The One and ONLY Island Box!
The One and ONLY Island Box!
Dead-Jack-Flutter-Run
15 min amrap
10 Deadlifts 185/95
20 Jumping Jacks
30 Flutter Kicks (2ct)
200m Run
Firefighters then “The Girlie 500”
The Glynn County Firfighter I Class did
“The 100 Thruster Circle of Death”
Place DB’s ranging from 15 to 25 in a circle.
At start everyone picks up a set of DBs and Does Thrusters for 20 secs then
switches right and picks up new set of Db and rest for 10sec. Then works for 20 sec and repeats.
When you finnally make it to the door run 200m.
Had some visitors from CrossFit Energy, Christy and David.
“The Girlie 500”
As a team of 2 perform
100 Box Jumps 24″ while partner holds plank
100 Kb Swings 70/35
100 Overhead Walking Lunges 45/25 while partner holds Bottm Squat
100 Abmat Situps
100 Pushups while partner holds plate overhead 45/25
Holly and Christy —-WINNERS
Todd and David——-2nd Winners!
Come get some of this Worldwide Event!!!
WOD #1
10 Min Amrap of
30 Double Unders
15 Power Snatches 75/55
GO TIME!!!!!
Max Box Jump and 4 rounds-Go
Maximum Height of a Single Box Jump
Rest 5 min
Then 4 rounds for time of
20 Kb Swings 53/35
10 Kb Goblet Squats 53/35
400m Run
20 min Amrap
10 Floor Wipers 95/50
5 Man Makers 30/15
400m Run with 5 Airsquats every 100m
15 Ring Dips
15 min Amrap
10 1-Arm Clean and Press 30/20db
10 1-Arm Walking Lunges 30/20db
10 Box Jumps 24/20
200m Run
Even if you are not planning on going to reginals or the Games, you can register and see where you stand in The WORLD of CrossFIt.
CrossFit Open Registration
“300 Squats?”
150 Airsquats
50 Pushups (handlift)
21 Pullups
800 m run
21 Pullups
50 Pushups
150 Airsquats
