"Dirty Thirty"
30 Box jump, 24 inch box (m) women = 20"
30 Jumping pull-ups
30 Kettlebell swings, 1 pood (m) / women = 16k
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds (m) / women = 25lbs
30 Back extensions
30 Wall ball shots, 20 pound ball (m) / women = 14lb
30 Burpees
30 Double unders
L1 = Filthy Fifty....yes 50 reps on everything
L3 = 15 reps on everything
Post times and scores ASAP.
About Crossfit Amelia Island (CFAI)
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CrossFit Athletic Development and KIDS
CrossFit Athletic Development
Tuesdays and Thursdays at 3:30 pm
Ages: 9-12
Focus: Athletic Development
Young men and women invited
Single Day = $15
Discounts available for entire month
*Please fill out medical form for your child on the Main Site under the forms page...
CrossFit Kids
Ages 5-9
Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
Tuesdays and Thursdays at 3:30 pm
Ages: 9-12
Focus: Athletic Development
Young men and women invited
Single Day = $15
Discounts available for entire month
*Please fill out medical form for your child on the Main Site under the forms page...
CrossFit Kids
Ages 5-9
Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
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Blog Archive
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2008
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March
(34)
- Tuesday 4/01/08
- WOD - Fran!
- REST!
- WOD - Saturday
- AB Mats and T-shirts are IN
- WOD
- Rest Day for Some...for others...
- WOD
- WOD 3/25/08
- WOD 3/24/08
- Rest Day
- WOD 3/22/08
- WOD - Helen
- WOD 3/21/08
- WOD 3/20/08
- WOD -
- Tuesday WOD 3/18/08
- Happy St. Patrick's Day!!
- Sunday - Day of Rest
- Saturday WOD
- Friday WOD "Mini Mike"
- Rest Day for Some...for others...
- Please watch
- WOD Wed.
- WOD
- WOD
- Rest Day!
- WOD - Saturday
- WOD - Friday
- WOD Thrusday
- WOD
- WOD 3/4/08
- WOD
- Weekend News
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March
(34)
8 comments:
Tina (30) 22:24
Richard (30) 26:08
Marge (30) 25:45
Martinique (40)22:08
Charlotte (15) 16:16
Sam (20) 23:23
9:30 Class
Alex (40) 39:00
Clay (50) 50:40
Carlin (50) 38:15
LeighAnn (40/30)31:18
Billie Jo (40) 31:18
Jo (30) 23:57
Leslie T. (50) 33:55
Tonya (20) 16:54
This workout was a challenge, but a great way to head into a day of rest. Every time I see the WOD on the board it seems like there is no way it can be done. Then it starts and you do it one rep at a time and walk away feeling so satisfied. Thanks everyone for showing up and always pushing me to go harder.
Amy - 24:35 - 30
Hank - 23:18 - 30
Carlin, great post. I think everyone echoes your thoughts. Even as I watch Chris suffer as I write...I know he is going to love it when he is done...
Great point on the 'teamwork' it takes to make this happen. Without each other, keeping each other in check...there is no way we would be doing this. Having someone to suffer with makes this so much mo' better.
:-)
Chris - 26:13 (30)
This was the toughest workout I have done in a while I was so glad when it was done. But, I felt so great when it was finished. It really makes for a great day when you have such a tough work out.
Ian - 18:40 - 30
Shannon - 18:42 - 30
Chad - 23:19 - 30
Don - 23:46 - 30
Carlin - thanks for sticking with me. Isn't CrossFit the BEST? Nothing like it - will miss everyone the rest of the week. Work hard, sweat hard for me! Good luck to anyone doing the River Run!
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