Welcome to CrossFit Miami

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

20 x Pull-Ups
20 x Push-Ups
20 x Knees-to-Elbows
10 x Curls
10 x Shoulder Fly
20 x Dips
50 x Sit-Ups

Run 800 meters
21 x Shoulder Press - 95lb
Run 800 meters
21 x Push Press - 95lb
Run 800 meters
21 x Push Jerk - 95lb

1 "Full Court" Suicide (5 cones will be set up as markers...run from the 1st to the 2nd, touch the ground and go back to cone 1, run from the 1st to the 3rd, touch the ground and go back to cone 1, run from the 1st to the 4th, touch the ground and go back to cone 1, run the full length, touch the ground and go back to cone 1)

Note: For every round add 1 more rep for each movement, for example, round 15 you will be doing 15 burpees, 15 thursters, and 15 pull-ups.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Marcio, Diego, Havana, Pit, Magrao, Pavao, Jedd, Colombia, Jamaica and Steve.

I want to thank every single one of you for all the support. You guys are just amazing and the wall post keeps growing every day.

Jason is helping us to get better at the Overhead Squats. Warming up with some light weights so that shoulders can get activated.

Silveirao member 0002 at CrossFit Miami, he is 53 years old and is in peak physical condition which proves crossfit is for everyone.

( if you can not perform DU you must do 3 times the regular jump ropes. Which is equal to 63 reps )

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

Oscar trying recuperate to keep on going for overhead walking lunges at the CF Miami Spring Games 2010. Congratulations Oscar you did a awesome job at the event!!!!

We would like to thanks Paula for all the efforts at the CF Miami Games 2010.

Yesterday at Oleta River Park we had too much fun. Thank you everyone for coming over and making our day so good.

Thank you Alex Barrera for putting together this nice video from ours GAMES.

Silveira and Silveirinha helping Salsicha at the last WOD for the CF Miami Spring Games

Guys I complete forgot yesterday the most important piece of the GAMES. The photographer !!!!!!!!!!

Thank you ALEX BARRERA for getting all the important moments yesterday.

Thank you everyone for the support and participation. CrossFit Miami Games are getting better because of you guys.

Without everyone's help today this event was not going to happen....We are really proud to have all of you as CrossFitters.

Andreina and Family, Ceci, Pavao, Danilo, Magrao, Serginho, Larissa, Silveirinha, Luis and Jen to help put this event together !!!!

Eddy Leal and Bendito for helping us with BUDWEISER / BUD LIGHT your family is just amazing !!!!!!!!

CLAUDIA DE SOUZA and FAMILY for having the trophy's idea and also for bring us an amazing CROSSFIT MIAMI CAKE !!!!!

Ruben, Jose, Philip, Silveirinha, Brian, Drew, Rocio, Megan, Iani, Maria and Paula

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:

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Thank you very much Andreina, Cecilia, Kosseth and Luis for the awesome Arepas !!!

SATURDAY APRIL 3RD WE HAVE MEETING WITH EVERYONE TO TALK ABOUT OURS SPRING GAMES.

Andres (professional wrestler) and Chris (Miami-Dade Fire Rescue) working together.

One partner will hold on plank position until the other partner finish he/her round.

Saturday one of the WOD's 3 Rounds of: 50 meters overhead walking lunges and 10 double unders.

Congratulations and we appreciate everyone that come over on Saturday WOD. Was completely amazing.

Special thanks for "Contra-Mestre Ze com Fome" from boston ho will teach capoeira classes until Friday at our gym!!!

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Andreina on wall ball!!!! getting lot better in just 2 weeks!!! congratulations.....

4 Consecutive tabatas. 8 sets of 20 seconds of work followed by 10 seconds of rest for each of the following:

Wall Ball, Pull Ups, Squats, Sumo Deadlift High Pull.

Score is total number of reps performed

Nelson, Maried, Carolina, Dalila, Bendito, Leomeire, Jennifer, Carlos, Luisa

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:

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

First posted 15 July 2005

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

Guilherme Berg 3rd Position at Miami Homestead Speedway. Also training CrossFit. Congratulations Gui!!!!!!!!!!

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

4 Consecutive tabatas. 8 sets of 20 seconds of work followed by 10 seconds of rest for each of the following:

Wall Ball, Pull Ups, Squats, Sumo Deadlift High Pull.

Score is total number of reps performed

Master Cyborg, Marcio and Master Boca de La Riva at Miami International Jiu Jitsu Open 2009

Miami International Jiu Jitsu Open 2009. Saturday Oct 31 Boca de La Riva/Brotherhood Team get 3rd Place. Congratulations.

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:

Friend of Coach Marcio Pizanelli Tony Kanaan finish in 4th position last Saturday in Homestead-Miami Speedyway

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

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:

With a continuously running clock do one Pull Up the first minute, two Pull Ups the second minute, three Pull Ups the third minute... continuing as long as you are able.

4 Consecutive tabatas. 8 sets of 20 seconds of work followed by 10 seconds of rest for each of the following:

Wall Ball, Pull Ups, Squats, Sumo Deadlift High Pull.

Score is total number of reps performed

Valeria Papandrea kipping pull ups

10 of each - Deadlift, Hang Power Clean, Back Squat, Front Squat, Shoulder Press and Push Jerk

Tomorrow we will have open gym between 9am and 11am for anyone who whishes to receive help with any particular exercise.

Marcio, Silveirinha, Dany, Jason, Jen, Andre, Ruben, Pavao, Drew, Bruce, Julio, Cabrera, Cabalero, Lisete

On this exercise you will combine 4 different Olympic Weight Movements. 1 minute break between rounds. Movements are:

In this exercise you will move from one movement to another one without drop the bar. Drop a bar will cause to restart the round. Find the correct weight to perform the sequence.

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:

With a continuously running clock do one Pull Up the first minute, two Pull Ups the second minute, three Pull Ups the third minute... continuing as long as you are able.

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps