Posts made in November, 2011

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

Posted by Webby in Daily W.O.D. | 7 comments

“They Just Wallpaper”

aka Task Priority Fight Gone Bad

3 Rounds. Rest 1 Minute between Rounds

Choose 1 Rep Scheme

17/20/25/27/30 Reps

Wall Ball

SDHP

Box Jumps

Push Press

Row for Calories

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

Posted by Webby in Daily W.O.D. | 9 comments

“Squeaky Clean”

Snatch and Accessory Practice

2-2-2-2-2-2

1-1-1-1-1-1

then

10 Rounds

15 Deadlifts M135 W95

15 PushUps

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

Posted by Webby in Daily W.O.D. | 8 comments

“Anger Management”

6 Rounds

10 Back Squats

50M Bear Crawl

1 Rope Climb

5 Wall Climbs

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RTG: L-Sit Rope Climbs M155 W105

Rx: Regular Rope Climb M135 W95

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

Posted by Webby in Daily W.O.D. | 7 comments

“HYFR”

3 Rounds of: 2 Rounds, 2 Min Rest

2 Clean Complex

250M Run

15 Pull Ups

250M Run

RTG M175 W115 & Chest to Bar Pull Ups

Rx M135 W95 Regular Pull Ups

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Clean Complex:

1 Power Clean

2 Hang Power Clean

1 Hang Squat Clean.

CrossFit South Miami W.O.D….November 26, 2011

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

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor