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3 Weeks, 3 Workouts

February 29 – March 18

Reebok CrossFit Miami Beach – CrossFit

Warm up (AMRAP – Reps)

4 rounds (12min to complete)

10 scorpions

5 Bottom of the Burpee

5 Vertical Jumps

5 HS Kick Ups

5 sec Bike sprint

Echo (Time)

5-10-15-20-25

Cal Bike

*after each set

10 single arm Devil Cleans 50/35

10 HSPU

Notes/stimulus

*** Wod does not get difficult till the set of 20cal bike. With that said you want to maintain the same pace on the Bike for all 5 sets. You can Push the pace a little bit but understand where your heart rate maybe moving into the Devil cleans.

** just move on the Devil Cleans. This is one of the movements where speed is not the key but consistency is.

*HSPU gets pretty spicy towards the end. Shoulders start to get pretty smoked towards those latter rounds. You may need to start.breaking them up the last 3 rounds.

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

Reebok CrossFit Miami Beach – MB Conditioning

012924 (AMRAP – Reps)

1000/800m row

50 kb sdhp

50 push ups

50 kb goblet squat

750/600m row

30 kb g2oh

50 push ups

30/30 kb lunges

Beginning at 0:00 and every 3:30 complete:

200m 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

Reebok CrossFit Miami Beach – CrossFit

Warm up (AMRAP – Reps)

8min emom

A) 10 Mt. Climbers

5 Squat jumps

B) 5 inch worms

5 Kip swings

Barbell

7 Clean Pull

7 Pull Unders

7 squat cleans

7 jerks

*First 3 reps on coaches command

Bar complex (Weight)

5 sets

1 Clean Pull

1 squat Clean

1 Hang Squat Clean

1 Jerk

*between 70-80% working sets

Crow (AMRAP – Reps)

5 sets

2min on 1min off

200m run

7 deadlifts 225/155

*remaining max cliffhanger pull ups

Notes/stimulus

***Keep the run between 35-45sec

** run Pace should be such that you can perform all the deadlifts unbroken.

*You will have plenty of time to perform your cliff hangers. Break them up in quick sets to maximize as many pull ups as possible.

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

Reebok CrossFit Miami Beach – CrossFit

012824 (Time)

4 rounds

500m row

20 Russian KBS 32/24

20 v-ups

20 Push ups

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

Reebok CrossFit Miami Beach – CrossFit

012724 (Time)

Teams of 2

400m run together

100 wall balls

400m run

100 Alt DB Snatches 50/35

400m run

100 Pull ups

400m run

100 DB OH Lunges 50/35

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

Reebok CrossFit Miami Beach – CrossFit

Hero hopper Friday 012624 (Checkmark)

Marine corp birthday

Wallin

Rhythm Clap

Deacon

Cam

Give a sh*t

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

Reebok CrossFit Miami Beach – MB Conditioning

012624 (Checkmark)

4 Rounds

2min on – 1min off

A) 200m run

Remaining time

Max cal Bike

B) 200m run

Remaining time

Max DB Thrusters

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

Reebok CrossFit Miami Beach – MB Conditioning

012525 (Checkmark)

10 Rounds

200m row

10 KBS

5 Burpee box jump overs

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

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

5min

Joint capsule work (pvc)

~Then~

50 PVC OH Squats

~Then ~

Barbell work

7 reps each

Snatch Deadlifts

Snatch Grip Shrugs

Snatch High Pulls

Muscle Snatch

Power snatch

OH Squats

Snatch complex 12524 (Weight)

Snatch Complex

5 sets

1 Snatch High Pull

1 P. Snatch

1 OH Squat

*working sets should be between 70-80%

Klik Klak (Time)

3 rounds for time:

400m run

30 Box Step ups 24/20

10 P. Snatches 135/95

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

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

011123 (Time)

2 rounds of Cindy
5 pull ups
10 Push Ups
15 Air Squats

200m run

4 Rounds of Cindy
5 pull ups
10 Push Ups
15 Air Squats

400m run

8 Rounds of Cindy
5 pull ups
10 Push Ups
15 Air Squats

800m run