Announcements

The CrossFit Open starts Feb.16

CLICK HERE TO REGISTER

Every Saturday. Heats begin 11am.

Registration required to participate.

Arrive 30mins prior to sign in and for athlete briefing.

Reebok CrossFit Miami Beach – CrossFit

Oly Complex 021323 (Weight)

Oly complex
4 sets @ 65-70-75-75%
1 Clean Pull
1 Hang Squat Clean
1 Squat Clean
1 Jerk

I Pull Up (AMRAP – Reps)

3 Sets
2min max reps/ 1 min rest
100 single Unders
5 Deadlifts 225/145
5 bar hopping Burpees
Max Strict Pull Ups

Then

3 Sets
2min max reps/ 1 min rest
50 Dubz
5 Deadlifts 225/145
5 Bar Hopping burpees
Max Pull Ups

Announcements

The CrossFit Open starts Feb.16

CLICK HERE TO REGISTER

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

021323 (No Measure)

30’ emom

A- 15 t2b
B- 25 wall balls
C- 4 wall climbs
D- 200m run
E- rest

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

4 rounds

30 Alt DB Snatches 50/35

25 T2B

500m row

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

Teams of 2

400m run together

2 rounds

50 Hang P. Cleans 135/95

40 Burpee Box jumps 24/20

30 cal bike

400m run together

Reebok CrossFit Miami Beach – CrossFit

Hero Hopper Friday 0210 (No Measure)

Arai
Life line
Mashed Monos
Thor
Kody
Movers for Tito
Toll
Henry Sanchez
Stephen W. Groves

Reebok CrossFit Miami Beach – MB Conditioning

021023 (AMRAP – Reps)

100 cal Bike
80 Push Press (empty barbell)
60 Box Jump Overs
40 T2B
20 Burpee box Step ups

Reebok CrossFit Miami Beach – CrossFit

Warm up 020923 (No Measure)

40 Banded OH Squats

Power Snatch (3 sets
1min
3-5 reps @ 70%
2min rest)

World Win (AMRAP – Reps)

12min ladder
Buy in: 800m run
5-10-15-20-25-30
•wallballs
•Box Jumps 24/20

Reebok CrossFit Miami Beach – MB Conditioning

020923 (No Measure)

8 sets
Row
1min on/1min off
•max meters

Rest 3min

15min AMRAP
200m run
50 DB Lunges
30 Weighted Sit ups

Reebok CrossFit Miami Beach – CrossFit

Tantrum (Time)

For Time:
50 Dubz
30 cal Row
15 Front Squats 155/105
15 Strict HSPU

50 Dubz
30 cal Row
10 Front Squats 185/125
10 Strict HSPU

50 Dubz
30 cal Row
5 Front Squats 205/135
5 Strict HSPU

Reebok CrossFit Miami Beach – MB Conditioning

020823 (No Measure)

Warm up
9min emom
A) 30 heel drives
B) 20 scorpions
C) 200m run

Rest 3min

20min Ladder
5-10-15-20-25-30-35…
•cal Bike
•Push Ups
•Box Jumps