"Good Stuff..."Back Ext.
Row
Push Press
Box Jump
Wall Ball
Parallette PushUps
KB swings
Abmat
OH Squat
3 Rounds
40 seconds "on," 20 seconds "off"
last round - count your reps, that is your score!
Subscribe to:
Post Comments (Atom)
About Crossfit Amelia Island (CFAI)
Interested in FREE Shipping? Send an email to Doug to be placed on the next order of $200 or more...
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.
Friends
More About CrossFIt
FEEDJIT Live Traffic Map
Forms/Standards
How Fit Are You?
Blog Archive
-
▼
2008
(374)
-
▼
July
(28)
- Friday's WOD...He's Back!!!
- Thursday WOD
- Wednesday WOD - Welcome back an old friend!
- Tuesday WOD
- July 28 - WOD
- Friday WOD
- Thursday WOD
- July 23 - WOD
- Tuesday WOD
- July 21
- July 20
- July 19th - Harvey Newton Clinic
- Friday's WOD
- Olympic Weightlifting - Sat July 19
- Thursday WOD
- Wed. WOD
- Tuesday WOD
- July 14 - WOD
- July 11 - Cycling WOD
- Friday's WOD - Crossfit X-mas in July!!!
- Thursday WOD
- July 9 - WOD
- Tuesday WOD
- July 7 - WOD
- July 5th WOD
- July 4th WOD - Independence Day!
- Thursday WOD
- July 2 - WOD
-
▼
July
(28)
9 comments:
Another great WOD - will it ever stop? No, so much more where these WODs came from. Total score 167 (maybe). Have to confess that I used the 25# bar for OH squats. Tight low back and inner thigh. Good work - have a nice and relaxing day off tomorrow!
Awesome workouts this week. High Energy for extended time periods. Great job creative coaches!
Just did the 6pm class. 165# Working out next to Chad was a real motivator to keep going. Thanks Chad. Looking forward to a day off. Amy
Amy, I love your attitude, you keep me motivated..thanks. Difficult workout-165, with ten minutes to recover b4 I could talk.
So...today was designed to "pre-fatigue" you guys...then test your fitness level. I was particularly impressed 'overall' with everyone's ability to hold form at the end of the workout. After all...the form dictates function...right?
Great job CrossFitters. On another note...I want to say thank you to our entire CFAI team (students and coaches). You guys have done a great job on referrals, promotion, and supporting our team. Today we completed 30 workouts. We haven't done that in a while and I can't wait until that becomes the "standard". Thank you. You guys rock.
This was a great WOD, I liked the warm up also. I'm with you Chad on having to catch my breath before I could talk. 114.
Did 107 with 55 push press, green KB and 25 OHS. Think I was plenty "pre-fatigued". Enjoyed it. Off a couple days back Tuesd. richard
Great WOD. This was a good one. Did 156.
This was a great workout. Only my second time at the 6pm class, good energy. Did 130 with every ounce of energy I could muster. Thanks Doug for the help with form.
Bob
i really liked this one since it didn't involve running! 115 and i can barely move today
Post a Comment