Alright...let us have 'em! What is your favorite/best invented WOD?
About Crossfit Amelia Island (CFAI)
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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.
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2010
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May
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- June 1- Tuesday
- Memorial Day
- Saturday Skills
- Friday
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- Memorial Day WOD is coming!
- Warm Up250 meter row10 Back Extensions12 KB Swings...
- June WOD's
- Athletes Run
- MONDAY
- Yulee Athletics and Young CrossFitters!
- Tire Flip Marathon
- Friday
- Thurs
- Strap Your Running Shoes On - Revised Information:)
- Wed
- Jackie Plus Some
- Monday
- Sunday - REST and RECOVER
- Saturday
- Friday
- AMRAP
- Helen
- Tuesday
- Thruster Monday
- Job Well Done!
- Saturday, May 8
- Friday
- May 6-Mystery WOD
- Wed - Tabata Dead
- Tuesday 5k Row
- Monday - Shoulder Triplet
- Rest - Sunday
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May
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15 comments:
Crossfit Fighter Challenge
Crossfit Houston
21-18-15-12-9-6
Calorie Row
Burpees
SDHP (75 lbs guys)
KB Swings (to eye level, 24k)
Wall Balls
Thrusters (75 lbs guys)
All the things I hate...
10-9-8-7...1
Thrusters (95,75)
Wall Balls (20,16)
Burpees
Double Unders (x30 for singles!)
Pull-Ups (dead hang)
Toes to Bar (KTE)
10 Dumbbell Burpee's 30#m/15#w DB's
15 Wall Ball shots
20 Ab Mat situps
400 m run
5 rounds
100 Wall Ball shots
100 Push ups
100 Ab Mat situps
for time slice and dice any way you please!!!
500 meter row
10 box jumps (24/20)
10 knees to elbows
10 pull ups
5 rounds for time
Tina`
HELEN - but not .....
400m run
21 KBs
21 pull ups
400m run
15 KBs
15 pull ups
400m run
9 KBs
9 pull ups
Tina
"The Wilson"
Compliments of Jeff and Dawn.
Grab your favorite medicine ball, scribble a face on it and get stuck on a deserted island.
21-15-9
Med Ball Leap Frog(slam,jump,turn)
Wall Balls
Med Ball Abmat Situps
Med Ball Jumpropes
Med Ball Cleans
***End each of the rounds with a 200m Medicine Ball run
Recently here at Crossfit Leman (www.crossfitleman.ch) we did a workout that our entire (albeit small) cadre thought was amazing. It is now my officially named WOD.
AMRAP 20 min
10 ground to OH snatch (40kilo men/25k women)
10 virtual shovels (35k men/25k women)
approx. US weight translation
90 lbs/55 lbs
75 lbs/55 lbs
Cheers from Switzerland,
Gretchen
(Kate's sister and occasional summer SFAI-er)
1 mile run
25 Wall Balls
50 DU's
25 Box Jump
50 Ab Mats
1,000 Meter Row
1,000 DU's
For Time
For time
135 LB Deadlift 15 Reps
35 Burpees
60 Abmat situps
40 Mountain climbers
30 jumping pull-ups
115 pound thruster 21 Reps
"Andre"
Push press/ ring dip ladder
-ring dip 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
-push press 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
"Jay"
10 Pull ups
15 wall balls
25 ab mats
15 box jumps
4 rounds
"Dawn"
15 clean & jerks
11 tire flips (jumping through the tire each time)
800 meter run
3 rounds
"Adam"
(3 RFT)
800 Meter Run
12 Power Cleans 70 - 75% of Max
20 GHD Sit ups
20 Push ups
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