Reebok CrossFit Games Open W.O.D. 11.4
10 Min AMRAP
60 Bar Facing Burpees
30 OHS M115 W75
10 Muscle Ups
Count Round and Reps and Post to Comments.
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.
"Pairs"
100 KBS M55/W35
100 Sit-Ups
100 Deadlifts M135/W95
100 Burgener Jumps
Post time to comments
How many 51yr Olds do you know that can go 135lbs OHS 5x5?
20 Power Snatch M95/W65
5 Pull-Ups
15 Power Snatches
10 Pull-Ups
10 Power Snatches
15 Pull-Ups
5 Power Snatches
20 Pull-Ups
Visit the events page at IACF to vote for best Dodgeball Costumes
Announcements:
This week we will perform the Reebok CrossFit Games Open WOD 11.4 at IACF on Saturday, April 16th at 10:30am. 90 Day Summer Paleo Challenge Begins May 1st. Details to come.
"WOD-5050"
Announcements:
6Min AMRAP
10 Box Jumps
10 Deadlifts M135 W95
Rest One Minute
6Min AMRAP
10 Push-Ups
10 Pull- Ups
Rest One Minute
6Min AMRAP
10 Wall Balls M20 W10
10 Sit-Ups
Count Total Rounds and Reps. Post to comments.
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Day 99 of the Burpee Challenge
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?
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