Let the games begin!!!
Members remember I Am CrossFit and CrossFit Vida Brickell will be closed (No free class and No regular class) for the Dodgeball Tournament at CrossFit Gables. Registration begins at 9AM. Let's throw some balls at each other!!!
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Burpee Challenge Day 97 (almost there...)
"CrossFit Open WOD 11.3"
Complete as many Rounds and Reps as possible in 5 minutes of:
Squat Clean: 165M/110W
Jerk: 165M/110W
(Example 1 squat clean and 1 jerk= 1 Round).
All members will be doing this WOD regardless of whether or not you are signed up for the CrossFit Games. Members who are participating in the games please plan accordingly and attend your regular class scedule. We will not be running WOD's on Saturday due to the Dodgeball Tournament at CrossFit Gables. Dodgeball registration begins at 9AM. IACF and CF Vida Brickell will be closed on Saturday.
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Day 96 of the Burpee Challenge
"Thursday Mini-Tabata"
8Rds of Tabata at each station
Double Push-up Burpees
Sit-Ups
KBS M55/W35
Knees to Elbows
Day 95 of the Burpee Challenge
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Attention Members:
Hero WOD
"Blake"
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
Four Rounds For Time:
100 Foot Walking Lunge with 45/25 plate overhead.
30 Box Jumps 24"/20"
20 Wall Balls
15 Paralette Pushups
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Day 94 Of Burpee Challenge
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Attention Members: Today is the last day to sign up for Dodgeball. What are you waiting for?
"Fairy Princess"
Push Press
Chest to Bar Pullups
21-15-9
M135W95
This type of WOD is what CrossFit is all about so go hard and don't sell yourself short by doing too light of a weight.
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Burpee Challenge Day 93
(Can you see the light at the end of the tunnel?)
"Sick Nasty"
20min AMRAP
Buy in - 400m Run
then
Dr. James will be at IACF at 9:45 for all your pre-WOD preparation. Free stretch and kenisio tape application with purchase of $20 Kinesio tape.
Attention members and CrossFit Games Competitors. This Saturday, I Am CrossFit will run it's normal 9am Free CrossFit workout. The 10:30 WOD will ONLY be for Registered CrossFit Games competitors. If you are an IACF member and would like to WOD at 10:30 you may go to CrossFit Gables or CrossFit VIDA Brickell.
2 more days left to register your dodgeball team!
"UnBroken If You Dare"
Wall Balls M20 W14
25-20-15-10-5
Double Unders
15-15-15-15-15
SDHP M115 W75
5-10-15-20-25
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Day 88 Burpee Challenge
(Congrats to Danielle-1st and Karen 3rd Place Finishes)
"Ganando"
5 Rounds
8 Deadlifts
6 Power Cleans
4 Presses
2 Back Squats
M155 W115
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Day 86 Burpee Challenge
"OverHead With A Twist"
SWOD
10-1-9-1-8-1-7-1-6-1-5-1-4-1-3-1-2-1-1-1
OHS M135 W95
15ft Rope Climb
-then-
"Don't Teikirisi"
3 Rounds
15 One Arm KB Snatches M55 W35
15 Burpees
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Day 85 Burpee Challenge
"Nasty Sprints"
3 Rounds
50 Squats
400 meter run
10 Hand Power Cleans M135 W95
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