



The One and ONLY Island Box!
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I attempted “GRACE” on April 21,2010 and lost count at 13 and ended up only doing 28 of 30 reps. So I tried it again today…….FAIL!! I need to go back to Kindergarden and learn to count. Anyways Sarge got 2min and 55 secs, awesome!
Todd Jr. decided to make up his own WOD.
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W/U 100 Jumprope…20 Situps, 20 Pushups, 20 Airsquats, 1 min deadhang, stretch
Skill GHD Situps
WOD “LUCY”
5 rounds of
5 Pullups
10 Burpees
400m Run
Josh——-Rx–12:17
Steve—–Rx—13:11
Brandon–Rx—13:21
Sarge—–Rx—16:17
Mike—–Blue—19:10
Linda—2 blue–18:28
Nicole–green–23:45
Man it was so COOL this morning! Weather is getting just right. Great work this morning.
W/U PVC, Stretch 2 rounds of 10 Back Ext, K to E, Dips, 50 Jumprope
Skill Snatch
WOD “100 DB Thruster Circle of Death”
With a circle of people, stagger 30, 25, 20, and 15 lb DBs.
At Go everyone starts their Thrusters with one of the weights. Every 30 seconds yell “Rotate Right”. People will drop their DBs and rotate right picking up the next set.
Sarge——-5:36
Wesley—–6:48
Wilks——–6:58
Steve——-7:07
Vicki–15/10-7:09
Mike———7:36
Brandon—-8:20
Blake——–8:28
Mark——–8:44
Judy–10—8:51
That was super cool!! Well at least I thought it was…… Great effort from all this morning.
WOD “Claudia”
5 rounds for time of
20 KB Swings 50/35
400 Run
Josh—Rx—–16:57
Todd–300m—9:40
Sarge-300m—10:32
Jersy-300/35–11:36
Charlie-300/35-10:46
Wilks—300/35-11:05
Anne—35/20–14:20
Brooke-20——14:15
Vicki—-35——16:44
Linda—15—–16:44
Crystal–35/25-11:15
Everyone ran the 300m but Josh. We finnaly got it measured out right!
W/U 30 Pushups, Airsquats, KB Swings 35/20
5 Tire Jump in/outs
Skill OHS
WOD HERO “JOSH”——-“JUMPING JOSH”
21 OHS 95/65
42 Pullups Kip/Jumping
15 OHS
30 Pullups
9 OHS
18 Pullups
Josh—Rx—–9:00
Sarge–Rx—–9:05
Todd—Rx—-10:54
Steve–65/J–9:12
Brandon-65/J–10:08
Mike—-PVC/J–8:55
Blake—PVC/J–8:50
Anne—15/J—7:09
Linda—30/J—9:59
Brooke–PVC/J-9:55
Judy—-PVC/J-9:48
Vicky—PVC/J-7:35
Great Tribute to a fallen Hero!!! RIP JOSH…
In Memory of 343 FDNY who perished on 9/11/01 Let’s get together and honor them by working out. They worked their asses to save well over thousands of our fellow “countrymen”. So let’s get together and get a taste of what they went through.
Team WOD
As a team of 3 complete 100 Pushups, 100 situps, 100 squats, 43 burpees. Only one member can work at a time. Then carry 2 50# db 25 yards while flipping 400lb tire. No one on team can pass the tire. Weights cannot touch the ground during carry or 10 Burpee penalty for whole team. Once on other side start round 2. Team must start with eveyone on top of tire and finish with everyone on top of tire!
Team 1 Todd, Wilks, Jersey
Team 2 Josh, Wesley, Hayword/Steve
Hayword did a great job pounding out 2 rounds. Steve came just in time as back up to help out and get some work done!!
Team 1 came in first with 26:00 and Team 2 followed up with 27:30. This was a grinder WOD for sure. It was our honor to sweat through the pain for the memories of the BRAVE!