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On The Road: CrossFit Miami Beach

I have a job that sometimes allows me to go to cool places... Like Miami. In November. I don't hate it. What's really cool is that the CrossFit community stretches near and far, so wherever you go, you end up in a box of cool people and a place to work out. Home away from home, albeit a bit flooded due to that that little rainstorm named Sandy who recently passed through town.

20121117-124417.jpg This week has brought me to Reebok CrossFit Miami Beach. They've been awesome. I am so thankful to have had somewhere to work out this week (I've already been 4 times), because let me tell you... The catering tent in this tv compound will never let you go hungry. EVER. This Week's WODs

Monday 11/12
“Annie”
50/40/30/20/10
Double Unders & Sit Ups
My time: 8:29, with a dose of frustration on breaking at 47 on the round of 50 DUs

“Nicole”
20 Minute AMRAP
400M Run
Max Rep Pull-ups
My Score: 26 Pull ups. Ladies and Gentlemen, I present to you the move that is my Achilles heel. In my defense, I only got my first killing pull up a month ago.

Tuesday 11/13
Strength:
Tempo Front Squat
5 x 3
(Timing: 3 sec down, hold 3 sec at the bottom, 1 sec up)
My weight: 95lbs

WOD:
6 Minute AMRAP
1,1; 2,2; 3,3…. etc.
Bear Complex (135/95)
Bar Hopping Burpees
My Result: 5 full rounds (Rx)

Wednesday 11/14
“Weppa Wednesday”
16 Deadlift (185/115)
16 DB Renegade Row (30/20)
50 Hollow Rocks
14 Deadlift (185/115)
14 DB Renegade Row (30/20)
30 Ring Dips
12 Deadlift (185/115)
12 DB Renegade Row (30/20)
400M KB Farmers Carry (53/35lb in each hand)
*Full push-up to be completed before each row
My Time: 17:56 (Rx…ish. I needed a tiny bit of help from a tiny red band on the ring dips. Otherwise I was Rx legit. First one in the group to finish. Woot woot.

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