CrossFit St. Augustine http://crossfitstaugustine.com Tue, 07 Sep 2010 08:42:09 +0000 http://wordpress.org/?v=2.7.1 en hourly 1 W.O.D. Tuesday 9/7/2010 http://crossfitstaugustine.com/?p=1642 http://crossfitstaugustine.com/?p=1642#comments Tue, 07 Sep 2010 08:42:09 +0000 CrossFit http://crossfitstaugustine.com/?p=1642 3 RFT

15 Deadlift (245/135)

Run 250 Meters

15 Wall Ball (20/14/10)

Strength

25 Sots Press

]]> http://crossfitstaugustine.com/?feed=rss2&p=1642 W.O.D. Monday 9/6/2010 http://crossfitstaugustine.com/?p=1639 http://crossfitstaugustine.com/?p=1639#comments Mon, 06 Sep 2010 10:16:44 +0000 CrossFit http://crossfitstaugustine.com/?p=1639 9AM Class Only Today

]]> http://crossfitstaugustine.com/?feed=rss2&p=1639 W.O.D. Sunday 9/5/2010 http://crossfitstaugustine.com/?p=1637 http://crossfitstaugustine.com/?p=1637#comments Sun, 05 Sep 2010 11:28:20 +0000 CrossFit http://crossfitstaugustine.com/?p=1637 *LABOR DAY HOURS - 9AM ONLY

Rest Day

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Work To 3 Rep @185 Squat Clean Thruster

Rest 5 Minutes

30 Squat Clean Thrusters (155/95)

Rest 5 Minutes

For Time

21-15-9

Ring Dips

Toes To Bar

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Find 1 Rep Max -  Front Squat

2 RFT

25 Front Squats @ 50% Max Weight

25 KB Swing (55/35)

25 Double Unders

]]> http://crossfitstaugustine.com/?feed=rss2&p=1632 W.O.D. Thursday 9/2/2010 http://crossfitstaugustine.com/?p=1630 http://crossfitstaugustine.com/?p=1630#comments Thu, 02 Sep 2010 09:02:09 +0000 CrossFit http://crossfitstaugustine.com/?p=1630 For Reps Per Round

BW Bench Press - Pull Ups - Tire Flips

*5 Rounds - 1 Minute Per Station

Strength

50 Med Ball Cleans

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]]> http://crossfitstaugustine.com/?feed=rss2&p=1628 W.O.D. Tuesday 8/31/2010 http://crossfitstaugustine.com/?p=1626 http://crossfitstaugustine.com/?p=1626#comments Tue, 31 Aug 2010 09:02:28 +0000 CrossFit http://crossfitstaugustine.com/?p=1626 4 RFT

Sprint 30 Yrds

10 Overhead Squats (115/65)

10 Burpees

10 Box Jumps (24/18)

Strength

100 Sit Ups

]]> http://crossfitstaugustine.com/?feed=rss2&p=1626 W.O.D. Monday 8/30/2010 http://crossfitstaugustine.com/?p=1624 http://crossfitstaugustine.com/?p=1624#comments Mon, 30 Aug 2010 01:10:30 +0000 CrossFit http://crossfitstaugustine.com/?p=1624 For Time

21,18,15,12,9,6,3

SDHP (85/45)

Push Jerk (85/45)

Strength

5 L Sit Rope Climbs

]]> http://crossfitstaugustine.com/?feed=rss2&p=1624 W.O.D. Sunday 8/29/2010 http://crossfitstaugustine.com/?p=1622 http://crossfitstaugustine.com/?p=1622#comments Sun, 29 Aug 2010 09:01:45 +0000 CrossFit http://crossfitstaugustine.com/?p=1622 Rest Day

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