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Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
These four rocked this brutal workout during the 6am class
Rest Day!
FYI - Kimberly and Mike are headed to Amelia Island (near Jacksonville) to attend Mark Rippetoe's 'CrossFit Basic Barbell' certification seminar during the weekend of the 14th and 15th of November. If any of you are interested in joining us, we'd be glad to have you along! For details on the seminar click here: http://www.regonline.com/FloridaBBNovember2008
We'll be leaving Friday after the AM class and returning Sunday night. If you are interested in going, email us at info@crossfitemeraldcoast.com and we'll line it up!
Legendary strength training coach Mark Rippetoe
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Compare to 080913
Kimberly kicking up into a handstand
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 080521 or if Cindy was your first WOD ever!
Afternoon Class: We are having a 4pm class today!!
Tonight: A group of us from CFEC are getting together for wine tasting at Chan's Wine World in Destin this evening. The tasting goes from 5 'till 7pm. Be sure to get there early as they won't pour after 7:00 sharp! If you do arrive late, no worries: you can still get a glass of the good stuff from the bar which will be open after the tasting closes. We'll see you there!!
Dan, Kurt, Chris M, and Mike having a 'taste' of Chicha, Aguas Calientes, Peru
Snatch
1-1-1-1-1-1-1 reps
Post loads to comments.
This is a very challenging workout today. The snatch is the worlds fastest lift! The snatch demands immense strength, power, speed, flexibility, balance and more. This is much a mental exercise as physical!
We are having a 4pm class tomorrow afternoon! If any of you want a 5pm too, let us know by this afternoon: info@crossfitemeraldcoast.com
Medea and Jacque working on their split cleans
For time:
run 1600m
9 push press, 115#/80# (men/women)
run 800m
15 push press, 115#/80# (men/women)
run 400m
21 push press, 115#/80# (men/women)
Post time to comments
A big congratulations to CFEC athletes Chris M. and Jacque for competing and excelling in last weekend's 'Crab Trap Triathlon' in Destin!
An even Bigger Congratulations to Bridget who went home with first place in her age division! Awesome!
Bridget exiting the water during last weekend's tri
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
Compare to 080711
We just had our 6 month anniversary at CFEC. Now that all the celebrating is over, we want to know how we can improve our training and your fitness. Please email any comments, suggestions, praises, and gripes to info@crossfitemeraldcoast.com. Let us know your thoughts so we can keep our Fitness Revolution going!!
Wendy and Ali working a set of intense deadlifts last Friday
Deadlift
3-3-3-3-3 reps
Post loads to comments!
Aahhh, finally, another 'relaxing' strength day after last week's 6 days of tough met-cons! Enjoy it and lets see some PRs today!
Ali, Medea, Kristy, and Chris striding out a 400m run
Rest Day!
We'll be having our regularly scheduled classes tomorrow, October 13, so come on in!
Chris and Kristy during the Turkey Creek WOD yesterday
