Reebok CrossFit Miami Beach – CrossFit

Warm up WOD (AMRAP – Rounds and Reps)

10min amrap

5cal Bike

10 Mt. Climbers

10 upward/Downward dog

5 squat to sissy squat

Back Squat (18min to reach 1RM
Back squat)

MFLH x RCFMB remix 1 (AMRAP – Rounds and Reps)

AMRAP in 12:00

10/7 Caloire Echo Bike

1 single arm Devils Press (L) 50/35

1 DB Thrusters (L)

1 single arm Devils Press (R) 50/35

1 DB Thrusters (R)

10/7 Caloire Echo Bike

2 single arm Devils Press (L) 50/35

2 DB Thrusters (L)

2 single arm Devils Press (R) 50/35

2 DB Thrusters (R)

10/7 Caloire Echo Bike

3 single arm Devils Press (L) 50/35

3 DB Thrusters (L)

3 single arm Devils Press (R) 50/35

3 DB Thrusters (R)

…etc until time expires

Notes/stimulus

*** This wod is all about time under tension. Full body from the shoulders to the legs.

** find a pace just under that redline which allow you to keep your breathing and heart rate steady.

*you want to keep your watts between 275-325 consistently.

Announcements

*HOLIDAY SCHEDULE*

Christmas Eve: 9a, 10a

Christmas: CLOSED

New Year’s Eve: 9a, 10a

New Year’s Day: CLOSED

Reebok CrossFit Miami Beach – CrossFit

2324 (AMRAP – Rounds and Reps)

24min amrap

23 cal Bike

23 Wallballs 20/14

24 cal row

24 Alt DB Snatches 50/35

Announcements

*HOLIDAY SCHEDULE*

Christmas Eve: 9a, 10a

Christmas: CLOSED

New Year’s Eve: 9a, 10a

New Year’s Day: CLOSED

Reebok CrossFit Miami Beach – CrossFit

123023 (Time)

Teams of 2

3 rounds

400m run

30 Squat Cleans 155/105

20 Bar hopping burpees

30 S2OH

20 bar hopping burpees

Announcements

*HOLIDAY SCHEDULE*

Christmas Eve: 9a, 10a

Christmas: CLOSED

New Year’s Eve: 9a, 10a

New Year’s Day: CLOSED

Reebok CrossFit Miami Beach – MB Conditioning

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110323 (Time)

10 rounds

5 cal bike sprint

7 KBSDHP

7 DB Push Press

5 cal bike sprint

*rest 1min after each round

Announcements

*HOLIDAY SCHEDULE*

Christmas Eve: 9a, 10a

Christmas: CLOSED

New Year’s Eve: 9a, 10a

New Year’s Day: CLOSED

Reebok CrossFit Miami Beach – CrossFit

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Warm up (Checkmark)

7min to complete

3 rounds

10 scorpions

10 prone int/ext rotation

10 Mt. Climbers

10 Banded OH Squats

Barbell warm up

12 Snatch High Pull

9 Muscle Snatch

7 P. Snatches

5 OH Squats

Overhead Squat (1×5
1×3
2×1
Increase weight after every set)

Overhead Squat (1×3)

Overhead Squat (2×1)

Beta (Time)

For time 1000m row

15 P. snatches135/95

20 T2B

750m row

10 P. snatches

15 T2B

500m row

5 P. Snatches

10 T2B

Notes/stimulus

***no need to start off fast in this workout. With a descending volume of reps; the wod gets easier the deeper you get in. With that being said you do want to pick up the pace as you get deeper into the smaller rep schemes.

** Conserve your grip on the snatches by going quick singles. Save the tap n go for the later sections.

*T2B break them up sooner rather than later.

Announcements

*HOLIDAY SCHEDULE*

Christmas Eve: 9a, 10a

Christmas: CLOSED

New Year’s Eve: 9a, 10a

New Year’s Day: CLOSED

Reebok CrossFit Miami Beach – MB Conditioning

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112923 (Checkmark)

6 sets

3min on:2min rest

A)400m run

Max burpee box jump over w/ remaining time

B) 400m run

Max Pull ups/ring rows w/ remaining time

Announcements

*HOLIDAY SCHEDULE*

Christmas Eve: 9a, 10a

Christmas: CLOSED

New Year’s Eve: 9a, 10a

New Year’s Day: CLOSED

Reebok CrossFit Miami Beach – CrossFit

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Warm up (Checkmark)

12min emom

•10-15 bottom of the burpee

•9-12 cal bike

•12-15 vertical jumps

•5-7 cal sprint

Saint (Time)

Every 5min for 25min

12 Single arm devil Press 50/35

20 Box Jump Overs 24/20

12 cal Bike

Notes/stimulus

***use the first round to find your pace but the goal is to keep it sub 3min every round.

Announcements

*HOLIDAY SCHEDULE*

Christmas Eve: 9a, 10a

Christmas: CLOSED

New Year’s Eve: 9a, 10a

New Year’s Day: CLOSED

Reebok CrossFit Miami Beach – MB Conditioning

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110123 (Time)

1000m row

100 V-Ups

1000m row

75 DB Lunges

1000m row

50 DB Snatches

1000m row

25 DB Goblet Squats

Announcements

*HOLIDAY SCHEDULE*

Christmas Eve: 9a, 10a

Christmas: CLOSED

New Year’s Eve: 9a, 10a

New Year’s Day: CLOSED

Reebok CrossFit Miami Beach – MB Conditioning

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103123 (Checkmark)

Every 7min for 28min

400m run

30 weighted step ups (single DB)

20 Burpees

Announcements

*HOLIDAY SCHEDULE*

Christmas Eve: 9a, 10a

Christmas: CLOSED

New Year’s Eve: 9a, 10a

New Year’s Day: CLOSED

Reebok CrossFit Miami Beach – CrossFit

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Warm up (Checkmark)

9min to complete

2 rounds

10/10 Bend and extend

5/5 figure 4 rotations

10 upward downward dog

5 Kip swings

Then

10 Clean High Pulls

10 back squats

10 Muscle cleans

10 Back squats

10 P. Cleans

Back Squat (1×5 @ 75%
1×3 @ 80%
1×1 @ 85%
1×1 @ 90%)

Back Squat

Back Squat

Back Squat

Tragic (AMRAP – Reps)

15min Ladder

3-6-9-12-15-18-21…..

•P. Cleans 135/95

•Pull-ups

*200m run after each set

Notes/stimulus

*** on the early sets you will definitely want to go tap n go on the barbell. The smaller sets are manageable and won’t cost you too much on your grip. Think of going quick singles when you get to the set of 9.

** Same with the pull ups. They will start getting more challenging on set 12-15.

*No need to sprint the 200m. Allow the run to help you recover your grip strength. So keep it steady.

– the run will be scored as 20 reps. 1 rep for every 10m.