Warm Up:200 Jump Rope
10 KB Swings
10 Jumping Jacks
(3 rounds)
WOD:
8 x 200m Med Ball Sprints
4 x 15 GHD Sit Ups
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
-
▼
2009
(361)
-
▼
November
(34)
- 2 RM Dead
- Mon - Nov 30
- The Saturday After...
- Holiday Rowing Challenge Begins!
- Turkey Day! 5k
- Wed
- Tues - "Nancy"
- Thursday and Friday WOD
- Advance Shirt System
- Mon - Nov 23 "FRAN"
- Rowing Holiday Challenge
- Saturday
- Friday
- Thursday
- Crossfit Kids
- Wednesday
- Front Squat Tuesday
- BEEF!
- Monday - Nov 16th - KB Snatch
- Saturday - Murph!
- Sorry!Courtesy 'anonymous'Warm Up:200 Jump Rope10 ...
- November 12th
- Veterans Day - Wednesday
- Please come support one of our fellow CrossFitters...
- Warmup: 5 box jumps10 DB Thrusters15 Lunges3 Round...
- Nov 9 - Mon
- The BEET down
- Sat - Nov 7
- Friday!
- Warmup:200 Med ball run400 Row2 roundsWOD: "Annie"...
- Wednesday!
- Tues. Nov 2nd
- Monday - Nov 2
- REST today!
-
▼
November
(34)
4 comments:
Wow...this doesn't look too bad in print. But...what a suffer-fest!!!
Agreed Coach - I'm still suffering but I won't complain since I missed Tuesday's day pain.
My legs are still reminding me of the sprints!
Good workout!
Awesome crew:
I took the top 3 sprints for each person and averaged them:
KCJ: :34 sec
Ben: :31 sec
Andre: :31 sec
Tricey: :30 sec
John: :30sec (pre-hamstring pull!)
Sorry John! Heal fast.
Post a Comment