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2019 Steel and Iron Open

The 2019 Steel and Iron Crossfit Competition was held at Steel Edge Crossfit in North Miami on October 20, 2019.

Scroll down below the pics to see the WODs.

Everyone did an amazing job and I hope this becomes a yearly event.

“Dig Deep, Finish Strong” is just what they did. Bravo to all the Athletes and a big thank you to all the volunteers.

WOD#1 “Grind & Climb”

INDIVIDUAL

9 MIN AMRAP:

9 Power Snatches

1 Rope Climb

(Rope Climbs increase by +1 each round)

TEAMs

11 MIN AMRAP:

Partner 1 (5 power snatches)

Partner 2 (1 Rope Climb)

*(Rope Climbs Increase by +1 for each partner each round)

RX: Power Snatches @115/80

       Rope Climbs (Must touch top of the rope for completed Rep)

Scale/Teams: Power Snatches @85/65

                         Rope Climbs (Must touch top of the rope for completed Rep)

Beginner:   9 Power Snatches @65/45 per round

                    Supine rope climb complete 2 first round, increase by 2 each round (begin standing, come to lying position, and full extension for completed rep)

*Scoring will be based on completed rounds and additional reps (Teams are completed rounds per team not each individual)

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WOD #2 “Miami Speedway”

INDIVIDUAL – 11MIN CAP

35 Wall Balls

25 CAL Echo Bike

15 KB Goblet Squats

500M ROW

15 KB Goblet Squats

25 CAL Echo Bike

35 Wall Balls

TEAM – 13MIN CAP

80 Partner Wall Balls

40 CAL Echo Bike (20 each team member)

30 KB Goblet Squat (Each member completes 15)

1000M Row (500M Each Partner)

30 KB Goblet Squats

40 CAL Echo Bike

80 Partner Wall Balls

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RX:

KB weights are 70/53, Wall Balls 20/14

Scale: 

KB weights are 53/35, Wall Balls 20/14

Beginner: 

KB weights are 44/26, Wall Balls 14/10

TEAMs:

KB weights are 53/35, Wall Balls 20/14

Partner wall balls one partner tosses and the other receives is one rep. complete 80 total per team

Bike, goblet squat, row one partner completes half then the other partner completes remaining totaling equal work between partners

Scoring is based on completed reps and time if completed, TEAMs scoring is based off of completed team movement

——————————————————————————————————————

WOD #3 “Steel Finisher”

INDIVIDUALTEAMS
Time Cap: 11 MinsTime Cap: 13 Mins
2 Cleans6 T2B10 DBL KB DL4 Cleans8 Knees to Elbow20 DBL KB DL
4 Cleans6 T2B10 DBL KB DL6 Cleans8 Knees to Elbow20 DBL KB DL
6 Cleans6 T2B10 DBL KB DL8 Cleans8 Knees to Elbow20 DBL KB DL
15 Burpee Box Jump Overs30 Box Jumps
4 Cleans6 T2B10 DBL KB DL6 Cleans8 Knees to Elbow20 DBL KB DL
2 Cleans6 T2B10 DBL KB DL4 Cleans8 Knees to Elbow20 DBL KB DL
50 DUBS Buy Out120 Single Skips Buy Out

This will be broken up into stations, once completed with KB DL you will farmers carry them to the next station then return to your bar to complete the next series

RX: Cleans weight @165 / 105, Burpee Box Jumps Over (24/20) full extensions at top of box is NOT required – KB weight @70/53

Scale: Cleans weight @135 / 85, Knee to Elbow replace T2B, Box Jumps @24/20, 120 Single Skips Buy Out – KB weight @53/35

Beginner: Cleans weight @95 / 65, T2B are replaced by 10 B-fly sit-ups, (15) Box Steps Ups @ 20in, 100 Singles Buy Out – KB weight @44/26

Teams: Cleans weight @135 / 85

On Cleans it is 1 for 1 (one partner completes one then tag partner to complete next rep), K2E are tandem, KB DL one partner completes 10 then the next partner completes 10, 1 for 1 on box jumps at full extension, then partner completes. 120 Single Skips buy out is 60 each, one partner completes 60 then another partner completes 60.

Scoring is based on completed reps and time if completes, TEAMs scoring is based off of completed team movements

——————————————————————————————————————

Powerlifting Strength Test

7 min to find:

1RM of

Bench Press

Back Squat

Dead Lift

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{ 41 comments… add one }
  • Gabriela sanchez October 24, 2019, 4:59 pm

    Hi there👋🏻 Thank you for the wonderful pictures! Please please please send me all of my via email if possible🤗 might be my last comp.. lol

  • Sebastian October 24, 2019, 5:11 pm

    Hey Roxy!! Thanks for taking so many great pics of the day. Yes, I would love to have the photos please.

  • Mendel October 24, 2019, 5:16 pm

    Me me. Can you send me any pictures of me ? 😉 like the one where I look like I’m dying 🙂

  • Jose bracho October 24, 2019, 5:21 pm

    Thanks for putting an amazing work this past weekend. 🙏🏽

  • Tiago October 24, 2019, 5:40 pm

    Amazing pictures! Thank you Roxanne for all these incredible memories!

    • Roxanne October 25, 2019, 1:38 pm

      you’re so very welcome!

    • Brigitte October 26, 2019, 7:52 am

      Thank you for capturing all of our effort with a constant bright and warming smile 🙌🏻.

  • Bryan October 24, 2019, 5:55 pm

    Awesome pictures Roxanne thank you so much

  • Lisa Lorna October 24, 2019, 6:31 pm

    Thank you very much! I love all the pictures and the work behind it. The colors are amazing and it’s an overall impressive job! I got more than I expected! Congratulations!

  • Alexandra Guevara October 24, 2019, 7:28 pm

    Hi dear Roxanne, thank you so much for taking the pictures at the competition. Could you send me the one that is in the fb post and if you have others of me? How does that work? How do I pay for it? Thank you!

  • Susana Castaneda October 24, 2019, 9:18 pm

    OMG …… just amazing pictures. I love them all! Thank you😍

  • Dovi Wachtel October 24, 2019, 9:18 pm

    Hey Roxanne, thanks for that picture you posted on my wall. Your pictures are awesome, do you have anymore of me?

  • Mari October 25, 2019, 7:30 am

    Thank you Beautiful! For catching all this amazing experience 🥰Definitely I want all of this wonderful memories.
    Best photographer 🔥

  • Richard Perdomo October 25, 2019, 8:26 am

    Great work as always Roxanne! Thank you for capturing these moments for all of us!

  • Valerie Roca October 25, 2019, 10:20 am

    Roxanne, GREAT pictures! You are so talented; getting all these shots without us even noticing you are there. Slick, Slick, Slick! Candid photography is the BEST.

  • Joel October 25, 2019, 11:31 am

    You, you are good.

    • Roxanne October 25, 2019, 1:35 pm

      hahaha! good one

      • Cassie October 25, 2019, 3:12 pm

        Roxanne they came out absolutely amazing. You really know how to capture each movement and get the best action shots. Love love love them all ❤

  • Vanessa October 26, 2019, 12:09 am

    Great pic!!thank you 😘

  • Ricardo Salcedo AKA your son October 26, 2019, 12:38 pm

    Amazing job you did “Mom”. I had to be hard as … to take pictures of athletes without uglies and “I’m dying” faces. I’ll definitely have you as my official photographer (of course I’ll take advantage of the family discount). Thanks for the amazing pictures!

  • Harriet October 27, 2019, 8:11 am

    Amazing pics and I would love them

  • Kevin October 27, 2019, 11:43 am

    As always great job Roxanne.

  • Myriam October 27, 2019, 7:30 pm

    Thank you Roxanne! These are great pics!!!! You are awesome!

  • Oscar Carranza October 28, 2019, 3:58 pm

    Amazing pictures Roxanne, you always capture the right moments on camera, “if there’s no picture it didn’t happen”

  • Sioma Alcantara November 1, 2019, 3:24 pm

    Hi Roxane, thank you so much for the pics.
    Yes, please send me my pictures via email.

    Thank you for your dedication and time ❤️❤️

  • Max November 1, 2019, 3:45 pm

    Thank you so much Roxanne for capturing this faces on camera! You rock! Id love to have them all! Thank you again for taking the time to catch this memories! Love

  • Rafael Fernandes November 1, 2019, 3:58 pm

    Awesome pics Roxanne, if you have any moment pic of me that isn’t here, could you please share.. appreciate it.. love the pics, great professional work

  • Sally November 1, 2019, 4:11 pm

    Thank you for the awesome pictures. You’re very talented. Love your blog!

  • Paola Fritz November 1, 2019, 9:10 pm

    Rox you rock. Great pictures. Thank you for capturing such great shots. 💕 🏋️ 🌟

  • Laura Karsst November 13, 2019, 3:47 pm

    Rox! Thank you so so much for such a great job! All your pictures are always amazing!

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