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	<title>Sandbox Athletics</title>
	<link>http://sandboxathletics.com</link>
	<description>Amelia Island &#124; Powered by CrossFit</description>
	<lastBuildDate>Sat, 19 May 2012 01:29:38 +0000</lastBuildDate>
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	<item>
		<title>Paco&#8217;s Taco &#8211; Saturday</title>
		<description><![CDATA[Warm UP:

10 Med Ball Cleans (20/14)
10 Med Ball Figure 8′s
10 Box Jump – from squatting front squat position (20/14)
10 Ring Push Ups
7 Minutes


WOD: Paco’s Taco &#8211; borrowed from CF Zion &#8211; curtiousy of Kelly Lane visiting CFAI from Utah this weekend.    Compare times and share here with trash talk:  http://www.crossfitzion.com/?p=2093
For Time:
100 Double Unders
90 Ring [...]]]></description>
		<link>http://sandboxathletics.com/2012/05/19/pacos-taco-saturday/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Hoping it is Friday!</title>
		<description><![CDATA[
www.crossfitforhope.com
June 9th &#8211; CrossFit SouthSide &#8211; Road Trip!   For more info:  www.southeastfitness.com
Warm UP:

10 Med Ball Cleans (20/14)
10 Med Ball Figure 8′s
10 Box Jump – from squatting front squat position (20/14)
10 Ring Push Ups
7 Minutes


Hope Prep
Three rounds &#8211; 1st round = 5&#8242;s / 2nd round = 7&#8242;s / 3rd round ?
5  Burpees
5 &#8211; 75 pound [...]]]></description>
		<link>http://sandboxathletics.com/2012/05/18/hoping-it-is-friday/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Thurs -May 17</title>
		<description><![CDATA[www.memorialdaymurph.com
Please make plans to hang out with us on Memorial Day.   Here is the Plan:

When &#8211; Monday, 28th, 9am workout &#8211; 10a- Hoover Ball &#8211; 10:30 &#8211; ? (Picnic and hang out)
Any friend or family is welcome to come and workout on MDM day.     We are hoping you will invite as many [...]]]></description>
		<link>http://sandboxathletics.com/2012/05/17/thurs-may-17/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Wednesday 16th</title>
		<description><![CDATA[
Warm UP:

10 Med Ball Cleans (20/14)
10 Med Ball Figure 8′s
10 Box Jump – from squatting front squat position (20/14)
10 Ring Push Ups
7 Minutes

WOD:  Strength! (enough sissy stuff&#8230;)
Click here to view the embedded video.
Reverse Grip Bench Press &#8211; use a spotter!!!

10@50% &#8211; 8@60% &#8211; 5@ 70% &#8211; 5@70% &#8211; 5@70% &#8211; 5@70%

2 Power Clean + 3 [...]]]></description>
		<link>http://sandboxathletics.com/2012/05/16/wednesday-16th/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Tuesday -May 15th</title>
		<description><![CDATA[Warm UP:

10 Med Ball Cleans (20/14)
10 Med Ball Figure 8′s
10 Box Jump – from squatting front squat position (20/14)
10 Ring Push Ups
7 Minutes

Test:  How Many Burpee Pullups can you get in 2 minutes?
Click here to view the embedded video.
WOD:

800m Race Walk &#8211; yes&#8230;even if it is raining!!!
15 Wall Ball Tosses &#8211; Men = 14&#8242; [...]]]></description>
		<link>http://sandboxathletics.com/2012/05/14/tuesday-may-15th/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Monday &#8211; 14th</title>
		<description><![CDATA[Warm UP:

10 Med Ball Cleans (20/14)
10 Med Ball Figure 8&#8242;s
10 Box Jump &#8211; from squatting front squat position (20/14)
10 Ring Push Ups
7 Minutes

&#160;
Santa Came to CrossFit Amelia Island this weekend!
WOD:

50m Prowler Sled Push (180/90)
then&#8230;&#8221;x&#8221; Rds of:
5 Push Ups
10 Ab Mat Sit Ups
15 Air Squats

Level 1 = 5 Rds &#8211; Level 2 = 4 Rds &#8211; [...]]]></description>
		<link>http://sandboxathletics.com/2012/05/13/monday-14th/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
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	<item>
		<title>Saturday- 5.12.12</title>
		<description><![CDATA[
Warm-Up-
5 pull up
10 push up
15 air squat
4 rds
&#160;
Skill-
12 minutes to work on any weakness..
double unders, rope climb, muscle up, pullup, ghd, snatch, clean.. you get the idea.. pick your weakness, and get down!
&#160;
WOD-
EMOM- Increase 1 rep every minute..
Front Squat (155/105)
&#160;
Level 1- Rx weight
Level 2- scale weight between (125-155/75-105)
Level 3- any weight under Level 2
]]></description>
		<link>http://sandboxathletics.com/2012/05/11/saturday-5-12-12/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Friday- 5.11.12</title>
		<description><![CDATA[Click here to view the embedded video.
Warm-Up-
10 pvc pass thrus
10 pvc good mornings
10 pvc ohs
2 rds
then-
3 minute jump rope
&#160;
Rowing 2 Houston-
1000m row for time- (coach needs to see your official time)
if you have already rowed for this week, or if you did not sign up, then:
1 mile run
&#160;
WOD-
3 snatch (95/65)
6 SDHP (95/65)
9 box jump (24/20)
7 [...]]]></description>
		<link>http://sandboxathletics.com/2012/05/10/friday-5-11-12/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Thursday- 5.10.12</title>
		<description><![CDATA[
Warm- Up-
200m row
5 pull ups
10 abmats
10 superman
3 rds
&#160;
Skill- 
lots of double under achievement lately! Awesome work!  although we have been doing quite a bit of double unders lately, lets keep the momentum/work going..
double unders- 3 min- as many as possible
&#160;
WOD- Unbalanced Ladder
10- 9- 8- 7- 6- 5- 4- 3- 2- 1
1- 2- 3- 4- 5- [...]]]></description>
		<link>http://sandboxathletics.com/2012/05/10/thursday-5-10-12/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Wed- 5.9.12</title>
		<description><![CDATA[Laverne getting things started Tues morning!!
Warm- Up-
10 pvc pass thrus
10 pvc good mornings
10 squats
10 frankensteins
20 count high knees
20 count butt kickers
20 leg swings
3 rds
&#160;
WOD-
800m barbell carry (45/35)
600m run
400m med ball run (20/14)
200m backward run
100m sprint (hit the 50m mark and return to finish!)
for time-
&#160;
Level 1- RX
Level 2- Scale barbell weight to (35/25)/ or scale med [...]]]></description>
		<link>http://sandboxathletics.com/2012/05/08/wed-5-9-12/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
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