Announcements

Our Beach WOD is going down this Saturday! We are so pumped to be partnering with The W Hotel for this incredible event and after party!
–
Here are the details:
Saturday, August 24th at 8:30am sharp
2201 Collins Avenue
Meet us on the sand directly behind the W Hotel.
–
Directly following the WOD we will be hanging at the W’s private pool and lawn area. Discounted drink options will be available!

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

3 Rounds

5min

Max cal bike or row

5min Cindy

5 Pull ups

10 Pushups

15 air squats

Announcements

Our Beach WOD is going down this Saturday! We are so pumped to be partnering with The W Hotel for this incredible event and after party!
–
Here are the details:
Saturday, August 24th at 8:30am sharp
2201 Collins Avenue
Meet us on the sand directly behind the W Hotel.
–
Directly following the WOD we will be hanging at the W’s private pool and lawn area. Discounted drink options will be available!

Reebok CrossFit Miami Beach – CrossFit

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Triple threat pt. 1 (AMRAP – Rounds and Reps)

7min amrap

20 Cal Bike

15 DeadLifts 135/95

10 Pull ups

2min rest

Triple threat pt. 2 (AMRAP – Rounds and Reps)

7min amrap

25 cal Row

20 S2OH 135/96

10 Box Jumps

2min rest

Triple Threat pt. 3 (AMRAP – Rounds and Reps)

7min amrap

50 dubz

25 HR Push-Ups

15 Front Squats 135:95

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

D-Day

6 Rounds of:

30 Burpees

30 Sit-Ups

30 Double-Unders

30 Walking Lunges

Then

1944m Row

Time Cap: 50 minutes

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 3

3 Rounds

50 T2B

40 S2OH 135/95

30 hang Squat Cleans

100 Dubz

Reebok CrossFit Miami Beach – CrossFit

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Tuck (Time)

For Time

100 v-Ups

50 wall balls 20/14

25 cal bike

25 cal Row

50 wall balls

100 hollow rocks

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

5Rds

1min WB

30s Rest

1min Burpee Broad Jump 30s Rest

1min Row for Calories 30s Rest

1min 10m Shuttle Run 30s Rest

*Goal is to maintain total rep count for all 5 rounds

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Tabata:

-Bicycle Crunches

-KBS

*Alternate btw movements

**Keep going until accumulate 100 KBS

–>7min Cap

2Rds

500m Row

30 Burpees 400m Run

20 Burpees 20/18 Cal Bike 10 Burpees

Finisher: 50 Ring Rows

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Weight)

Push Press

1×5 @ 70%

1×3 @ 80%

1×1 @ 90%

1×1 @ 95%

1×1 @ 100%

1×1 @ 105%

Push Press (1 rep max)

Finish (Time)

400m run

35 Burpee reaches

30 KBS 32/24

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

Accumulate 300 Calories on AB with Partner

Then…

Individually…

4Rd

15 DB Thrusters

50m OH DB Walking Lunges

Finisher: 100 Partner Leg Slams

Reebok CrossFit Miami Beach – CrossFit

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Work it (AMRAP – Rounds and Reps)

4 sets

5min of work:2min of rest

12 P. Cleans 135/95

8 T2B

16 Box Jumps 24/20

8 T2B

*start where you left off at