Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

FlexFriday ​**Partner

6rds, 90s work:90s ​rest. P#1 works while P#2 rest.

A.10-12 Reps. Choose a weight that is challenging!

B. AMRAP the remaining time

A. Bench Press/Floor press B. Push-up

*3rds each person

​—Rest 90s—

A. BB Squats

B. 100m Sprint *3rds each person

—-90s Rest—-

A.BB/DB Bicep Curl

B. RB PVC Curl ​*FAST *3rds each person

—-90s Rest—-

A. DB OH Tricep Extension B. RB press down​*FAST

Metcon (No Measure)

FlexFriday ​**Partner

6rds, 90s work:90s ​rest. P#1 works while P#2 rest.

A.10-12 Reps. Choose a weight that is challenging!

B. AMRAP the remaining time

A. Bench Press/Floor press B. Push-up

*3rds each person

​—Rest 90s—

A. BB Squats

B. 100m Sprint *3rds each person

—-90s Rest—-

A.BB/DB Bicep Curl

B. RB PVC Curl ​*FAST *3rds each person

—-90s Rest—-

A. DB OH Tricep Extension B. RB press down​*FAST

Metcon (No Measure)

FlexFriday ​**Partner

6rds, 90s work:90s ​rest. P#1 works while P#2 rest.

A.10-12 Reps. Choose a weight that is challenging!

B. AMRAP the remaining time

A. Bench Press/Floor press B. Push-up

*3rds each person

​—Rest 90s—

A. BB Squats

B. 100m Sprint *3rds each person

—-90s Rest—-

A.BB/DB Bicep Curl

B. RB PVC Curl ​*FAST *3rds each person

—-90s Rest—-

A. DB OH Tricep Extension B. RB press down​*FAST

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

5min ABS-Tabata

-plank reach

-mtn climbers(knees to chest) -Plank dips

-Side plank adduction(side jack)-rt -Side Jack- left

–*Repeat above–

Round 1:

-400m Run

-Walking Lunge thru the gym *every 5 Steps do 10 Jump lunges -100m Run backward

-25 ABmat Sit-ups

Round 2:

-400m Run

-Backward Walking Lunges thru gym -100m Run backward

-25 ABmat Sit-ups

Round 3: *w/ object

-400m Run

-Walking Lunge thru gym -100m Run backward -25 ABmat Sit-ups

*Odd Object carry- plate, sandbag, WB, slam ball, KB, baby:)

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Couch Stretch-2min ea leg

10min AMRAP

10/8 cal AB Duck walk to rig 10 Squats

15 ABMat sit ups Inchworm back

4rds: 30s each​(24min) -1-KB Thruster

-Bottom of squat hold -Squat jumps

—-30s Rest—-

-Rev lunge w/ KB front raise -Pulse lunge w/ KB O,H -Jump Lunges

—-30s Rest—-

-Push up+shoulder tap -Plank hold

-Plank toe touch —-30s Rest—-

Reebok CrossFit Miami Beach – CrossFit

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Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

20s Each,

Single arm hang twist-rt Single arm hang twist-left KBS Around body- rt KBS Around body-left Single Arm KBS-alt arms Figure 8-KB Btw legs Halo

Core: ​20 Turkish Get-up- alternate arms

20min AMRAP

10 Get-Ups – Right

10 Single-Arm KBS- Right 10 Single-Arm KB FS- Rt 5 Get-Ups- Left

10 Single-Arm KBS- Left 10 Single-Arm KB FS- Left 10 Burpee

*Get-Ups- OH Rev lunge to kneel, then back to stand

FINISHER: ​400m Single-arm KB Farmer Carry

Reebok CrossFit Miami Beach – CrossFit

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Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

3rds

500m Row

-Scorpion chest stretch(arm bent 90 degrees)

-10 mtn climber stretch 10 Inchworm punch(in push up position, punch each arm fwd) 1 Star Lunge

3rds- 2min:1min(​27min) 1. 20 Squats

10 Push-up AMRAP Burpees

*2min to complete 1 **Rest 1min before moving to…

2. 20 Reverse Goblet Lunges

10 BB/Ring Rows AMRAP KBS

*2min to complete 2 **Rest 1min before moving to…

3. 20 Step-Ups

10 DB Push Press AMRAP Box Jumps.

*2min to complete 3 **Rest 1min before moving to 1 –REPEAT 3x

Reebok CrossFit Miami Beach – CrossFit

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Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Reebok CrossFit Miami Beach – CrossFit

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Bowen (Time)

3 Rounds for time of:

800m Run

7 Deadlifts, 275#

10 Burpee Pull-ups

14 single arm KB Thrusters 53# (7 each arm)

20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

For time

24 Clean and Jerks 135/95

48 Pull ups

24 Box Jumps 30/24in

48 cal bike

24 Box Jumps 30/24

48 Pull ups

24 Clean and Jerks 135/95