Attention to form.
“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Notes, tools, articles and ephemera:
Power Cleans
1-1-1-1-1-1-1
Muscle Up Practice
5xhalf of your max reps.
If you do not have a muscle up, work floor muscle ups on low rings.
Notes, tools, articles and ephemera:
We will be meeting at the beach at 73rd Street at 6pm. There is public parking at the lot between 72nd and 73rd on Collins or on 73rd east of Collins. Bring water, sunscreen, a towel and clothes you don’t mind getting wet (a swimsuit).
Notes, tools, articles and ephemera:
There will be no 6 or 7 am class, however there will be a 9 am class and evening classes will remain the same.
3 rounds for time of:
Thrusters 45# x50
Knees to Elbows x30
Double Unders x100
Notes, tools, articles and ephemera:
Thanks to CF Threshold for coming out in force and representing well. We will see you next Saturday.
Advanced WOD:
Alex 16:17 Rx
Zach 16:41 Rx
Chris 18:17 Rx
Adriana 12:28 (blue/95#)
Garfield DNF
Karina2-17:08 (blue/knee push up/105#)
Maria-18:42 (105#)
Albert-14:50 (155#/chin over bar)
Andrew-18:12 (135#/chin over bar)
Brian-19:58 Rx
Drew-16:45 Rx
Greg-22:17 Rx
Michael-DNF
Fern-21:26 (185#/chin over bar)
Steve-26:28(chin over bar)
Adam-16:45 Rx
Mayron-20:36 (155#/chin over bar)
Kevin-21:40 (chin over bar)
Elisha-16:25 (135#)
Rich-DNF
Danny-20:28 Rx
Karina1-19:27 (Red band)
Joe D-17:51 Rx
Carlos-DNF
Silvana-17:05 (85#/green band)
D0minic-25:22 (green)
BEGINNER WOD:
Jamie-13:17
Esteban-13:09
Viki-9:57
Jason-9:49
Mike-?:??
ADVANCED
Three rounds for time of:
Deadlift 225/155 x15 (show 8 fingers after each rep)
20 Push Ups
15 Chest to Bar Pull Ups
Run 400 Meters
20 minute time limit.
BEGINNER/INTERMEDIATE:
Three Rounds for time of:
30 Air Squats
20 Push Ups
10 Pull Ups
Run 200 Meters
20 minute time limit.
Bonus round:
Three minutes max reps muscle ups (bar or rings)
Standards will be strict and will be judged by a CrossFit certified coach. You may pre register for your heat by e-mailing us or you may simply show up. All participants must sign a waiver. Anyone under the age of 18 must have a waiver signed by a legal guardian. Please bring water, food and a towel to wipe yourself up off of the floor. All equipment will be provided, T-shirts will be available and a good time is mandatory. See you there!
Notes, tools, articles and ephemera:
- HERE is what the Miami New Times has to say about the event…
One full hour of skills and drills. This is your chance to brush up on your kips, muscle ups, handstands, L-sits, etc. Remember, practice is the only way to get better.
1. Mechanics
2. Consistency
3. Intensity
Try and skip the first two and you’re not working to even half of your potential. Slow it down and learn.
We have grip pads coming in next week for those of you with sensitive hands. Those of us that went to the CF Games Qualifier saw these in action. DO your hands hurt? Do they rip? Do your workout gloves bother the crap out of you? This is the solution. Easy to remove between exercises, these things work. Reserve yours in person or here.
Notes, tools, articles and ephemera:
Attention to form.
