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)

Every 30sec for 9min

•Toy Soldiers

•Vertical Jumps

•Scorpions

•Bottom of the Burpee

•Jumping Jacks

•Squat Jumps

Warm up (Checkmark)

Barbell work

7 reps each

•Clean High Pull

•Muscle Cleans

•Power Cleans

•Jerks

*First 3 reps on Coaches command

Clean and Jerk Max (AMRAP – Reps)

1min max rep : 90sec rest

Clean and Jerks

Set 1- 135/95lbs

Set 2- 155/105lbs

Set 3- 185/125lbs

Shrek (AMRAP – Rounds and Reps)

15min AMRAP

40 Lunges

15 Bar hopping Burpees

20 T2B

15 Bar hopping burpees

*alternate each round between forward and reverse lunges.

Notes/stimulus

***Keep a good pace on your lunges. No need to sprint. Should be able to perform every set unbroken.

** Hold on when it comes to the burpees. After lunges and T2B your legs and core will be taxed so just keep moving.

*Break up those toes to bar early. The burpees and T2B use the same core Muscles.

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

102923 (Time)

4 Rounds

400m run

25 SDHP 24/16

20 H.R. Push Ups

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

102823 (Time)

Teams of 2

100 cal bike

75 Box jump 24/20

50 P. Snatches 135/95

50 Cal Bike

35 Box Jumps

20 P. Snatches

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

102723 (Time)

60 wall balls

50 cal bike

40 DB snatch

30 cal bike

20 burpee over the db

10 cal bike

Beginning at 0:00 and every 03:00 complete:

200m run

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)

12min EMOM

•8-12 cal bike

•5-8 HS Kick ups

•5-8 cal bike sprint

•7-10 burpees

Barbell warm up

15 deadlifts

15 Hang P. Cleans

15 Jerks

How we roll (Time)

7 rounds

200m run

12 Deadlifts 95/65

9 Hang Power Cleans

6 S2OH

Notes/stimulus

** This will be as hard as you want to make it. Aim to keep your 200m pace between 35-50sec. No need to reserve to much sine the load is relatively light. The goal on the barbell is to go unbroken. If you do break; it should be at 11 Deadlifts so that you don not perform an extra rep to get to the cleans or. S2OH.

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

102623 (Checkmark)

Intervals

5 sets

3’ on 2’ off

20 ring rows

15 kbs

10 box jumps

Remaining time:

Max cal rower

Buy out:

50 knee tucks on the rower

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)

12min to complete

3 rounds

10 knee rotations

5/5 figure 4 rotations

10/10 bend and extend

10 Hollow rocks

15 Dubz or attempts

Swerve (Time)

5 rounds

50 Dubz/ 100 single unders

30 Wallballs 20/14

25 Weighted sit ups 35/25

Notes/stimulus

***Make sure you stay relaxed on your Dubz!!! Getting frustrated and getting tight can lead to trips.

** on the wallballs you can hon unbroken but as you get tired keep it to 2 sets.

*Weighted sit ups can be used as a rest but they will get harder deeper in the workout.

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

102523 (Checkmark)

Bike sprints

7 SETS

20” sprint

40” rest

Rest 3’

12’ AMRAP

50 dubz

20 db lunges

10/10 lat medball wall slams

Rest 2’

Bike sprints

7 SETS

15” sprint

45” rest

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)

10min Amrap

10/10 bend and ext on post

10 calf raises

10 Toe raises

5 Tuck jumps

10 upward downward dog

10 Scorpions

20 Shoulder taps

Old School (Time)

10-20-30-40-50

Alt DB Snatches 50/35

After each set

20 Push Ups

15 Box Jump overs 24/20

Notes/stimulus

***This wod is a play off of an old school open wod. As The Snatch rep gets higher; you will want to break up those reps up to 2-3 sets.

**Push ups wont be difficult early on but later in the wod muscle fatigue can set in. just like the db snatches; start breaking them ups.

*Keep the Box jumps steady to give your shoulders a little bit of a breaqk.

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)

10min amrap

10 banded pull aparts

10 banded bent over rows

5 Kip swings

20 frog thrusts

Core wod (Checkmark)

10min EMOM

A)5-7 Strict T2B

B) 20-25 hollow rocks

Ferry Boat (Time)

5 rounds

21 cal row

15 Pull ups

9 thrusters 95/66

notes/stimulus

***Just Shit up and go!!!! Aim to keep the row sub 1-1:15. As you get deeper in the wod it will get increasingly difficult but still attainable.

** try to hold on to going unbroken as long as you can. If not this should still be no more than 2 sets.

*thrusters should be unbroken as well.