Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10 Baby Makers

10 Scorpions

10 H.R. Push ups

20 SDHP (light KB)

Strength (Checkmark)

Bench Press

5×5

Deadlifts

5х 5

@65-70%

Deadlift (5×5
@ 65-70%)

Bench Press (5×5
@ 65-70%)

MFLH Twinning Tuesday 071624 (Time)

4 Rounds for Time with a partner:

20 Squat Cleans (115/85lbs)

20 Bar Facing Burpees

20 Calorie Echo

*Split all reps however you want between partners.

NOTES: today’s partner work out the squat cleans should be performed at a weight that is feasible for at least five touch and go reps every time. The goal of the work out is to move fast so keep your sets short if needed the transition quickly between partners. Target time for this workout is around 16 minutes o lace if nnecihla

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – MB Conditioning

071524 (Checkmark)

50 cal bike

100 sit ups

40 cal bike

80 r.kbs

30 cal bike

60 push ups

20 cal bike

40 kb g2oh

10 cal bike

20 triple touch v-ups

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds (5min)

2 wall climbs

5 Kip Swings

10/10 Bend and ext

10 reps each

•Hang Snatch High Pull

•Hang Muscle Snatch

•Hang P. Snatch

Hang Snatch (Every 1:30 x 10 sets (15:00)
12
Hang Snatch (Above knee)
Sets 1,2,3: 2-3 reps @ 70-80%
Sets 4,5,6: 1-2 reps @ 80-85%
Sets 7,8,9,10: 1 rep @ 85+%
*Only increase after successful lifts.
If you miss, stay at the same weight.
If you miss again, go down i)

MFLH EMOM Mondays 071524 (AMRAP – Reps)

EMOM X 16min

Minute 2: 5 Pull-Ups + 10 Push-Ups

Minute 3: 15/12 Calorie Bike

Minute 4: 5 Pull-Ups + 10 Push-Ups

Minute 5: 14 DB Snatch @ 50/35

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

071424 (AMRAP – Rounds and Reps)

25min Amrap

50 Dubz

40 Sit ups

30 Lunges

20 SDHP 24/16

10 Box Jumps 30/24

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

071324 (Time)

Teams of 2

50 Deadlifts 155/105

50 HSPU

400m run

40 Deadlifts 185/125

40 HSPU

400m run

30 Deadlifts 225/145

30 HSPU

400m run

20 Deadlifts 275/165

20 HSPU

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – MB Conditioning

071224 (Checkmark)

Every 5min for 30min

A)600m run

20 Russian KBS

Max V-Ups

B)100 Dubz/200 single unders

5 wall climbs

Max wallballs

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

General warm up

2 rounds

10/10 Bend and extend

15 Banded Deadlifts

10 PVC Pipe pass through

5 cal sprint

Barbell

•Snatch High Pulls

•Muscle Snatch

•Power Snatch

Power Snatch (5×3
Keep weight moderately heavy but keep Technique a priority.)

MFLH 071224 (Time)

5 Rounds of:

2:00 On / 2:00 Off

15/12 Calorie Echo Bike

10 Burpees Over Bar

Max Squat Clean Thrusters with remaining time*

continue until 50 reps are completed

Rx (95/65)

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – MB Conditioning

071124 (Time)

For time

5 rounds

10 cal Bike

5 Burpee Box jump step downs

20 DB Snatches

5 Burpee Box Jumps step downs

10 Ring rows

5 Burpee Box Jumps step downs

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up

10 scorpions

5 Dive Bombers

10 Crab Bridges

10 banded pull downs

100m run

7min amrap

Bench Press (5х 5
Increase weight every set)

MFLH 071124 (AMRAP – Rounds and Reps)

AMRAP in 20:00

5 L Pull-up

10 H.R. Push ups

200m Run

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – MB Conditioning

Warm Up (Checkmark)

3 rounds

150m row

10 Sonics

10 90/90

10 WindShield Wipers

071024 (Checkmark)

Every 5min for 10min

1000/800m row

20min amrap (10min mark – 30min mark)

30 Air Lunges

30 Sit ups

30 Russian KBS

400m Run