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)

Warm up
2 rounds
20 Mountain climbers
5/5 figure 4 rotations
10 Crab Bridges
5 Glute ham raises ( Nordic curl)

Skill (Checkmark)

Skill wod
10min
:30sec m.u. Transition
:30sec cal bike

Deadlift (1×10 @ 55%)

Deadlift (1×5 @ 70%)

Deadlift (1×10 @ 55%)

Trenches (AMRAP – Rounds and Reps)

9min amrap
9 Thrusters 95/65
7 bar facing burpees
5 cal bike

Notes/stimulus
**** This one is tough. Embrace the suck!!!
*** Hold on to all 9 reps of thrusters unbroken. Take 5-10sec to take a breath to slow your heart rate before picking the bar up.
**just keep moving on those burpees. Stay smooth and steady
*5 Cal bike isn’t a lot. Put your head down and go.

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

082023 (Time)

Every 8min for 24min
800m run
25 KBSDHP 32/24
20 T2B

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

081923 (Time)

Teams of 2
Buy in: 150 Dubz

3 Rounds
30 Box Jump overs 24/20”
30 cal Bike
30 F. squats 135/95

Buy out: 150 Dubz

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

081823 (Checkmark)

ROW
7 sets
1’ on 1’ off

Max calories row

Rest 2’

5 rounds

200m run
15 db snatch
12 db lunges
9 burpees over the row

Buy out:

40 knee tucks on 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)

2 rounds
10 Crab bridges
5 HS Kick ups
10 Scorpions
5 Kip swings
10/10 Bend and extend
5 Kick ups

Skill (Checkmark)

5min
Free HS Hold with a partner

5min
Headstand knee tucks w/ a partner

Bonsái (Time)

5 rounds
15 Pull ups
20 Weighted Step ups 24/20” (50/35#)
15 cal row
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 – MB Conditioning

081723 (Checkmark)

6 sets

3’ on 1:30’ off

A- 20 kbs
15 v-ups
10 box jump over
Remaining time max cal bike

B- 20 db thrusters (1X DB)
20 db hang p.cleans
Remaining time max cal bike

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 081723 (Checkmark)

Warm up:
10min amrap
10/10 KB halos
10 KB upright rows
10/10 inverted KB Press
10 squats to sissy squats
10 vertical jumps

S2OH (3x 3+2 Push Press- Jerks

Set 1 @ 50%
Set 2 @ 55%
Set 3 @ 60%
)

any way push, jerk or Split

Change lanes (AMRAP – Rounds and Reps)

15min amrap
10 Burpees
20 RKBS 32/24
10 Burpees
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)

Warm up:
2 rounds
20 Calf Raises
15 Toe raises
10 Mountain Climbers
5/5 ATG split squat

Then

2 rounds
20 hollow rocks
10 Hang P. Cleans (BB)
5 Kip swings

Give it to me (AMRAP – Rounds and Reps)

20min amrap
50 Air Squats
15 Hang P. Cleans 135/95
50 Lunges
20 T2B

***Keep in mind the effects on how the volume of reps of air squats and lunges will play on the Hang P. Cleans and T2B.
** your legs will be heavy and your explosiveness on the hang Cleans will be tough to execute. Break up the barbell as needed. 2-3 sets.

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)

Warm up
3 rounds
10 Calf raises
10 Toe raises
10 prone int/ext rotation

Karate Chop (AMRAP – Reps)

1 round
10 Snatch High Pulls
10 Muscle Snatch
10 Power Snatch

7min amrap
50/40 cal Bike
30 Box Jump Overs 24/20”
*Max Power Snatches 135/95

Rest 3min

6min Amrap

40/30 cal Bike
20 Box Jump Overs 24/20”
*Max Power Snatches 155/105

Rest 3min

5min AMRAP
30/20 cal Bike
10 Box Jump Overs 24/20”
*Max Power Snatches 165/115

Notes/stimulus
*** This one’s fun!!! You will have plenty of time to perform Snatches after your buy in.
** No Need to sprint the Bike. Keep the watts between 350-450 for the men and 250-350 for the women. Going all out will affect your box jump overs as your legs will be extremely loaded.
*For your Snatches: Take your time setting your self up. Be deliberate on every set up. These reps should be quick singles.

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

091423 (AMRAP – Reps)

In 27 minutes complete:

2 rounds

30 back squats @45/35
30 front squats
500/400m row
30 strict press @45/35
30 push press
500/400m row
30 hang p. cleans @45/35
30 bent over rows
500/400m row

Then

Remaining time max cal bike