Friday the 19th of February, 2010

The Iron Curtain Chipper (Scaled) 10 Over Head Squat (95/65) 20 Squat Cleans (95/65) 30 Push Press/Push Jerk (95/65) 40 Pull-ups 50 Wall Ball shots (20/14 to 10', not above or below) 60 Double Unders 70 Sit-ups (Abmat, unanchored, chest touches thighs) 800 m Run Scale up to 115/75, replace OHS with squat snatch, pull ups c2b, start with 5 rope climbs.

Thursday the 18th of February, 2010

For reps: Max Handstand Push Ups 10 minutes Max Squats 5 minutes Max Pull Ups 2 minutes Max Push Ups 1 minute Score is total reps Of Interest: Luana's First Pull Ups

Wednesday the 17th of February, 2010

Power Clean 3-3-3-3-3 Rest as needed "86'ed" 8 Hang Power Cleans, 6 Front Squats 95/65 10 minutes, AMRAP Resting bar on the ground at any time means you must perform 4 sumo dead lift high pulls prior to continuing. Score is total rounds of 8 and 6.

Tuesday the 16th of February, 2010

"Murph" Run 1 mile 100 pull ups 200 push ups 300 squats Run 1 mile

Monday the 15th of February, 2010

"Jackie" Row 1000 meters, 50 thrusters 45 pounds, 30 pull ups Of Interest: Simplify Your Program, Amplify Your Results Armstrong Pull-up Program Sisu—The Mikko Salo Documentary from the CrossFit Journal

Sunday the 14th of February, 2010

Do a little dance, make a little love, get down tonight.

Saturday the 13th of February, 2010

Join us at CrossFit North Miami Beach for their Winter WOD Fitness Challenge at NMB! Test your mettle before the sectionals We will be meeting at the box at 10am to ride over. No classes otherwise.

Friday the 12th of February, 2010

Three rounds for time: 50 double unders, 50 anchored AbMat sit ups Rest as needed Max Overhead Squats 95/65 Of interest: There was a question this morning at the 7am class about who can post on the blog. We want EVERYBODY to post here. You don't have to log in to post. Just enter a name and e-mail address. Post whatever you like. Workout results, thoughts, recipes, jokes, refrences. Don't be shy. Jumpropes will be in next week for those that have been inquiring. Childhood Obesi...

Thursday the 11th of February, 2010

Back Squat 2-2-2-2-2-2-2-2-2-2 Rest 60 seconds between sets Rest as needed 5 rounds with a partner: Sprint 200 meters, Plank Hold While partner 1 runs, partner 2 holds plank. Each drop from plank equals a 5 burpee penalty. Burpees must be completed by both partners immediatly. Of Interest: Shane Hamman interview on Starting Strength

Wednesday the 10th of February, 2010

For time: "Crazy Larry" 100 burpees, 100 pull ups Of Interest: The ****ification of America GI Jane by Amundson of the CrossFit main site Flag Progressions Usain Bolt to run in US for first time since 2008 CrossFit Girls: Miami CrossFit CHALLENGE on Feb 13th at NMB!!!