warm up
400m run
4 burpees/4 sit ups/4 air squats
400m run
3 " / 3 " / 3 "
400m run
2 " / 2 " / 2 "
400m run
4 burpees/4 sit ups/4 air squats
400m run
3 " / 3 " / 3 "
400m run
2 " / 2 " / 2 "
workout
4 station circuit
each station is an amrap in 4mins
1min rest/transition between stations
stations consist of:
20m shuttle run x2
10 db push press
10 box jumps
10 push ups
10 calories on rower
20 abmat sit ups
10 pull ups
10 ball slams
total completed rounds for score
4 station circuit
each station is an amrap in 4mins
1min rest/transition between stations
stations consist of:
20m shuttle run x2
10 db push press
10 box jumps
10 push ups
10 calories on rower
20 abmat sit ups
10 pull ups
10 ball slams
total completed rounds for score
a wonderful day for wonderful people to do wonderful things. thanks to justin, linz, leo and the cf southside crew for hosting a great opening bash.
ReplyDeleteawesome job to all the new people who came out for their first introduction to what crossfit is all about...COMMUNITY.
crossfit daytona...always a pleasure to share life with you guys and your crew.
and last but not least, a big thank you to coach tj cooper for making this all happen to begin with and planting the crossfit seed here in jacksonville.
Thanks for cpmpnh out guys...reminded me of the first time I hit a Beach WOD with you guys and we grabbed tacos afterwards, LOL.
ReplyDeletePS...how does a brotha get some photos??
was an amazing time! i wish we had more of it. love the community, love you guys.
ReplyDeleteSo fun. I love you freaks. XOXOX
ReplyDeleteAll the pics I took I threw up in one of our galleries. If you want the originals emailed let me know. If anyone has the group shot with me in it please send it my way :)
rh/mk - you guys rock. we brought our cam, but in true russ fashion, i forgot the memory card. you'll have to harass tj to get the super duper group shot!
ReplyDeleteIt seems like it was an amazing event. Can't wait to make it over one of these days! That's what I call a community.
ReplyDeleteAnyways, another nice way to spend the morning.
Rounds:
Susi: 18 mod.
Rolf: 17 rx This guy is really luvin the Koolaid!
Simon: 16 rx
Rob: 27 rx
maria / 115
ReplyDeleteI forgot to post my results from clean/jerks the other day.
I'm not sure I did this right...I scaled it, but am wondering if I should have tried more weight since it didn't seem as challenging as I had thought it should.
5:50 / 50 reps / 65#
maria -
ReplyDeleteby the sounds of it and your output, you probably could have done the prescribed 5000# or increased the load to 75-95# for 3000#. but thats the beauty of what we do...there's always a next time and the fact that we can tweak things here and there and use our bodies as a science project is priceless.
crossfit daytona did precisely this. they did this workout twice that day with different loads to experience the differences in load/time/post-workout recovery.
Thnx for the feedback.
ReplyDeleteInteresting you mentioned daytona doing this twice...I thought of redoing later in the afternoon with different load, but honestly wasn't sure how smart that would be. Now I know.