The One and ONLY Island Box!
The One and ONLY Island Box!
What a great day at the Bridge Run…..
Fire Fighter Challenge Win for Glynn County
Vicky, Mike East, Xenia and Roxie blew my mind!!
Thanks to Steve M., John McQuigg, Wesley Baker, Josh Weaver, Holly Corwon, and all the other people that came out and made this day so GREAT!!
CrosFit Grit/Glynn County Firefighters. Supporting Morgan up to the Finish line!
BURPEES!
50 Burpees for time
Todd 2:04
Holly 2:43
Mike K 2:45
David 2:46
Kip 2:56
Steve 3:01
Anne 4:56
Jeff 4:59
Roxie 5:03
John Mc 5:19
Linda 6:50
Xenia 6:55
Chris 7:31
We did a lot of warm-up and the Skill work was Heavy Cleans.
The WOD was not unveiled until 1 minute before starting…….That was SO FUN!!!
Great Job everyone…….I know some of you doubted yourself at first….DON”T LET IT HAPPEN AGAIN, EVER!
“Party With Helen”
50 DU’s (150 singles)
21 Kb Swings 53#/35#
12 Pullups
400 m run
4 Tire Flips 400#/150#
21 Kb Swings
12 Pullups
400 m run
4 Tire Flips
21 Kb Swings
12 Pullups
50 DU’s
Joe Rx+ 2 pood 11:14
Todd Rx+ 2 pood 16:05
Holly Rx 35/150 11:49
Wilks Rx 53/400 15:52
Steve 53/400/singles 14:40
Britney 35/150/singles 15:56
Andrew 53/400/singles 22:32
Ladies WOD
5 rounds of
50 Jumprope
25 Kb Swings 26/18
100m run
Mari 12:31
Roxie 15:23
Lisa 16:50
Xenia 18:51
WOD 1
7 min Amrap
10 Airsquats
5 Bupees
rest 3 min
WOD 2
7 min Amrap
10 Kb Swings 53/35
5 Thrusters 30/20
rest 3 min
WOD 3
7 min Amrap
3 Deadlift 185/135
4 Boxjumps 24″/20″
5 Knees to Elbows
Rx
Wesley 22 rds+16
Holly 26 rds +5
Jeff 13 rds +13
Kip 25 rds +20
Anne 20 rds +15
Linda 19 rds +4
Roxie 21 rds +10
Xenia 21 rds +10
Vicky 21 rds +8
Lee 17 rds +10
Jason 4 rds (Injured Reserve)
15min AMRAP
10 Stepups 24/20
5 1 Arm Snatches left 40/25
5 Burpees
5 1 Arm Snatches right
TREAT—Every 3 minutes stop and do 40 Flutter Kicks then resume work!
Steve Rx 11 rds +10
Kip 30#/24 10 rds +19
Ryan 35#/24 8 rds
Vicki Rx 8 rds
Jeff Rx 4 rds +10
Roxie 15#/20 6 rds +19
Xenia 15#/15″ 5 rds +10
Roxie and Xenia got 135# Backsquats!!!! Xenia got a 70# press and Roxie got 65#
Great Pr’s Girls!
Steve won a box of Vespa Power Wasp Extract for bringing in friends in January!!
Visit VESPA Power Products if you want to take it to the NEXT Level..
It’s a Deadlift Day!
5 rounds for time of
3 Deadlift 225/95
6 Over the Bar Burpees
200m Run
Wesley Rx 6:32
Holly Rx 7:25
Steve Rx 7:27
Anne Rx 11:09
Emily R.Rx 9:10
Alyssa Rx 10:40
Vicki Rx 11:22
Joe 185# 9:00
Wilks 165# 6:04
Blane 155# 5:42
Jason 155# 7:40
Chris 155# 8:50
Xenia 80# 12:00 (4 rounds)
Roxie 80# 12:00 (4 rounds) Pukie……then back for more!!!
Emily T 50# 9:30
Kathleen 50# 11:55
Trainer WOD
Todd Vs. Holly
21-15-9
KB Swings 70/35
Box Jumps 24/20
Pistols (each leg)
Holly 8:58
Todd 9:28
Yes I got whopped!!!
“Snatch the Double Unders”
1 Power Snatch 95/50
20 Double Unders
Every minute on the minute perform snatch and double unders.
Add 1 snatch at start of each minute. Looks like this:
1 Snatch
20 DUs
then
2 Snatch
20 DUs…….and continue until you can no longer finish the 20 DUs in that minute.
Mike K 95# 8 rds + 9
Todd 95# 8 rds
Jeff 95# 5 rds
Holly 30# 10 rds
Anne WOD
10 min Amrap
5 Knees to Elbows
10 Stepups 12″ with 15# plate overhead
25 Jumprope
Anne 9 rds +15 reps
“Kettleskins”
5 rounds of
13 Kettlebell Swings 70/53
5 Skin the Cats
Skin the Cat: Place rings right above shoulder height. Hand down from rings and throw legs up and over. Touch ground on the back side then throw legs back to the front for 1 rep.
Andy has a great video of it: http://www.youtube.com/watch?v=T-TpLJYJU5o
Todd Rx 5:55
Steve 53 5:35
Vicky 35 6:08 (Skins then toes to bar)
That fun a Fun WOD that really messed with your Head!!
“Deadpush”
10 Rounds of
15 Deadlifts 135/95
15 Pushups (handlift)
20 min time cap
Steve Rx 16:59
David Rx 17:19
Jeff Rx 6rds
Josh Rx(ir) 16:15
Mark 95 18:25
Kip 95 15:09
Holly 80 16:58
Vicki 80 22:25….she wanted to finish! NICE!
Jason 50 19:45
WOD 2
7, Run, 10, Run, 15, Run, 20
Deadlifts 155/95
Pushpress 40db
200m Run
Todd Rx 5:55
Mike K Rx 5:35
Ginn 135/30 12:18
Anne 70/15 7:47 (My Wife Kicks ASS)
Lee 50/15 8:58
Xenia 50/15 9:00
Roxie 50/15 10:40
