CrossFit Amelia Island: Friday - March 20th

Friday, March 20, 2009

Friday - March 20th

Warm Up:

200 Jump Rope

30 High Knee Skips

20 Air Squats

(2 Rounds)

Skill:

15 Jumping Dips

(2 Rounds) - squat twists in between rounds

WOD:

Front Squats

10 - 8 - 6 - 6 - 4 - 3 - 3

6 comments:

joe waldrop said...: 175 form was much improved; March 20, 2009 at 10:49 AM
Coach Lane said...: Wow...great efforts today. Truly great form on all lifters.
-Chest was up
-Hips went low to ground
-good weight and balance on feet
-eyes where forward

Keep working on that shoulder/wrist flexibility. It will come.

Great job on all those who attained a PR. Rock on.; March 20, 2009 at 11:50 AM
kaze2tt said...: Had to cut workout short this a.m.---got to 4 reps 100 lbs.

Great to be back. Missed working out in the a.m.

Kate-great to see you yesterday bright and early, thanks for the great workout!

Tina; March 20, 2009 at 1:03 PM
Pappy said...: Was a great workout this morning. Great effort by everyone, especially the ladies. Personal best for me this morning 155#
Has been a good week, was great to have Kate with us last week.
Bob; March 20, 2009 at 2:12 PM
CD said...: Personal Best at 205#
Form was compromised last few reps.
Legs, midsection, technique, or all three?; March 20, 2009 at 3:22 PM
Biagini said...: got to 3 reps 85# but had to throw the bar down on the last rep. maybe next time. kristen; March 20, 2009 at 7:35 PM

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