Monday 02-01-10


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WU
10 knees to elbows
10 Ankles to the Bar
10 Overhead Squats with 95 /115
4 rounds
WOD
1 min box jumps (24")
rest 30 secs
1 min deadlifts (135#)
rest 30 secs
1 min row for meters
3 rounds

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Crossfit Music. Rain or Shine.....Sweet Street Music.
Beasts from the EAST ....Family. Respect that !!!

CrossfitSS, Crossfit Amelia, CrossfitJAX, Crossfit Blackfin, Crossfit Nocatee, Fieldhouse Gym, CrossfitDaytona, Crossfitcrucible, CrossfitEast ...and more.

Saturday 01-30-10



WU
10 minutes of Fast legs JM
WOD
Swim, Run, or Row
1 minute effort
1 minute rest
2 minute effort
2 minute rest
4 minute effort
4 minute rest
8 minute effort

Friday 01-29-10


WOD
Josh
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
SSG Joshua Hager, United States Army,
Killed Thursday February 22, 2007
in Ar Ramadi, Iraq.

Earn your Scars....Respect theirs

Thursday 01-28-10

WU
AMRAP in 10 min of...
5 Pushaways
5 Toes to Bar
5 Box Jumps
WOD
Deadlift 10-20-5-10-20-5
225, 175, 255, 225,157,255



Burpee. Legit. Form and function.

01-27-10



Coming together is a beginning.
Keeping together is progress.
Working together is success

Henry Ford

Tuesday 01-26-10

WU
Row 4 rounds
1 min on 1 min off
WOD
5 Squat Cleans (155/ 105)
10 Push Ups
15 Dumbell Push Press
5 Rounds for time :

Monday 01-25-10

WU
10-PVC OHS
10-PVC Overhead Lunge
10-PVC -Push Jerk
Row 300 meters
3 rounds

WOD
For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups