BEACH WOD - Saturday

Sliders Beach

Be there on Satruday the 11th at:

8:30a

*the WOD will be discussed at the Beach...but will be self-directed. We will love to have you join us...but may be working with the kids at the FREE First Surf Clinic. Come join the fun and get in a terrific WOD. It is going to be a perfect day!

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)

Warmup:

150 Jump Ropes

5 LawnMower Pushups

5 Pullups

2 Rounds

WOD:
50 Abmat Situps
21 Burpees
20 Push Jerk
25 Knees to Elbows
15 Burpees
10 Push Press
10 GHD situps
9 Burpeees
5 Shoulder Press

M=75, W=55

Maggie Pulling out a Deadlift at the CF Games

(an eye of extreme scrutiny is judging her...)

Warm Up:

5 Push Ups

8 Jack La Lane Toe Touches

2x High Knee Skips

15 Back extensions

10 Air Squat Jumps

(3 rounds)

Skill:

1 arm Deadlift

WOD:

5 - One arm Deadlifts

20 Double Unders (DU's)

(5 rounds)

Tuesday 7/7/09

July 4th Moon

Warmup:
Lunge up steps (skipping step)
backward lunge down steps
15 DB Bench Press on floor
8 Windshield Washers
15 DB Row
2 rounds


WOD:
3/4 Badger
20 Cleans (bottom to bottom)
20 Pullups
600 M Run
3 rounds

Monday - July 6th

Julie cranking out some Sit Ups!

Warm Up:

cold (symantics...I know...) 1 mi run for time

(as hard as you can go!)

then...10 minute REST

and then...

Skill:

Shoulder Press Progressions

WOD:

90% 1RM - 3 Push Press

(5 Rounds)

4th of July Images

What a Great Day for the Beach!