3/7/2011 “Helen”

“Helen”

3 rounds for time of
21 Kb Swings 53/35
12 Pullups
400m Run

Steve Rx 8:08 (2min pr)
Wesley Rx 8:25 (1:45 pr)
Holly Rx 9:11
David B Rx 10:25
Blaine 35/J 9:35
Brian G 53/J 9:12
Anne 35/Blue 13:47
Xenia 26/J 16:30
Roxie 26/J 14:22
Stella 18/J 14:55
Brandon 35/Jumprope

3/5/2011 “300”

“300”

* 25 pull-ups
* 50 deadlifts 135/95
* 50 push-ups Handlift
* 50 box jumps 24/20
* 50 “floor wipers” 135/95
* 50 “clean and press” 35/26
* 25 pull-ups

3/3/2010 “Lazy Morning”

“Lazy Morning”
3 rounds of

3 evolutions of
5 GHD
10 Stepups 24/20
15 Airsquats

Run 200m between each round

3 evos, run, 3 evos, run, 3 evos, run…TIME!

2/28/2011 “4,3,2,1,Run”

“4,3,2,1,Run”
20 Min Amrap

4 Deadlift 95/65
3 Cleans
2 Snatch
1 Overhead Squat
200m Run

2/26/2011 Trainer WOD “Todd Vs. Holly”

2/25/2011 Sprint/Goblet Squat—-EMOM

EMOM

Every minute on the minute

50 yard Sprint

10 Goblet Squats 50/30

Get as many rounds until you can no longer complete the squats in the minute alotted.

2/22/2011 Some Kind of Lucy

Some Kind of Lucy

4 rounds of

5 Pullups
10 Burpees
15 Airsquats
400m Run

2/21/2011 30 on 30 off

30 secs on 30 secs off

4 rounds of

Ghd situps
Hang power cleans 95#/65#
Ring Pushups

Count the reps completed for each 30 interval then total at end.

2/19/2011 5K Bridge Run

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!

2/15/2011 BURPEES!

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!