Announcements
NEW CLASS SCHEDULE
Beginning 12/1
Saturdays: 9a, 10a, 11a
Sundays: 9a, 10a
Reebok CrossFit Miami Beach – CrossFit
120323 (Time)
Every 6min for 24min
200m run
20 rKBS 32/24
20 Box Jumps 24/20
200m run
MB Conditioning – Fri, Dec 1
Announcements
NEW CLASS SCHEDULE
Beginning 12/1
Saturdays: 9a, 10a, 11a
Sundays: 9a, 10a
Reebok CrossFit Miami Beach – MB Conditioning
120123 (Time)
5 rounds
200m run
20 DB Snatches
20 cal row
20 Box jumps
CrossFit – Thu, Nov 30
Announcements
NEW CLASS SCHEDULE
Beginning 12/1
Saturdays: 9a, 10a, 11a
Sundays: 9a, 10a
Reebok CrossFit Miami Beach – CrossFit
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 (3×10 choose weight by feel)
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.
MB Conditioning – Thu, Nov 30
Announcements
NEW CLASS SCHEDULE
Beginning 12/1
Saturdays: 9a, 10a, 11a
Sundays: 9a, 10a
Reebok CrossFit Miami Beach – MB Conditioning
113023 (Time)
7 rounds
20 wall balls
10 KBSDHP
5 cal bike
*rest 1min after each round
MB Conditioning – Wed, Nov 29
Announcements
NEW CLASS SCHEDULE
Beginning 12/1
Saturdays: 9a, 10a, 11a
Sundays: 9a, 10a
Reebok CrossFit Miami Beach – MB Conditioning
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
CrossFit – Tue, Nov 28
Announcements
NEW CLASS SCHEDULE
Beginning 12/1
Saturdays: 9a, 10a, 11a
Sundays: 9a, 10a
Reebok CrossFit Miami Beach – CrossFit
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.
MB Conditioning – Tue, Nov 28
Announcements
NEW CLASS SCHEDULE
Beginning 12/1
Saturdays: 9a, 10a, 11a
Sundays: 9a, 10a
Reebok CrossFit Miami Beach – MB Conditioning
112823 (Time)
1000m row
100 DB Lunges
750m row
75 RKBS
500m row
50 H.R. Push ups
750m row
75 sit ups
1000m row
100 DB Goblit squats
MB Conditioning – Mon, Nov 27
Announcements
BOOK YOUR RECOVERY SESSION HERE
Looking to improve your recovery game?
We’ve partnered up with Movement is Life and Maribel Rojas!
Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.
Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.
Book your session today!
Reebok CrossFit Miami Beach – MB Conditioning
112723 (AMRAP – Reps)
6 sets
2min Max
Man makers
1min rest
:30 Max
Cal bike
1min rest
CrossFit – Mon, Nov 27
Announcements
BOOK YOUR RECOVERY SESSION HERE
Looking to improve your recovery game?
We’ve partnered up with Movement is Life and Maribel Rojas!
Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.
Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.
Book your session today!
Reebok CrossFit Miami Beach – CrossFit
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 (3 x 10 @ 40-45-50%)
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.
CrossFit – Sun, Nov 26
Announcements
BOOK YOUR RECOVERY SESSION HERE
Looking to improve your recovery game?
We’ve partnered up with Movement is Life and Maribel Rojas!
Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.
Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.
Book your session today!
Reebok CrossFit Miami Beach – CrossFit
112623 (AMRAP – Rounds and Reps)
AMRAP in 24 minutes
14 cal row
22 Air Squats
14 Burpees
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