Announcements

**ANNOUNCEMENT**

Gym will be closed Sunday, 12/17 due to maintenance.

Reebok CrossFit Miami Beach – MB Conditioning

121123 (Checkmark)

5min to get as far as possible

50 cal row

40 Goblet Squats

30 DB Snatches

20 Step Ups

10 Burpee Pull Ups

2min rest

7min to get as far as possible

50 cal row

40 Goblet Squats

30 DB Snatches

20 Step Ups

10 Burpee Pull Ups

3min rest

10min to get as far as possible

50 cal row

40 Goblet Squats

30 DB Snatches

20 Step Ups

10 Burpee Pull Ups

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – CrossFit

121023 (Time)

7 rounds

200m run

18 SDHP 24/16

24 Lunges

30 Sit ups

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – MB Conditioning

120823 (Time)

8 sets

Every 0:45

100m sprint

-right into-

4 sets

Every 1:15

200m sprint

Rest 3’

50 wall balls

40 r.kbs

30 burpees

40 r.kbs

50 wall balls

Buy out: 800m run

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – MB Conditioning

120723 (Checkmark)

Every 5’ for 25’

500m row

20 DB snatch

20 box jump over

Buy out:

50 knee tucks on rower

Every time you break 20 hollow rocks

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

20 hollow rocks

20 Mt. Climbers

15 banded pull aparts

15 Banded High Pulls

10 Banded OH Squats

Hit warm up

20sec each

Hang High Pulls

Vertical jumps

Hang Muscle Cleans

High knees

Hang P. Cleans

Jumping Jacks

Overhead Squat (3×10 heavier than last week
*no need to go heavy. This week is to continue getting comfortable with the movement.
)

Hang Team (Time)

3-6-9-12-15-18

•T2B

•Hang Power Cleans 135/95

*100m run after each set

Notes/stimulus

*** This one is grippy

**Be strategic on the rounds of 15-18. These are the rounds that will be the most difficult. So break them up accordingly.

*use the run as recovery with the exception of the final run.

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – MB Conditioning

120623 (Time)

50 cal bike

3 rounds

18 DB lunges

15 ring rows

12 single arm devil press

40 cal bike

60 DB lunges

40 ring rows

20 single arm devil press

30 cal bike

Beginning at 0:00 and every 04:00 complete: 200m run

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

3 rounds

10 calf raises

10 toe raises

5/5 ATG split squats

3 rounds

20 Shoulder taps

10 bent arm scorpions

5 dive bombers

Dubz (AMRAP – Reps)

3 sets

1min dubz

1min rest

Marino (Calories)

8 sets

2min of work- :30sec rest

5 Strict Pull ups

5 Strict HSPU

5 Box Jumps 30/24

•max cal row with remaining time

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10/10 T stands

10 bent knee windshield wipers

10 vert raises

10 lat raises

10 bent over rows

10 upright rows

3min hit

:10 sec bike sprint

:50 sec slow bike

Stanley (AMRAP – Rounds and Reps)

24min amrap

10 Deadlifts 225/155

15 cal bike

20 H.R. Push ups

200m run

Notes/stimulus

*** push the pace on this work out. The movements are pretty balance which should allow you to hold on to a much faster pace.

** the only real troublesome are are the hand Release push ups. If you break them up just make sure you rest siting upright to give your shoulders and triceps a break.

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – MB Conditioning

120523 (Checkmark)

30’ EMOM

A- Max cal row

B- Max step ups

C- Max cal ski

D- Max kbs

E- Max teepee push ups

F- REST

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10 cat cow

10/10 bend and ext

5 Squat to sissy squat

10 scorpions

5 dive bombers

Then

Hit warm up

Every 30sec for 2min

10 squat jumps

Max high knees

Back Squat (3×10
@45-50-55%)

Cascade (AMRAP – Reps)

Every 3min for 18min

Add a round every set

0-3min

1 round

3 Clean and jerks 135/95

3 Bar-Facing Burpees

3-6min

2 rounds

3 Clean and jerks 135/95

3 Bar-Facing Burpees

6-9min

3 rounds

3 Clean and jerks 135/95

3 Bar-Facing Burpees

Etc….

Notes/stimulus

*** Don’t get sucked into the first three rounds!!! Those will bring in a false sense of security. The wod doesn’t start till the round of 4.

** try to maintain a pace of 1 round every 30sec. This will be the pace that will allow you to complete all 6 sections.