Reebok CrossFit Miami Beach – CrossFit

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Woding with Angie (Time)

Woding with Angie

Partner wod

100 Pull ups

20 Clean and Jerks 135/95

100 Push Ups

20 Clean and Jerks 135/95

100 Synchronized Squats

20 Clean and Jerks 135/95

100 Synchronized sit ups

20 Clean and Jerks 135/95

Angie

It is with deepest sorrow that we announce the passing of Angie Polanco.

We will always remember her for being such an incredible model of great work ethic, for lighting up any room with her smile, and for encouraging everyone around her by setting an example of living to your daily best.

We find ourselves humbled by her memory and extend our beloved condolences to her loved ones.

May she Rest In Peace

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Reps)

4 rounds

2min on 1min off

A) buy in: 40 lunges

Remaining time Amrap

20 Dubz

5 inch worms

B) buy in: 200m run

Remaining time Amrap

20 DB Snatches

20 V-Ups

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For Time

10-20-30-40

Box Jumps 24/20

Alt DB Snatches 50/35

rest 3min

800m Run

60 KBS 24/20

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

10 rounds

7 cals

7 goblet squats

7 db push press

7 pull ups

7 sdhp

Reebok CrossFit Miami Beach – CrossFit

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Work It (Time)

4 Rounds

25 wall Balls

20 Burpees

15 KB G2OH 24/16

10 cal Bike

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

800m Run

3 rounds

20 DB Thrusters

20 Push ups

400m Run

2 Rounds

25 KBS

25 Box Jumps

200m Run

30 T2B/V-ups

30 Burpees

Reebok CrossFit Miami Beach – CrossFit

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Tyson (AMRAP – Reps)

3 Rounds

3min Amrap

•Squat Cleans 155/105

2min amrap

• Bar-facing Burpees

1min amrap

•Dubz

-3min Rest-

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

22min Amrap

100 lunges

Sit ups

KBS

100 Dubz

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

27min AMRAP

Teams of 2

50 Box Jumps 24/20

400m run

50 PoweR Snatch 95/65

400m run

50 Over Head Squat

400m run

50 T2B

400m run

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For Time

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Push Press (75/55 lbs)

4 Power Cleans (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Kettlebell Swings (53/35 lbs)

7 Pull-Ups

8 TTB

9 Burpees

10 Double Unders

11 Box Jumps 24/20

12 Overhead Walking Lunges (75/55 lbs)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Metcon (Time)

For Time

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Push Press (75/55 lbs)

4 Power Cleans (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Kettlebell Swings (53/35 lbs)

7 Pull-Ups

8 TTB

9 Burpees

10 Double Unders

11 Box Jumps 24/20

12 Overhead Walking Lunges

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.