Crossfit Gables

CrossFit Gables W.O.D....April 5, 2011

"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?)

CrossFit Gables W.O.D....April 4, 2011

"Sick Nasty"

20min AMRAP

Buy in - 400m Run

then

10 Hang Power Cleans (95/65)

30 Air Squats

45 Double Unders

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Members, please note Dodgeball Registration has been extended until this Wednesday. You can sign up at the box and pay the registration online. Also, the nutrional sit-downs have been postponed until further notice. Sorry for the inconvenience.

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Burpee Challenge-Day 92

CrossFit Gables W.O.D....April 2, 2011

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. 

Meredith our Massage Therapist will also be hand!  Come early and get READY!

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Free W.O.D. at 9 AM

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10:30 AM IACF Class if for registered CrossFit Games Open Participants only. If you are an IACF Member and would like to participate in the 10:30 Class you may attend CrossFit Gables or CrossFit Vida Brickell. Competitors please arrive between 9:45 and 10:20 to register.

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10:30 W.O.D.

"W.O.D. 11.2 Reebok CrossFit Games Open"

15min AMRAP

9 Deadlifts M155 W 100

12 Bottom Out Push Ups

15 Box Jumps

Count Round and Reps

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Day 90 Burpee Challenge

 

Crossfit Gables W.O.D.... April 1, 2011

Challenge

1000 meter Row

For Time

THEN

"HQ Friday"

70 Burpees

60 Situps

50 KB Swings 

40 Pullups

30 Handstand Pushups

For Time

Compare Scores to crossfit.com

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Day 89 Burpee Challenge

Read Part 2 in the series of Kinesio Taping

CrossFit Gables W.O.D.... March 31, 2011

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.  

CrossFit Games Competitors please arrive at IACF between 9:45 and 10:20 to register.

Competitors, we know you are excited about the season as are we.  We cannot allow you to "practice" the weeks WOD before Saturday.  If it just so happens that there is a movement such as DUBs, Muscle-ups, C2B pull-ups, HSPU, etc we will program the week accordingly to get you guys ready for Saturday.  You've work hard, now save it and let it all out on Saturday!

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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

Post time to comments

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Day 88 Burpee Challenge

Crossfit Gables W.O.D.... March 30, 2011

The Heraean Games

(Congrats to Danielle-1st and Karen 3rd Place Finishes)

 

S-Wod

Tabata Dips M45 W25

"Enseñame la pistola"

 

4:00 minutes of:

400 meter run/AMRAP Pistols

2:00 minute REST

4:00 minutes of:

400 meter run/AMRAP Toe to Bar

2:00 minute REST

4:00 minutes of:

400 meter run/AMRAP Renegades M35 W20

Post Total Reps To Comments

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Day 87 of Burpee Challenge

CrossFit Gables W.O.D.... March 29, 2011

"Ganando"

5 Rounds

8 Deadlifts

6 Power Cleans

4 Presses

2 Back Squats

M155 W115

Post time to comments

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Day 86 Burpee Challenge

CrossFit Gables W.O.D.... March 28, 2011

 

"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 

Post time to comments

"Chiropractor and CrossFitter, Dr. James' article on Kinesio taping benefits.  He will be treating the Games competitors on Saturdays at 9:30am at IACF.

Massage Therapist, Meredith will also be on hand to provide her services"

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Day 85 Burpee Challenge

 

CrossFit Gables W.O.D.... March 26, 2011

"Nasty Sprints"

3 Rounds

50 Squats

400 meter run

10 Hand Power Cleans M135 W95

Post time to comments

 

CrossFit Gables W.O.D.... March 25, 2011

  

"Would You Rather"

21-15-9

Sumo Deadlift High Pulls M95 W65

Burpees

Rest 2 minutes

3 Rounds

10 Pull-ups

15 Push-ups

10 Reverse Pull-ups

15 Push-ups

Post time to comments

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Day 82 Burpee Challenge