The One and ONLY Island Box!
The One and ONLY Island Box!
Lunge,Run, Man Maker
20 min Amrap of
20 Walking Lunges
200m Run
10 Man Maker 25/15
ManMakers are Pushup right row, pushup left row, jump to squat, clean then press!
“Stations”
4 stations
1 min on 1 min off
3 rounds
Knees to Elbows
Abmat Situps
Kb Swings
Box Stepups
Max reps
So we are about a week out from getting into the NEW BOX!! Got to finish up the bathroom, paint the trim and baseboards, refinish the Lifting Platforms/office and we are in BABY!!! Thanks to all that have spent their Free time helping my Dreams Come to Reality! GRIT is gonna be INSANE!
Squat Clean 3-3-3-3-3
“Down and Up”
For Time:
50 Air Squats
40 Sit-up (abmat)s
30 Push-up (hand release)
20 Box Jump (24 in.)
10 Burpees
800 m Run
10 Burpees
20 Box Jump (24 in.)
30 Push-up (hand release)
40 Sit-up (abmat)s
50 Air Squats
Rx+ use 20lb Weighted Vest
“KIP”
As many rounds as possible in 30 minutes of:
10 Handstand Push-ups
10 Skin The Cats
10 Ring Dips
10 Knees-to-elbows
5 Deadlifts 185 lbs
400 m Run do 10 at each of the 4 corners of the 400m run!
SORRY!!!!!!!!!!!!!
NO SATURDAY CLASS THIS WEEKEND!
Sorry guys and girls. I have Fire Shift and others have commitments.
“Angie w/ a Twist
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
100 Double Unders
2nd WOD
Crossfit Open 11.5
2 min amrap
5 Power Cleans
10 Toes to Bar
15 Wall Ball
20 min Amrap Turkish Time!
6 Turkish Getups
12 Knees to Elbow
24 Mountain Climbers (2ct)
