9,8,7,6,5,4,3,2,1,
Up and Overs 45#/25#
Front Kicks (each Leg)
1 Arm Snatch 40/20
Up and Overs…hold plate with 2 hands at your chest, extend to overhead then lower to behind the head with elbows high and tight to ears. Then press overhead and then back to chest for 1 rep.
For Snatches start with right arm at 10 reps, then do left arm for 9, back to right arm for 8, then so on.
U n O/snatch
Brant 50/40 6:56
Steve 45/30 10:28
Rhett 45/30 9:36
Andrew 40/30 9:28
Travis 25/20 12:36
Vicky 25/20 12:59
Sara 25-10/15 11:19
Carole 10/10 13:50
Spectacular morning with the full moon setting and the sun rising. I don’t recall a single person “resting” during the WOD!!!
Brant just murdered it with +Rx, Andrew rocked the 50# DBs on the thrusters. Rhett kept the high intensity. Travis, oh Travis was double repping the snatches…..will just make him that much stronger! Vicky motored through the 25# U n O’s with No Quit! Sarah got faster as the reps went on and held onto the 25# for as long as possible. Great first class Steve, I hope we gave you enough! You really pushed it hard. Carole you had a great first class. Muscle is on its way.
I want to say the gretest thing I saw this morning was after people finished their WOD, instead of sitting down and resting theywalked over and cheered and encouraged the ones who were still working……TRUE CrossFitters!
W/U Tabata Jumprope
Shoot Throughs
Air Squats
Speed Drills
WOD “A Chipper”
50 Air Squats
Run 250 yards
50 KB Swings
Run 250 yards
50 DB Push Press
Run 250 yards
50 Hand Lift Pushups
Run 250 yards
TREAT—first one to run carries Med Ball to corner of block and drops. Next one to come to Med ball picks up and carries to next corner. Everytime you come to the ball and it is on the ground…pick it up!
Saying “CAN’T” Burpee Penalty……Jarad 5…..Jersey 5.
Jarad 40# kb, 25#/15# db 18:53
Andrew 25#kb, 20#/15# db 20:15
Patrick 20#/12#kb, 12# db 22:00 30 reps subbed
Nice work this morning….tons of sweat, and heart!
W/U Jumprope, Jog Complex, jump drills, stretch
Skill/Strentgh Deadlift
WOD 4Rounds for time
10 DB Pushpress
10 KB Swings
250 yard run
Brent 25#/25# 8:53
Weaver 40#/45# 8:50
Conner 25# 25# 9:19
Brant 50#/50# 9:56
Jarad 40#/40# 9:19
Andrew 20#/25# 11:46
Vicky 10#/10# 8:45
Lynda 8#/10# 10:00
What a great morning. Lynda’s second workout, doing awesome. Vicky and Andrew’s first workout, you guys got the excitment for sure. Thanks everyone for coming out early and giving it your all!!
Weaver….more weight
Brent……..more weight
Jarad…….good weight
Brant…….big weight
Conner…..killed it
W/U Jumprope, PVC, Stretch, Sled Drag, Parrallette Shoot Throughs
Skill Air Squats and Overhead Squats
WOD AMRAP 8 min
10 Air Squats
10 1 Arm DB Snatches 40/25
10 Pushups (hand lift)
Cool Down….Stretch
Weaver 40# 4 rds +30 reps
Jarad 40#/25# 3 rds + 30 reps
Brent 25# 4 rds
Rhett 25# 4 rds
Michael 25# 5 rds……First WOD….Holy cow we got a monster here!!!!
Lynda 10# 3 rds……First WOD….There was no quit here folks!!!!! Awesome
Thank Michael and Lynda for coming out for your first class. You guys got huge heart and will do Great!!
WOD 5 Rounds for Time
5/3 Deadlifts 230/80
5 Parrallette Jumps
100 yard Sprint
Anne 80lb 8:18
Todd 230lb 5:50
Great short intense WOD. Awesome job Anne, you are so much stronger than you think!!!
That was an unbelievable weekend of the most insane WOD’s. I can’t even fathom being able to do 9 WOD’s over the course of 3 days. CrossFit proved again that this program creates the strongest individuals both physically and mentally. Unreal. I am so glad to be a part of this community!
We are meeting at the Myrtle Street Beach Saturday morning at 8:30am for a great morning workout. Everyone is welcome. This workout is for ALL skill levels. Comeout, bring your friends and family and get exposed to CrossFit.
So I went down to Ponte Vedra with the family for a vacation. Got to hit out of town boxes..it is a CrossFit Rule!!!! So I went up to CrossFit Jax and joined Megan for a great WOD of 2 pood KBs, abmats, and airsquats. What a great lady with serious passion for getting people in the best shape. The next day I drove down to CrossFit Ponte Vedra and joined Andy for some BRUTAL Predator action. That sled is just a leg destroyer. Andy has a great thing going! It is always great to visit other CrossFit Affiliates to see how they run and tricks and tips for workouts and such.
Wow, what a great day. Excelent presentation on eating Paleo by Keith Hand. Then off to Mallory Park for a brutal team WOD. There was a ton of work put in during that short 19mins 19secs!!! The first of hopefully many Saturday WODs together with CrossFit Brunswick. Keith, you got some real talent there!
W/U Jumprope, High knees, power skips, side steps, frankenstien walk, PVC Progression
Skill Parrallette Shoot Throughs
Team Wod As a Team complete the following.
100 Burpees
100 Air Squats
500 Jumprope
Treat: While one team member from team A drags 45# sled 50 yards, one member of Team B can start work. When team A member passes finish line and yells “GO” one Team A member can start work and team B must stop work and remember reps. As team A is working one team B member drags sled. When team B member returns to finish line and yells “GO”, team A must stop work and remember reps then drag sled as team B starts work again. Only one team member can work at a time, and only team A can work while team B drags sled and vice versa. The key is to drag the sled as fast as possible to give opposing team the least amount of time to work!
Team A Weaver, Keith, Russ 19:19
Team B Todd, Leslie, Lydia, Kristen 19:19……..at 256 jumprope!
From The Traveler’s Gift by Andy Andrews:
“I will persist without exception. I will continue despite exhaustion. I acknowledge that most people quit when exhaustion sets in. I am not “most people.” I am stronger than most people. Average people accept exhaustion as a matter of course. I do not. Average people compare themselves with other people. That is why they are average. I compare myself to my potential. I am not average. I see exhaustion as a precursor to victory.”
