CrossFit St. Augustine http://crossfitstaugustine.com Mon, 20 May 2013 08:51:06 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 W.O.D. Monday 5/20/2013 http://crossfitstaugustine.com/?p=5734 http://crossfitstaugustine.com/?p=5734#comments Mon, 20 May 2013 08:51:06 +0000 CrossFit http://crossfitstaugustine.com/?p=5734 Front Squat – 15 Minutes To Establish 1RM

Rest 5 Minutes

3 RFT

50′ Walking Lunge

10 HSPU

20 Sit Ups

 

]]> http://crossfitstaugustine.com/?feed=rss2&p=5734 0 W.O.D. Sunday 5/19/2013 http://crossfitstaugustine.com/?p=5723 http://crossfitstaugustine.com/?p=5723#comments Sun, 19 May 2013 12:54:12 +0000 CrossFit http://crossfitstaugustine.com/?p=5723 Rest Day – Enjoy The Day

 

]]> http://crossfitstaugustine.com/?feed=rss2&p=5723 0 W.O.D. Saturday 5/18/2013 http://crossfitstaugustine.com/?p=5721 http://crossfitstaugustine.com/?p=5721#comments Sat, 18 May 2013 09:59:22 +0000 CrossFit http://crossfitstaugustine.com/?p=5721 Hang Snatch – Every 30 Seconds For 5 Minutes @ 75% 1RM

Rest 5 Minutes

4 RFT

10 Deadlift (185/135)

100 Meter Run

15 Burpee

100 Meter Run

]]> http://crossfitstaugustine.com/?feed=rss2&p=5721 0 W.O.D. Friday 5/17/2013 http://crossfitstaugustine.com/?p=5718 http://crossfitstaugustine.com/?p=5718#comments Fri, 17 May 2013 08:39:02 +0000 CrossFit http://crossfitstaugustine.com/?p=5718 For Time

150 KB Swing

100 Wall Ball

]]> http://crossfitstaugustine.com/?feed=rss2&p=5718 0 W.O.D. Thursday 5/16/2013 http://crossfitstaugustine.com/?p=5715 http://crossfitstaugustine.com/?p=5715#comments Thu, 16 May 2013 08:39:18 +0000 CrossFit http://crossfitstaugustine.com/?p=5715 AMARAP In 15 Minutes

5 Power Clean (135/95)

10 Ring Dips

Suicide Sprint 0-5, 0-10, 0-15

Rest 5 Minutes

Plank Hold

4 x 1 Minute

]]> http://crossfitstaugustine.com/?feed=rss2&p=5715 0 W.O.D. Wednesday 5/15/2013 http://crossfitstaugustine.com/?p=5713 http://crossfitstaugustine.com/?p=5713#comments Wed, 15 May 2013 08:19:48 +0000 CrossFit http://crossfitstaugustine.com/?p=5713 Skills / Fundamentals Class 5:30pm

OR

Rest Day

]]> http://crossfitstaugustine.com/?feed=rss2&p=5713 0 W.O.D. Tuesday 5/14/2013 http://crossfitstaugustine.com/?p=5711 http://crossfitstaugustine.com/?p=5711#comments Tue, 14 May 2013 08:46:57 +0000 CrossFit http://crossfitstaugustine.com/?p=5711 For Time

21 – 15 – 9

Sumo Deadlift High Pull (95/65)

Box Jump

Then

21 – 15 – 9

Overhead Squat  (95/65)

Toes To Bar

]]> http://crossfitstaugustine.com/?feed=rss2&p=5711 0 W.O.D. Monday 5/13/2013 http://crossfitstaugustine.com/?p=5709 http://crossfitstaugustine.com/?p=5709#comments Mon, 13 May 2013 08:46:17 +0000 CrossFit http://crossfitstaugustine.com/?p=5709 For Time

400 Meter Run, 40 Burpee, 400 Single Jump Rope

300 Meter Run, 30 Burpee, 300 Single Jump Rope

200 Meter Run, 20 Burpee, 200 Single Jump Rope

100 Meter Run, 10 Burpee, 100 Single Jump Rope

]]> http://crossfitstaugustine.com/?feed=rss2&p=5709 0 W.O.D. Sunday 5/12/2013 http://crossfitstaugustine.com/?p=5707 http://crossfitstaugustine.com/?p=5707#comments Sun, 12 May 2013 13:32:13 +0000 CrossFit http://crossfitstaugustine.com/?p=5707 Rest Day

HAPPY MOTHERS DAY

]]> http://crossfitstaugustine.com/?feed=rss2&p=5707 0 W.O.D. Saturday 5/11/2013 http://crossfitstaugustine.com/?p=5698 http://crossfitstaugustine.com/?p=5698#comments Sat, 11 May 2013 10:07:59 +0000 CrossFit http://crossfitstaugustine.com/?p=5698 Snatch (Full) – Every 30 Seconds For 5 Minutes @ 75% 1RM

Rest 5 Minutes

Partner WOD – 2 RDS Each (One Pulls While Partner Does Second Work Component.

40 Meter Sled Pull, Push Up

40 Meter Sled Pull, Flutter Kick

40 Meter Sled Pull, Handstand Hold

Rest 5 Minutes

3 RFT

50 Double Unders, 10 L Sit Pull Up

 

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