Reebok CrossFit Miami Beach – MB Conditioning
022123 (No Measure)
15 Burpees
15 WallBalls
15 KBS
50 Dubz/100 single unders
25 Burpees
25 WallBalls
25 KBS
50 Dubz/100 single unders
35 Burpees
35 WallBalls
35 KBS
50 Dubz/100 single unders
CrossFit – Tue, Feb 21
Reebok CrossFit Miami Beach – CrossFit
Earth (Time)
Every 7min for 21min
A) 30 cal Bike
25 Front squats 45/35
20 Burpee Target reaches
Every time you break with the barbell 10 cal penalty to be assessed at the end of the workout
Wind (Time)
7min to complete
B) 30 cal Bike
25 Push Press 45/35
20 Burpee Target reaches
Every time you break with the barbell 10 cal penalty to be assessed at the end of the workout
Fire (Time)
7min to complete
C) 30 cal Bike
25 Thrusters 45/35
20 Burpee Target reaches
Every time you break with the barbell 10 cal penalty to be assessed at the end of the workout
MB Conditioning – Mon, Feb 20
Reebok CrossFit Miami Beach – MB Conditioning
022023 (No Measure)
Every 5min for 30min
A) 1000m row
B) 800m run
C) 50/40 cal bike
CrossFit – Mon, Feb 20
Reebok CrossFit Miami Beach – CrossFit
Oly complex 022023 (Weight)
Clean Complex
5 sets increase weight every set
1 rep each
•clean Pull
•P. Clean + Jerk
•Sq. Clean + Jerk
What about Us (Time)
For time
50 Box Jump Overs 24/20
40 T2B
30 P. Cleans 185/125
CrossFit – Sun, Feb 19
Announcements
The CrossFit Open starts Feb.16
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
Reebok CrossFit Miami Beach – CrossFit
021923 (Time)
800M run
60 sit ups
40 Thrusters 95/65
60 v-Ups
800m run
CrossFit – Sat, Feb 18
Announcements
The CrossFit Open starts Feb.16
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
Reebok CrossFit Miami Beach – CrossFit
021823 (Time)
Teams of 2
3 rounds
50 Alt DB Snatches 50/35
40 Bar Hopping Burpees
30 Front Rack Lunges 135/95
*while one partner is working the other won the bike. Every cal on the bike will be a sec off the total time.
MB Conditioning – Fri, Feb 17
Announcements
The CrossFit Open starts Feb.16
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
Reebok CrossFit Miami Beach – MB Conditioning
021723 (No Measure)
5 rounds
30/25 cal row
15 box jump overs
20/15 cal bike
10 single arm devil press
Buy out:
50 hollow rocks
40 sit ups
30 hollow rocks
20 sit ups
CrossFit – Fri, Feb 17
Announcements
The CrossFit Open starts Feb.16
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
Reebok CrossFit Miami Beach – CrossFit
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
MB Conditioning – Wed, Feb 15
Announcements
The CrossFit Open starts Feb.16
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
Reebok CrossFit Miami Beach – MB Conditioning
021523 (No Measure)
BIKE SRINTS
10 sets
20” sprints
40” rest
Rest 3’
7’ amrap
15 V-ups
20 air squats
25 kbs
Rest 2’
5 sets
30” sprints
30” rest
CrossFit – Wed, Feb 15
Announcements
The CrossFit Open starts Feb.16
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
Reebok CrossFit Miami Beach – CrossFit
Riddler (AMRAP – Reps)
5 sets
2:30 on/90sec off
200m run
12 Hang P. Cleans 135/95
12 Box Jump Overs 24/20
Remaining Max HSPU
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