Posts made in February, 2012

CrossFit South Miami W.O.D….March 1, 2012

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

Core Work:

AMRAP 10 Min:

Strict Toes to Bar/Rings

Turkish Get-Ups

“The Inlaw Way”

3 Rounds

20 Front Squats

15 Push Press

10 Overhead Squats

Rx 115/75

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Attention Members:

Eastside at I Am CrossFit is now open to ALL MEMBERS (see picture). Eastside is a fully equipped box to perform your own SWOD or catch up on a WOD that you missed or want to try out. We have racks, rings, ropes, prowler, pull-ups bars, GHD, etc and much more to come. The hours are M-T-W-TH-F 6:30Am to 1Pm and 4Pm to 9Pm except for Friday which closes at 8Pm. Any active member of any of the 5 boxes are welcomed to come by and WOD.

But wait there’s more….

Yoga sessions are being expanded…Starting Next Week

Mon-Wed-Fri at CrossFit South Miami 6:30Am to 7:30Am (Restorative)

Tues- Thurs- at IACF 5:15Pm-6:30Pm (Restorative) & 6:35Pm-7:50Pm (Power)

Saturday- at CFG 7:30Am to 8:30Am

All Yoga sessions are free to members and are $15 fee for non-members. Feel free to bring a guest.

CrossFit South Miami W.O.D….February 29, 2012

Posted by Webby in Daily W.O.D. | 3 comments

Skill Work

Broad Jumps

“24 TE Delay”

5 Rounds

5 Muscle Snatch (Heavy as possible)

5 Box Jumps (High as possible)

20 Burpees (Fast as possible)

Rest as needed (60sec-2Min)

Attention Members:

Eastside at I Am CrossFit is now open to ALL MEMBERS (see picture). Eastside is a fully equipped box to perform your own SWOD or catch up on a WOD that you missed or want to try out. We have racks, rings, ropes, prowler, pull-ups bars, GHD, etc and much more to come. The hours are M-T-W-TH-F 6:30Am to 1Pm and 4Pm to 9Pm except for Friday which closes at 8Pm. Any active member of any of the 5 boxes are welcomed to come by and WOD.

But wait there’s more….

Yoga sessions are being expanded…

Mon-Wed-Fri at CrossFit South Miami 6:30Am to 7:30Am (Restorative)

Tues- Thurs- at IACF 5:15Pm-6:30Pm (Restorative) & 6:35Pm-7:50Pm (Power)

Saturday- at CFG 7:30Am to 8:30Am

All Yoga sessions are free to members and are $15 fee for non-members. Feel free to bring a guest.

CrossFit South Miami W.O.D….February 28, 2012

Posted by Webby in Daily W.O.D. | 3 comments

Oly Work

Clean and Jerk 5×1

“Helen”

400M Run

21 KB Swings 55/35

12 Pull Ups

3 Rounds

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CrossFit South Miami W.O.D….February 27, 2012

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

Core WOD

100 Anchored Weighted Sit-Ups

“Boom”

4 Rounds

2 Hang Power Cleans

1 Power Clean

2 Front Squats

2 Push Jerks

Sprint 250M or Row Max 30 Seconds

RTG 225/155

Rx 155/105

Finisher- 4 rounds

30 Second Dumbbell Push Press

30 Seconds Overhead Hold

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CrossFit South Miami W.O.D….February 25, 2012

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

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

“Daniel”

50 Pull-Ups

400M Run

21 Thrusters 95/65

800M Run

21 Thrusters 95/65

400M Run

50 Pull-Ups

Yoga at CFG this Saturday at 7:30Am. CrossFit Games Open 12.1 WOD at CrossFit Coconut Grove at 12Pm Saturday. Open Box is Sunday from 11Am to 1Pm at CrossFit Coconut Grove.