Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

MFLH Warm up (Checkmark)

2 rounds

25 Jumping jacks

5 inchworm to Push-Ups

5 side Deficit Reverse Lunge (standing on bumper)

10 Hollow Rocks

10 Box Step Ups

10 Scap Pull-ups

MFLH 031224 (Time)

Partner WOD

For time: (Split reps anyhow)

210 Double Unders

21 Bar Muscle Ups

70 DB Box Step Overs (50/35 to 24/20″)

150 Double Unders

15 Bar Muscle Ups

50 DB Box Step Overs (50/35 to 24/20″)

90 Double Unders

9 Bar Muscle Ups

30 DB Box Step Overs (50/35 to 24/20″)

Notes:

Today’s partner work out is a triplet with a descending rep scheme, and all of the work will be split as needed.

Double unders can be modified to single unders times two (410/300/180).

Bar muscle ups can be modified to either jumping bar muscle ups or any pull up variation of choice – chin over bar, chest to bar, Burpee pull up.

Dumbbell box step overs are to be completed with a pair of 50/35 pound pair of dumbbells.

Footwork plays a key factor in dumbbell box step overs so take the time before the work out to discuss the foot work techniques and efficiency.

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

031124 (No Measure)

Every 02:30 for 2 sets (5min)

400m run

Every 01:00 for 3 sets (3min)

200m run

Every 00:45 for 4 sets (3min)

100m sprint

Rest 3’

10’ amrap

10 db hang p.clean (2x db)

15 db s2oh (2x db)

20 db lunges

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

Warm up (AMRAP – Reps)

20/15 Calorie Machine

2 rounds

10 Worlds Greatest (10 each side) *

10 Kip swings

10 Med ball Clusters

Then

5 reps each on coaches command

Clean Pull

Front squat

Clean pull under

Squat clean

Cleans (Weight)

6min AMRAP (partner)

1 Squat Clean each

Increasing weights every set by 10lbs after every rep

Beginning at 135/95

MFLH 031124 (AMRAP – Reps)

EMOM 20:00

Minute 1: 15/12 Calorie Row

Minute 2: 1 Round of Cindy

Minute 3: 15 SDHP (75/55)

Minute 4: REST

Notes:

For today’s EMOM, with the rowing, the pull ups, and the snatches, this may get a bit grippy by the end.

Athletes should finish on the rower in under 50 seconds.

One round of Cindy consists of five pull-ups, 10 push-ups, and 15 air squats.

For the 15 SDHP at 75/55 lbs, 1 want to maintain as big a sets as possible. So whether that is completing 15 reps unbroken, or breaking it up into some thing like 10 and five, touch and go reps are the goal here in this conditioning piece.

With going into a rest minute, see if athletes can push for 15 unbroken reps every time.

From a logistical standpoint, have athletes start in groups at different stations, and have them rotate in order of how the workout is written.

For example, if an athlete starts on the jump rope, they will move to the rower next, and then to the barbell, etc..

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

031024 (AMRAP – Rounds and Reps)

25min amrap

40 sit ups

30 lunges

20 cal bike

100m run

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

030924 (Time)

Teams of 3

3 rounds

400m run ( together)

50 Pull Ups

40 Front squats 135/95

30 S2OH

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

MFLH Cardio party 030624 (AMRAP – Reps)

Cardio Party

3 sets:

10:00 cardio (:30 HARD, 1:30 EASY x 5)

3:00 of Turkish Get Ups

alternate sides on the turkish get ups

rotate cardio machines each 10:00

block

Notes: The total time for this workout is 39 minutes. Each 10 minute block of cardio performed on any machine of the athletes choosing is essentially five rounds of 30 seconds at a hard pace into one minute and 30 seconds at an easy pace. At the 10 minute mark, athletes will get off of their machine and perform an Amrap of Turkish get ups, alternating sides each rep.

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

030624 (Checkmark)

Every 8min for 32min

10/7 cal bike

20 Box jump overs

10/7 cal bike

20 Hand release Push ups

10/7 cal bike

20 weighted sit ups

10/7 cal bike

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

3 sets:

5 inchworm to Push-Ups

10 upward downward dog

10 V-ups

10 Air Squats

15 Kipping Swings (feet together, legs straight, toes pointed)

MFLH Partner Wod 030524 (Time)

4RFT:

30/24 Calories (2 machine working simultaneously)

20 Strict Handstand Push-Ups (split reps, one partner works while the other partner holds a handstand)

30 Toes to Bar (split reps, one partner works while the other partner hangs)

20 Synchro Goblet Squats (70/53)

Notes: For the partner Work out, athletes are going to need two machines to work through as well as two kettle bells for the goblet squats. And this work out, athletes will complete each movement in its entirety before moving together to the next one and may not begin until both are finished.

Flow: both partners are on machine of choice, working towards the designated number of calories. If athletes would rather run than use a machine, run 300 m. The

handstand, push-up reps should be split evenly, and only one partner is performing handstand push-ups, while the other partner is holding a handstand. The toes to bar are the same concept as the handstand push-ups. The goblet squats will be done synchro where the synchro portion is at the bottom of the squat for today.

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

030524 (AMRAP – Reps)

10 rounds

15 cal row

10 Burpees

*every 4min starting at :00

20 DB Snatches

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

030424 (Time)

800m run

75 Wallball

600m run

50 cal bike

400m run

25 Pull ups

200m run