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MONDAY

3 Rounds for time:

20 Push Press - 95lbs

30 Squats

800 Meters Run

3-2-1 GO..........

SUNDAY

Closed.

Saturday CREW.....congratulation everyone...

SATURDAY

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds. The stations are:

Wall Ball Shots - 20lbs

Sumo Deadlift High Pull - 75lbs

Box Jumps - 24inch

Push Press - 75lbs

Row - Calories

Jennifer Salazar on sledge hammers!!!!

FRIDAY

For time:

21 / 15 / 9

Thrusters - 95lbs

Burpees

Saturday class warming up.

THURSDAY

"Cindy"

20 minutes AMRAP

5 Pull Ups

10 Push Ups

15 Squats

Freddy Monsalve Crossfit Miami at Wolf Ridge.

WEDNESDAY

"Michael"

3 Rounds for time:    

800 Meters Run                                                                          

50 Back Extensions                                                                   

50 Sit-Ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

First posted 15 July 2005

TUESDAY

3 Rounds for time:

200 Meters Run

30 Hang Power Clean

30 Knees to Elbow

Marcio, Serginho and Jaime

MONDAY

7 Rounds for time:

21 Kettlebell Snatch Right Arm

12 Burpees

21 Kettlebell Snatch Left Arm

12 Burpees

Professor Marcio Budweiser Freestyle commercial

SUNDAY

Closed.

Perfect Sledge Hammer Brian........

SATURDAY

"Grace"

30 Reps for time:

Clean & Jerk - 135lbs

7:00pm class!!!!

FRIDAY

5 Rounds for time:

200 Meters Run

15 Overhead Squats - 75lbs

8:30am class

THURSDAY

For time:

As a team complete:

2 Rounds

800 Meters Pushing a School Bus

Pietri family 2nd WOD at CrossFit Miami!!!!!!

WEDNESDAY

As partners complete:

3 Rounds

400 Meters Tire Walking Farmer

100 Sledge Hammer

2 Net Climb

Fabiana and Anne on net climbing.

TUESDAY

"Kelly"

5 Rounds for time:

400 Meters Run

30 Box Jumps

30 Wall Ball Shots

CrossFit Miami Party / Christopher, Marcio, Pavao, Sabirila and Marlom

MONDAY

12 Rounds for time:

10 Kettlebell Swings

10 Double Unders

South Beach CrossFit Carolina Garces.

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