Posts made in June, 2011

CrossFit South Miami W.O.D….July 1, 2011

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“FireWorks”

Buy In:

20 Burpees

then

3 Rounds of:

500M Row

20 Power Cleans M115 W75

20 Front Squats M115 W75

then

Buy Out

20 Burpees

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Attention Members: Free YOGA!!!!! @ CrossFit Coral Gables Saturday at 7:30 AM until 8:30 AM… Want more?? Sunday at CrossFit Vida Brickell @ 9AM and at 11AM… It’s free to members so what are you waiting for?
4th of July Schedule: Saturday Regular Schedule. Monday all the boxes are closed. Regular Schedule resumes Tuesday July 5.
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CrossFit South Miami W.O.D….June 30, 2011

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“Til Death Do Us Part”

Endurance

Death by 10 Meters

Metcon

10-9-8…3-2-1

Bench Press M185 W115

Lunges

Australian Pull-Ups

Core WOD

 

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CrossFit South Miami W.O.D….June 29, 2011

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“WODAMANIA”

Day 3

Deadlift M315 W225

5Min AMRAP

Rest 1 Minute

10 Box Jumps

10 Ring Dips

5Min AMRAP

Rest 1 Minute

3 Hang Cleans M35 W20

6 BF Sit-Ups

9 KB Swings M55 W35

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Listen to Summer Crush Games Podcast

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CrossFit South Miami W.O.D….June 28,2011

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BEACH WOD!!

When: July 16

Where: 34th Street, Miami Beach

WOD: Partner WOD’s. Go to Home Depot and buy two buckets.

Time: 10 AM

Incentive: Team with best decorated bucket will get 1 Free Month!

“WODAMANIA”

Day 2

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CrossFit South Miami W.O.D….June 27, 2011

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“Wodamania”

3-Day Series

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