CrossFit Amelia Island

Monday, September 14, 2009

Warmup:

3 minute jump rope

WOD:

Fight Gone Bad with a twist

20 reps (cals) each station, little lighter...

all other rules apply.

Stations:

Row 20 calories

Wall ball M= 14lb, W=10lb

Sumo Deadlift HighPull M=65, W=45

Box jump

Push Press M=65, W45

6 comments:

Roy said...: Rough morning. Way to go JOE!
16:08; September 15, 2009 at 9:57 AM
elizabeth said...: Great workout. love the energy:)
18 something!; September 15, 2009 at 10:40 AM
joe waldrop said...: 13:55 I think the pacing helped, did not feel gassed like normal. also the 65 lbs made it easier.; September 15, 2009 at 12:50 PM
CD said...: did this at lunch today, but only because I really, really didn't want to.
17:09; September 15, 2009 at 3:44 PM
Coach Lane said...: I made the night crew rest in between rounds....just so they would beat up on you guys. Check out those times!!!

Awesome.

FYI - some pointers for next week's WOD in the parking lot:
-I want our form to stand out; prior to fitness. Other boxes need to know how good your stuff is. I am going to ask all of us to hold our form to the Highest Level and NOT to worry about scores. You WILL SEE some scores in the 400's.
-Please only judge yourself on what you know is good and true.
-Hip Extension on Wall Ball, SDHP, Box, PP and Row. Work the Power you host inside.; September 15, 2009 at 7:39 PM
Alyson said...: 16:40 with rest between rounds (I was at the 6pm class). This was super tough, I thought I was going to have a date with pukie...; September 17, 2009 at 9:40 AM

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