WOD 7-31-10
Saturday, July 31, 2010 at 12:48PM 500m Row
10 Cleans 155lb
2 Chest 2 Bar Pullups
8 Cleans
4 c2b pullups
6 Cleans
6 c2b Pullups
4 cleans
8 c2b pullups
2 cleans
10 c2b pullups
500m Row
Class Times
Monday - Friday
9AM Classes will be held Monday, Tuesday, Thursday, Friday.
M-F 5:30pm, 6:30pm, 7:30pm
Saturday
8am, 9am
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Wanna give it a try?
Questions? Call: 904-755-8755 Or 904-742-2880 Email: BlackFinCrossFit@gmail.com
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What is crossfit? from Martin Altemark on Vimeo.
Saturday, July 31, 2010 at 12:48PM 500m Row
10 Cleans 155lb
2 Chest 2 Bar Pullups
8 Cleans
4 c2b pullups
6 Cleans
6 c2b Pullups
4 cleans
8 c2b pullups
2 cleans
10 c2b pullups
500m Row
Saturday, July 31, 2010 at 12:46PM Skill
Squat Snatch
3-3-2-2-1
WOD
9 min
Double Unders
Every min on the minute
2 Hang Squat Snatch 115lb
Thursday, July 29, 2010 at 2:11PM Team Fran
3 people per team
400 M Run
150 Thrusters 95lbs / 45lbs
400 M Run
150 Pull Ups
400 M Run
Wednesday, July 28, 2010 at 3:09PM Skill
Clean
75% of your Max
7 Reps
WOD
1 min work 30 sec rest
Burpees
KBS 54lb
Row for Calories
Ball Slams 20lb/12lb
SDHP 75lb/45lb
Pullups
Pushups