CrossFit St. Augustine http://crossfitstaugustine.com Sat, 19 May 2012 09:46:58 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 W.O.D. Saturday 5/19/2012 http://crossfitstaugustine.com/?p=4193 http://crossfitstaugustine.com/?p=4193#comments Sat, 19 May 2012 09:46:58 +0000 CrossFit http://crossfitstaugustine.com/?p=4193 SealFit “On Guard”

Baseline: ROM Drills, Row 500m or Run 400 M, Then 3rds 10 Front Squat, 10 Jump Squat, 10 Push Up (95/65)

Work Capacity: Death By Power Clean (1 First Min, 2 The Second Min, Etc..

Strength: Find 1 RM Front Squat

Stamina: Chipper, Not Timed: 10x Front Squat @ 85% 1 RM, Bottom 2 Bottom Tabata Squat, 800m Buddy/Farmers Carry

Durability: Max Push Ups In 2 Minutes, Max Sit Ups In 2 Minutes

*Scale As Needed. Rest 5 Minutes Between Wods

 

]]> http://crossfitstaugustine.com/?feed=rss2&p=4193 0 W.O.D. Friday 5/18/2012 http://crossfitstaugustine.com/?p=4191 http://crossfitstaugustine.com/?p=4191#comments Fri, 18 May 2012 09:03:56 +0000 CrossFit http://crossfitstaugustine.com/?p=4191 *NO 5:30am Class Today

Partner WOD – EMOM – 5 RDS

3 Bench Press (185/115)

5 Hang Snatch (95/65)

Then Complete 800 Meter Run.

*One Person Benches, One Person Snatches, Then Switch EMOM. Each Person Does 5 Full Rounds Of The Couplet.

]]> http://crossfitstaugustine.com/?feed=rss2&p=4191 0 W.O.D. Thursday 5/17/2012 http://crossfitstaugustine.com/?p=4187 http://crossfitstaugustine.com/?p=4187#comments Thu, 17 May 2012 09:11:39 +0000 CrossFit http://crossfitstaugustine.com/?p=4187 *No 5:30am Class On Friday 5/18/2012

30 Squat Thruster (95/65)

3 RDS

15 Knee To Elbow (K2E)

15 Ring Dip

Then

30 Squat Thruster

*Start And End With Squat Thruster

Strength

100 Flutter Kicks – 2 Count

]]> http://crossfitstaugustine.com/?feed=rss2&p=4187 0 W.O.D. Wednesday 5/16/2012 http://crossfitstaugustine.com/?p=4183 http://crossfitstaugustine.com/?p=4183#comments Wed, 16 May 2012 10:58:10 +0000 CrossFit http://crossfitstaugustine.com/?p=4183 Rest Day

 

]]> http://crossfitstaugustine.com/?feed=rss2&p=4183 0 W.O.D. Tuesday 5/15/2012 http://crossfitstaugustine.com/?p=4180 http://crossfitstaugustine.com/?p=4180#comments Tue, 15 May 2012 09:13:01 +0000 CrossFit http://crossfitstaugustine.com/?p=4180 4 RFT

50 Double Unders

15 Box Jump (24/18)

15 Shoulder To Overhead (135/95)

Strength

30 Ring Rows

]]> http://crossfitstaugustine.com/?feed=rss2&p=4180 0 W.O.D. Monday 5/14/2012 http://crossfitstaugustine.com/?p=4175 http://crossfitstaugustine.com/?p=4175#comments Mon, 14 May 2012 08:45:55 +0000 CrossFit http://crossfitstaugustine.com/?p=4175 Find 1 Rep Max Deadlift  in 15 Minutes

Rest 5 Minutes

3 RFT

200 Meter Run

4 Deadlift @ 75 % 1 RM

]]> http://crossfitstaugustine.com/?feed=rss2&p=4175 0 W.O.D. Sunday 5/13/2012 http://crossfitstaugustine.com/?p=4170 http://crossfitstaugustine.com/?p=4170#comments Sun, 13 May 2012 10:48:30 +0000 CrossFit http://crossfitstaugustine.com/?p=4170 Rest Day

]]> http://crossfitstaugustine.com/?feed=rss2&p=4170 0 W.O.D. Saturday 5/12/2012 http://crossfitstaugustine.com/?p=4168 http://crossfitstaugustine.com/?p=4168#comments Sat, 12 May 2012 10:18:15 +0000 CrossFit http://crossfitstaugustine.com/?p=4168 *BEACH WOD TODAY 9:30 am – OCEAN TRACE ROAD BEACH RAMP

*FRIENDS AND FAMILY ARE WELCOME:>)

]]> http://crossfitstaugustine.com/?feed=rss2&p=4168 0 W.O.D. Friday 5/11/2012 http://crossfitstaugustine.com/?p=4166 http://crossfitstaugustine.com/?p=4166#comments Fri, 11 May 2012 08:58:54 +0000 CrossFit http://crossfitstaugustine.com/?p=4166 *BEACH WOD SATURDAY 9:30 am – OCEAN TRACE ROAD BEACH RAMP

*FRIENDS AND FAMILY ARE WELCOME:>)

Seated Military Press

5,5,5,3,3,3,1,1,1,1

]]> http://crossfitstaugustine.com/?feed=rss2&p=4166 0 W.O.D. Thursday 5/10/2012 http://crossfitstaugustine.com/?p=4154 http://crossfitstaugustine.com/?p=4154#comments Thu, 10 May 2012 09:05:23 +0000 CrossFit http://crossfitstaugustine.com/?p=4154 *BEACH WOD SATURDAY 9:30 am – OCEAN TRACE ROAD BEACH RAMP

*FRIENDS AND FAMILY ARE WELCOME:>)

5 RFT

400 Meter Run

AMRAP Front Squat (95/65)

*1 Minute Rest Btwn RDS

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