CrossFit Vida Brickell

CrossFit Vida Brickell W.O.D….May 19, 2012

Webby — Sat, 19 May 2012 02:00:24 +0000

Free Class at all Locations at 9Am. Come check us out.

Crossfit Kids Grand Opening at Crossfit South Miami on Saturday, May 19th, 2012 from 9:00AM – 12:00PM. Come out and see what the future of Crossfit is all about. For more information please feel free to contact us at 305-663-9477 or Diana@CrossFitSouthMiami.net

Crossfit South Miami
6985 SW 81 Street, South Miami, FL 331431

Sign up for CrossFit For Hope Today

“Saturday Gone Bad”

10 Rounds

10 Deadlifts 135/95

15 Push Ups

My time 6:45

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CrossFit Vida Brickell W.O.D….May 18, 2012

Webby — Fri, 18 May 2012 02:00:42 +0000

Crossfit South Miami
6985 SW 81 Street, South Miami, FL 331431

Sign up for CrossFit For Hope Today

“Mjollnir”

15-12-9

1 Arm Thrusters Right Rx 35/20 DB’s RTG 24Kg/16Kg

1 Arm Thruster Left

Ring Dips

Box Jump 30/24

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CrossFit Vida Brickell W.O.D….May 17, 2012

Webby — Thu, 17 May 2012 02:00:03 +0000

Crossfit South Miami
6985 SW 81 Street, South Miami, FL 331431

Oly Work- Hang Squat Snatch 5×1

“Fenris”

5 Rounds

5 C2B Pullups (RTG-Deadhang C2B-No Kip)

10 Burpees

Suicide Sprint Ladder 10-20-30 Yards

90 Second Rest Between Rounds

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CrossFit Vida Brickell W.O.D….May 16, 2012

Webby — Wed, 16 May 2012 02:00:51 +0000

Crossfit South Miami
6985 SW 81 Street, South Miami, FL 331431

Skill Work- Double Unders

“Freyja”

40-30-20

Plate Lunges 45/25

Double Unders

Russian KB Swings 24kg/16kg

50M Bear Crawl

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CrossFit Vida Brickell W.O.D….May 15, 2012

Webby — Tue, 15 May 2012 02:00:48 +0000

“CrossFit Hope”

This year, all of our boxes will be participating in this on day WOD to benefit the St. Jude Research Hospital. The WOD will performed on June 9th. Please login at Hope.CrossFit.Com and register under I Am CrossFit in order to participate. All members, from all 5 boxes should register under IACF. We are also rewarding the top 3 donators/collectors with 3 Free months of CrossFit. Sign up today. It’s for a great cause.

Core WOD

then

“Loki”

Partner Competition WOD

12MIN AMRAP

800M Run Buy in

Power Snatches Rx 95/65 RTG 135/95

Burpees

1Mile Buy Out for Loser

CrossFit Vida Brickell W.O.D….May 14, 2012

Webby — Mon, 14 May 2012 02:00:20 +0000

Strength WOD

Front Squats 1×15 3×2 3×1

then

“Valhalla”

4 Rounds

5 Sumo Deadlifts RTG 315/205 RX 225/155

10 Toes to Bar

15 2 for 1 Wallballs 20/14

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CrossFit Vida Brickell W.O.D….May 12, 2012

Webby — Sat, 12 May 2012 02:00:02 +0000

Free Class at 9Am at all locations.

“Interval Helen”

3 Rounds

400M Run

1 Min Rest

21 KB Swings 55/35

30 Seconds Rest

12 Pull Ups

1Min Rest

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CrossFIt Vida Brickell W.O.D….May 11, 2012

Webby — Fri, 11 May 2012 02:00:39 +0000

Oly WOD

Hang Squat Clean & Jerk

Team WOD 6

Teams of 2

20 Muscle Ups while partner holds 225/135 Bar

60 Wall Balls 20/14 while partner holds chin over bar

100′ Buddy Carry

40 Box Jumps Alternate 24″

100′ Buddy Carry

2 Muscle Ups

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CrossFit Vida Brickell W.O.D….May 10, 2012

Webby — Thu, 10 May 2012 02:00:05 +0000

Core WOD

then

Regional WOD 5: Snatch Ladder

Finisher

5 Rounds

100M Run

10 Burpees

10 KB Swings 55/35

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CrossFit Vida Brickell W.O.D….May 9, 2012

Webby — Wed, 09 May 2012 02:00:23 +0000

Skill Work:

Kettle Bell Snatches

then

Individual WOD 4

50 Back Squats 135/95

40 Pull Ups

30 Shoulder to Overhead 135/95

50 Front Squats 85/65

40 Pull Ups

30 Shoulder to Overhead 85/65

50 Overhead Squats 65/45

40 Pull Ups

30 Shoulder to Overhead 65/45

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Anna Tunnicliffe (pictured) from CrossFit Gables. Yes you WOD with an Olympic Gold Medalist. Read Article