cross fit miami's tag archives

Thursday the 23rd of February, 2012

Workout 12.1 Complete as many reps as possible in 7 minutes of: Burpees This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed. SCORES
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Wednesday the 22nd of February, 2012

Press 5-3-1+ (75-85-95%) Rest as needed 21-15-9 Overhead Squat (115/83) Ring dips (10 minute cap) SCORES Rest as needed Accumulate as much time as possible in 5 minutes of Floor L-sits Open Competitors: 30 minute Mobility
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Tuesday the 21st of February, 2012

For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees SCORES Open Participants: NO WOD! 30 minutes Skill & weakness work 4 rounds, Row 30 seconds on, 30 seconds off at 90% of best 500 meter pace. 20 minutes stretch/mobility.
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Monday the 20th of February, 2012

Front Squat 5-3-1+ (75-85-95%) Romanian Deadlift 7-7-7 Rest as needed 1 round every minute for 10 minutes 5 Front squat (165/103) 1 Thruster SCORES Rest 3 minutes 30 Floor wipers (135/95) Skill of the week: Rope climb Challenge of the Week: 100 Airdyne or Concept 2 calories for time
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Sunday the 19th of February, 2012

Bench Press 3-3-3+ (70-80-90%) Rest as needed Coaches Choice!
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Saturday the 18th of February, 2012

9am 305 Workout 11am WOD-Coaches Choice!
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Thursday the 16th of February, 2012

“WTF?” Row 1000 meters 15 muscle ups 5 rope climbs Run 1000 meters 10 muscle ups 5 rope climbs 200 double unders 5 muscle ups 5 rope climbs If you cannot do muscle ups, 1 pull up & 1 ring dip per muscle up. If you cannot climb rope, sub with 3 floor rope climbs per rep. If you cannot do double unders, substitute with 50 burpees. SCORES Last completed 8.4.11
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Wednesday the 15th of February, 2012

Press 3-3-3+ (70-80-90%)   Rest as needed Tabata Push Press 95/63 Rest 2 minutes Tabata Push Ups Rest 2 minutes Accumulate 90 seconds in L Sit SCORES
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Tuesday the 14th of February, 2012

Hang Power Clean 2-2-2-2-2 Every minute on the minute for 5 minutes. Rest as needed For reps: 3 minutes max double unders 2 minutes max toes to bar 1 minute max burpees SCORES
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Monday the 13th of February, 2012

Front Squat 3-3-3+ (70-80-90%) Romanian Deadlift 6-6-6 Rest as needed 3 rounds for reps 1 minute max reps thrusters 95/63 1 minute max reps chest to bar pull ups 1 minute rest After final rest minute, 100 butterfly sit ups for time SCORES PICTURES FROM SUNDAY - courtesy of Carole Hansen Skill of the week: Double Unders Challenge of the Week: Max unbroken double unders
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