Thursday, July 9, 2009

Friday - July 10

Looking for some CrossFit Volunteers
Tomorrow - Saturday
Would you be willing to donate any of your time to teach some of our CrossFit methods to the Youth of Amelia Island? Many of us will be at Sliders Beach tomorrow (Sat) from 8a-5p teaching the kids at the First Surf Clinic how we exercise at CrossFit. As a result it looks like tomorrows WOD is going to be at the BEACH!

Friday Warm Up:
PVC Burgener Warm Up

Skill:
Behind Neck Jerk (power or push)

WOD:
400m Backward Run
11 Reverse Grip Pullups
11 Behind the Neck Push Jerks (Snatch Grip)
(3, 4, or 5 rounds)
at

2 comments:

  1. Billie JoJuly 10, 2009 at 10:36 AM

    Tortola WOD

    Warm Up: 500 Jump Rope
    WOD: 5 Rounds
    20 Dips
    20 Air Squats
    10 Burpees
    Jogged up very steep drive way and ran down; 20 minutes
    Finished with 500 Jump Rope

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  2. AlysonJuly 10, 2009 at 12:05 PM

    Today was a killer! Much harder than expected. I thought the backwards run would be awkward, but I did not anticipate it being so difficult.
    Alyson 29:43 x4 45#
    Owen 29:43 x5 65#

    ReplyDelete