Posts made in August, 2011

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

Posted by Webby in Daily W.O.D. | 1 comment

“Back on Fire”

5 Rounds

5 Deadlifts M405 W225

15 Toes to Bar

Post time to comments.

CrossFit South Miami W.O.D….August 31, 2011

Posted by Webby in Daily W.O.D. | 0 comments

“Random Complex”

First Minute Perform

3 Bent Over Rows

3 SDHP

3 Front Squats

3 Presses

3 Back Squats

M115 W75

Second Minute Perform

20 Double Unders

then back to barbell movements, followed by double unders…for 20 Minutes

CrossFit South Miami W.O.D….August 30, 2011

Posted by Webby in Daily W.O.D. | 0 comments

” Spider Man”

Partner WOD

Buy in

30 Wall Walks

then

5 Rounds

20 Power Cleans M185 W115

20 Bar Hop Burpees

Post time to comments

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

Posted by Webby in Daily W.O.D. | 4 comments

First off, thank you to all those who volunteered at the Summer Crush Games and helped make it the best CrossFit Competition outside of the CrossFit Games. The amount of positive feedback received was amazing!!! Thank you to all of those who came out in support of your athletes and trainers… Also a huge congratulations to all of our athletes and trainers who competed yesterday. There were some amazing performances out there, Rob Silver locked out 4th place in the Men’s Rx division, Juan Rojas took 3rd place in the men’s scaled division, Team Vida continued dominating taking 2nd place in the team division and Team IACF taking home 1st place in the team division, just to mention a few (i’ll post the final results later on). We are all lucky to train with and be trained by the best the CrossFit Community has to offer. If you see anyone who competed in the Summer Crush Games this week at the box, make sure you congratulate them for putting on an amazing performance. Hope to see everyone out there next year… next up Civil War time….

Read More

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

Posted by Webby in Daily W.O.D. | 0 comments

“DT”

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

5 Rounds

12 Deadlifts

9 Hang Power Cleans

6 Push Press

M155 W95

For the leaderboard. Go hard!

Free CrossFit workout at all boxes at 9:00Am. Yoga at CrossFit Gables at 7:30 and Summer Crush Games all day Sunday.