The One and ONLY Island Box!
The One and ONLY Island Box!
2 Amraps
2:30min Amrap
Squat Clean and Jerk 95/50
10min Amrap
10 KB Swings 70/53/35
10 Jumping Lunges
10 Pushups HL
200 m Run
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
It was Raining, Lightning and Thundering at 6:15am this morning…….Lt. Michael McGreevy wouldn’t have stayed inside……so neither did WE!!!!
Neal S 19:39
Steve 20:28
Mike K 21:47
Todd 24:36
Mike E 28:21
Vicky 30:00
“CrossFit Games Open WOD 11.2”
15 min Amrap of
9 Deadlift 155#/100#
12 Handlift Pushups
15 Box Jumps 24″/20″
(1 completed round equals 36 reps)
Mike K Rx 347
Wesley Rx 345
Weaver Rx 278
Holly Rx 345
Chris Rx
Mike E Rx 305
Kip 135/20
Jeff 155/20
Aaron 100/20
Stella 80/20 216
Rachel 50/15
Tom 65/15
Jill 30/15
Deadlift-Turkish Getups 9:30am
6 rounds of
3 Turkish getups (each arm)
6 Deadlift 225/115/50
9:30am
Holly 20/115 9:16
Jeff 25/225 15:58
Neal 25/225 17:50
6pm class
Morgan 5/50 11:40
Stella 10/95 12:29
Stephanie 12/95 14:00
Bre 10/50 14:00
Celeste 10/95 14:14
Madeline 5/50 15:17
Cathy 10/95 15:17
Anne’s WOD
10 min Amrap
3 Deadlift 135#
6 GHD
9 rds + 1 DL
My Girl ROCKS!!!!
Overhead Squats-Burpees
15 min Amrap
5 Overhead Squats 95/50
5 Burpees
400 m Run
*after each round add 1 OHS and 1 Burpee
Mike K Rx 5 +17
Steve Rx 5
Eric B Rx 5
Kip 50 5 +12
Vicky PVC 4
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
