CrossFit South Miami http://www.crossfitsouthmiami.net Crossfit in South Miami | Dadeland Area Wed, 19 Jun 2013 02:00:57 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 CrossFit South Miami W.O.D….June 19, 2013 http://www.crossfitsouthmiami.net/?p=1814 http://www.crossfitsouthmiami.net/?p=1814#comments Wed, 19 Jun 2013 02:00:57 +0000 Webby http://www.crossfitsouthmiami.net/?p=1814 SKILL
Pull-ups
Elite: Butterfly/Butterfly C2B/1-arm Pullups
Advanced: Consecutive Kipping/Chest to Bar
Beginner: C-Swings/Kipping

WOD

“Seven Hills”

AMRAP 15Min
7x Thrusters 115/75
1x Rope Climb (Scale: 7x Pullups/Jumping Pullups)
7x Box Jumps 24/20
1x Rope Climb
7x Ring Dips (Scale: 7x Bottom Out Pushups)
1x Rope Climb

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]]> http://www.crossfitsouthmiami.net/?feed=rss2&p=1814 0 CrossFit South Miami W.O.D….June 18, 2013 http://www.crossfitsouthmiami.net/?p=1812 http://www.crossfitsouthmiami.net/?p=1812#comments Tue, 18 Jun 2013 02:00:08 +0000 Webby http://www.crossfitsouthmiami.net/?p=1812 STRENGTH
Power Snatches
Elite: Power Snatch 1RM
Advanced: Power Snatch 2RM
Beginner: Power Snatch 5×2

WOD

“Dead Behind the Eyes”

50x Wall Balls
50x Squat Thrusts (push upless Burpee) (RTG: Burpees)
10x 10m Shuttle (down, back = 1)
2 min rest
30x Wall Balls
30x Squat Thrusts
10x 10m Shuttle
2 min rest
10x Wall Balls
10x Squat Thrusts
10x 10m Shuttles

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]]> http://www.crossfitsouthmiami.net/?feed=rss2&p=1812 0 CrossFit South Miami W.O.D….June 17, 2013 http://www.crossfitsouthmiami.net/?p=1810 http://www.crossfitsouthmiami.net/?p=1810#comments Mon, 17 Jun 2013 02:00:45 +0000 Webby http://www.crossfitsouthmiami.net/?p=1810 “This is the Six”

FITNESS

15 minute amrap

6x Hang Squat Clean 135/95

6x Pullups

6x HSPU

 

PERFORMANCE

4 Rounds

3 MIN AMRAP

2x Squat Clean 205/135

2x Muscle-Ups (Ring/Bar)

2x Wall Walks

1 MIN REST

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]]> http://www.crossfitsouthmiami.net/?feed=rss2&p=1810 0 CrossFit South Miami W.O.D….June 15, 2013 http://www.crossfitsouthmiami.net/?p=1808 http://www.crossfitsouthmiami.net/?p=1808#comments Sat, 15 Jun 2013 02:00:56 +0000 Webby http://www.crossfitsouthmiami.net/?p=1808

Free Class at 9Am at all locations

 

Partner WOD

1000 Meter Run (together)

50m Walking Lunges (together)

50 Partner Hop Burpees

75 Thrusters 75/45

1000 Meter Run (together)

100 HRPush-ups

100 Goblet Squats RX 55/35 RTG 70/55

1000 Meter Run (together)

200 Sit Ups

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]]> http://www.crossfitsouthmiami.net/?feed=rss2&p=1808 0 CrossFit South Miami W.O.D….June 14, 2013 http://www.crossfitsouthmiami.net/?p=1806 http://www.crossfitsouthmiami.net/?p=1806#comments Fri, 14 Jun 2013 02:00:55 +0000 Webby http://www.crossfitsouthmiami.net/?p=1806 “Boats and (Wall) Balls”

21-15-9-15-21

Wall Balls

Box Jumps

KB Swings 55/35 RTG 70/55

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]]> http://www.crossfitsouthmiami.net/?feed=rss2&p=1806 0 CrossFit South Miami W.O.D….June 13, 2013 http://www.crossfitsouthmiami.net/?p=1803 http://www.crossfitsouthmiami.net/?p=1803#comments Thu, 13 Jun 2013 02:00:32 +0000 Webby http://www.crossfitsouthmiami.net/?p=1803 Strength: HBBS

Elite: 5-3-3-2-2-1-1

Advanced: 3 X 5

Beginners: 3 X 10 Technique (Heavy as possible)

Superset: 5 to 10 Barbell Jump Squats 45/30 Empty Bar

“Get off the stage!”

Fitness


15 minute AMRAP

10 Push Press 75/45

10 med ball sit-ups

20 Double Unders

Performance


5 Rounds

10 Push Press RX 95/65 RTG 135/95

50 DU’s

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]]> http://www.crossfitsouthmiami.net/?feed=rss2&p=1803 0 CrossFit South Miami W.O.D….June 12, 2013 http://www.crossfitsouthmiami.net/?p=1801 http://www.crossfitsouthmiami.net/?p=1801#comments Wed, 12 Jun 2013 02:00:23 +0000 Webby http://www.crossfitsouthmiami.net/?p=1801 “Beach Balls and Inflatable Monkeys”

Partner WOD!
5 rounds

6 Power Cleans Between partners

10 Push-ups each (partner holds plank)

RTG: Ring Dips each (partner holds ring L sit)

20 Jumping Lunges at same time (1, 2, 3, etc.)

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]]> http://www.crossfitsouthmiami.net/?feed=rss2&p=1801 0 CrossFit South Miami W.O.D….June 11, 2013 http://www.crossfitsouthmiami.net/?p=1799 http://www.crossfitsouthmiami.net/?p=1799#comments Tue, 11 Jun 2013 02:00:23 +0000 Webby http://www.crossfitsouthmiami.net/?p=1799 Skill: Toes 2 Bar

WOD:

“The Big 3”

Teams of 3

3 Rounds

3 minutes at each station

1 minute rest between rounds

Max Front Squats 135/95

Max Toes 2 Bar

Max Man on Fire Burpees

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]]> http://www.crossfitsouthmiami.net/?feed=rss2&p=1799 0 CrossFit South Miami W.O.D….June 10, 2013 http://www.crossfitsouthmiami.net/?p=1797 http://www.crossfitsouthmiami.net/?p=1797#comments Mon, 10 Jun 2013 02:00:37 +0000 Webby http://www.crossfitsouthmiami.net/?p=1797 “Strawberry Banana”

WOD:

800m Run

21 Deadlifts 225/155

21 Pull Ups

500m Meter Run

15 Deadlifts

15 Pull-Ups

200m Meter Run

9 Deadlifts

9 Pull-Ups

100m Run

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]]> http://www.crossfitsouthmiami.net/?feed=rss2&p=1797 1 CrossFit South Miami W.O.D….June 8, 2013 http://www.crossfitsouthmiami.net/?p=1795 http://www.crossfitsouthmiami.net/?p=1795#comments Sat, 08 Jun 2013 02:00:38 +0000 Webby http://www.crossfitsouthmiami.net/?p=1795 Free Class at 9am at all locations.

Member WOD

“DT”

5 rounds
155/105lbs
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

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]]> http://www.crossfitsouthmiami.net/?feed=rss2&p=1795 0