3/21/2011 Dead-Jack-Flutter-Run

Dead-Jack-Flutter-Run

15 min amrap

10 Deadlifts 185/95
20 Jumping Jacks
30 Flutter Kicks (2ct)
200m Run

No 9:30am on Monday. Sorry,

3/19/2011 “100 Thruster Circle of Death” then “The Girlie 500”

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!

WOD #1 is Up for the CrossFit Open

Come get some of this Worldwide Event!!!

WOD #1

10 Min Amrap of

30 Double Unders
15 Power Snatches 75/55

GO TIME!!!!!

3/16/2011 Max Box Jump and 4 rounds-Go

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

3/15/2011 20 min Amrap

20 min Amrap
10 Floor Wipers 95/50
5 Man Makers 30/15
400m Run with 5 Airsquats every 100m
15 Ring Dips

3/14/2011 15 min Amrap

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

Get Registered if you want to compete in The CrossFit Open

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

3/11/2011 “300 Squats?”

“300 Squats?”

150 Airsquats
50 Pushups (handlift)
21 Pullups
800 m run
21 Pullups
50 Pushups
150 Airsquats

3/10/2011 …… “Annie”

“Annie”

50-40-30-20-10
Abmat Situps
Double Unders

(3 times rep for singles)

Todd Rx 8:15 Pr
Nat sing 8:42
Steve sing 10:30 Pr
Vicky sing 12:45
Xenia sing 12:45
Mike E sing 18:30