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SATURDAY

"Tabata you gotta be kidding me"

4 consecutives tabatas:

Wall Ball Shots

Sumo Deadlift High Pull

Pull Ups

Squats

Jennifer teaching Mario a proper Sumo Deadlift High Pull.

FRIDAY

12 Rounds for time of:

10 Double Unders

10 Sit Ups

After a good WOD !!!!!!!!!!!!!!!!!!!!! Congratulations everyone!!!!!!!

THURSDAY

3 Rounds, 1 minute rest between rounds.

Max reps of:

Shoulder Press, Push Press and Push Jerk

Men's 95lbs / Women's 65lbs

Luis Eduardo getting ripped!!!!

WEDNESDAY

"Kelly"

5 Rounds for time of:

400 Meters Run

30 Wall Ball Shots

30 Box Jumps

Cecilia and Luis on tire jumps !!!

TUESDAY

"Clean and Jerk/Cindy Combo"

For Time:

10 Clean & Jerks, 1 Round of Cindy

9 Clean & Jerks, 1 Round of Cindy

8 Clean & Jerks, 1 Round of Cindy

7 Clean & Jerks, 1 Round of Cindy

...

2 Clean & Jerks, 1 Round of Cindy

1 Clean & Jerk, 1 Round of Cindy

Men: 135#

Women: 95#

(Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats)

Felix on deadlift.........

MONDAY

5 Rounds for time of:

20 KB Snatch - Each Arm

100 Meters Walking Lunges

Marcio - FIGHT GONE BAD with snorkel !!!!!!!!!!!!

SUNDAY

Thank you everyone for one more awesome week and weekend.....

Saturday class.....you guys ROCK !!!!! 5 rounds for FIGHT GONE BAD!!!!

SATURDAY

Fight Gone Bad!!!

5 minutes per round, 1 minute in each station and 1 minute break between rounds.

Wall Ball Shots - 20lbs Ball

Sumo Deadlift High Pull - 75lbs

Box Jump - 24" inch

Push Press - 75lbs

Row - Calories ( count calories )

MMA Fighter - Wanderley Silva training with Snorkel.

FRIDAY

3 Rounds for time:

40 Back Extensions

30 Knees to Elbow

20 KB Swings

Junior walking with sand bag.

THURSDAY

As partner complete for time:

3000 Meters Row

150 Burpees

Salsicha get energy for everyone from CF Miami Spring Games

WEDNESDAY

For time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of

Men 135lbs / Women 95lbs

Deadlift

Hang Power Clean

Push Jerk

8:00pm Class Rock !!!!!!! Congratulations everyone. WOD with rain was a complete awesome!!!!

TUESDAY

8 Rounds for time of:

10 Tire Flip

15 Double Unders

Girls from CF Miami Spring Games.

MONDAY

20 Minutes AMRAP

10 Dumbbell Chest Press

20 Squats

30 Sit Ups

Chest Press!!!!!!!!!!!!

SUNDAY

Thank you Jen Salazar to hold a 1 on 1 class on Saturday, class was great!!!!

Also thank's Silveirinha for awesome classes on Saturday, this week a really good and next will be the same.

Thank you everyone!!!!!!!!!!

10am Crew Rock!!!!

SATURDAY

100 Meters Walking Lunges between rounds:

21 / 18 / 15 / 12 / 9 / 6 / 3

Pull Ups

Push Ups

Obs: Start 21 Pull ups - Push Ups then 100 Meters Walking Lunges, 18 Pull ups - Push Ups then 100 Meters Walking Lunges / 15 Pull ups - Push Ups then 100 Meters Walking Lunges.....................................

Fabiola and Andreina getting together for nice WOD

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The 2010  CrossFit Games

"CrossFit has changed my life style for the better, I'm very pleased with the results" - Andres Aleman