The One and ONLY Island Box!
The One and ONLY Island Box!
Tabata Stuff
2 rounds of 4 intervals each excercise
Pullups
Abmat Situps
Kb Swings
Airsquats
Sorry to inform so late. No 6pm evening class Monday 28th. Family time.
Team Grit battled the 2011 MS MudRun in Jacksonville Fl this year. Out of 50+ Co-ed teams we pulled out a 7th place victory.
It was a brutal course, that took a beating with around 4000 runners….Great times in the Gritty Mud! We will be back next year harder than ever!
We are taking up a group to represent The Grit
Speed Ladder?
We got a Speed Ladder courtesy of Eric Bland of Dublin—CrossFit Monster!
15 rounds of
10 Kb Swings 53/35
10 Side Hops—-Lateral side hops thru ladder for 1 rep
10 Jumping Lunges
Run 200m every 5 min
Deck of Cards
Hearts—–Pushups
Diamonds–Airsquats
Clubs——DB Deadlifts 45/25
Spades—-DB Pushpress 45/25
Every 5 minutes run 200m
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!
