Feb 18 WOD

10 min to est max load Turkish get up 20 min AMRAP 50 Meter sled pull 12 Ktb 12 Box jumps 1 Rope climb

Feb 17 WOD

100 Sit ups 3 min cap For time 400 Meter run Buddy WOD 12 min AMRAP 6 Deadlifts Max effort burpee Score will be total numbers of burpees complete Both buddies working at all times. Buddies will switch back and forth between both movements. Buddy #1 will complete the 6 deadlifts tag buddy and continue with burpees. Buddy #2 will then complete the 6 deadlifts and continue the pattern. Aftermath 400 Meter run

Feb 16 WOD

12 min to est 1rm Clean and Jerk WOD 5 rounds: 5 power cleans @135/95LBS, 10 front squats @135/95LBS, 5 jerks @135/95LBS, 20 pull-ups *25 min time cap

Feb 14 WOD

Buddy WOD 20 Min AMRAP 10 Ktb swing 15 Push ups 20 Sit ups 10 Wall ball 20/10 *One buddy working at all times*

Feb 13 WOD

Heavy Grace 30 Clean and jerks for time Rx 185/115 Scaled 155/85 * 10 min cap With a 12 min cap time Back squats for max load 4-4-3-2-2-2 WOD 1500 M row

Feb 12 WOD

10 min DU challenge *First to 50 du wins. Loser owes the winner 10 burpees. Once you start to jump if the rope stops for any reason you must perform 3 burpees on the spot and then continue with du. Buddy WOD 5 Rounds 24 Plate G2O RX45/25 scaled 35/10 22 180 Burpee hurdle hop 20 Box step overs w RX45/25 scaled 35/10 100 M run =200 m run * for the 180 burpee hurdle hop you must jump and turn doing your burpee facing the opposite direction. *One buddy working at all times but buddies must complete the 100 meter run. Tag your buddy to show ...

Sledge 90 Days Challenge

Want to join a group of people who are motivated to get fit. We offer awesome group training sessions with classes raging from beginners to advance. Not sure where to start? Get Fit Today! (786) 975-3154 Miami CrossFit and Bootcamp #sledge90dayschallenge Stay FOCUSED! #Win #positiveAttitude #miamiCrossFit #Kendall

Feb 11 WOD

12 Min to est 5RM Deadlift WOD 5 RFT 50 Sit ups 20 Box jumps 120 Chain pull 135/90