Reebok CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Skill
5×5
L-sit Kick outs
(Knees bent to knees extended)
Fever Pitch (AMRAP – Rounds and Reps)
16min amrap
20 Box jumps 24/20
15 P. Cleans up 135:95
10 Jerks 135:95
MB Conditioning 081821
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
7 rounds
15 box jump over
10 kb g2oh
15 v-ups
200m run
Every 4’ 1 round of Cindy
5 pull ups
10 push ups
15 air squats
MB Crossfit 081821
Reebok CrossFit Miami Beach – CrossFit
SeeSaw (AMRAP – Reps)
4 Rounds
2min amrap
30 wall balls
15 Pull ups
1min rest
2min amrap
20 Russian KBS
15 HR Push Ups
1min rest
MB Conditioning 081721
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
5’ amrap
15 cal rower
10 db c&j @50/35
2:30’ rest
5’ amrap
15 cal rower
10 burpees over the rower
2:30’ rest
5’ amrap
15 cal rower
10 db c&j
10 burpees over the rower
MB Crossfit 081721
Reebok CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Skill
5 sets of:
2 Rounds
7sec bottom of the kb plank
7sec top of the kb Plank
Probably (Time)
For time
3 Rounds
20 DeadLifts 135/95
50 Dubz
12/12single arm push Press 50/35
_______________________
MB Conditioning 081621
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
20’ emom
A- 25 wall balls
B- 20 push ups
C- 12/9 cal bike
D- rest
3’ rest
Every 60″ for 5 sets
100m sprint
MB CrossFit 081621
Reebok CrossFit Miami Beach – CrossFit
Hot (AMRAP – Rounds and Reps)
10 min amrap
6 Squat Cleans 165/110
8 Bar Hopping Burpees
10 T2B
5min rest
Cold (AMRAP – Reps)
10min Ladder
1-2-3-4-5-6-7-8-9…..
KBG2OH 32/24
100m run between sets
MB CrossFit 051521
Reebok CrossFit Miami Beach – CrossFit
Iron Ranger (Time)
For Time
22 second Silence
94 Goblet Squats (2/1.5 pood)
94 Push-Ups
94 Sit-Ups
94 Russian Kettlebell Swings (2/1.5 pood)
22 Burpees
This WOD was created to honor a hometown hero, Army Ranger SGT. Joshua Rodgers, when he was laid to rest. Born August 22, 1994, he died on April 27, 2017.
The name “Iron Ranger” is from Josh’s high school football mascot, the Ironmen and his position as a Ranger in the US Army. The 94 reps represent his year of birth (1994). The 22 represent his high school football jersey number, his date of birth, and how old he was when he died.
MB Crossfit 081421
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Follow the leader
Teams of 2
20 rounds
10 S2OH 115/75
8 Box Jump Overs 24/20
6 Burpees
MB CrossFit 081321
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
10 squat cleans 135/95
30 Dubz
15 T2B
10 hspu
8 squat cleans 155/105
30 Dubz
15 T2B
10 hspu
6 squat cleans 185/125
30 Dubz
15 T2B
10 hspu
4 squat cleans 205/135
30 Dubz
15 T2B
10 hspu
2 Squat Cleans 225/145
30 Dubz
15 T2B
10 hspu
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