Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
2min on 1min off
15 cal row buy in
Remaining time max Burpee Box Jump overs 24/20
*continue until 100 Burpee Box Jump overs
MB Conditioning – Mon, Jan 15
Reebok CrossFit Miami Beach – MB Conditioning
011524 (Checkmark)
6 sets
Every minute on the minute
200m run
Rest 2’
6 sets
Every minute on the minute
200/170m row
Rest 2’
6 sets
Every minute on the minute
18 wall balls
CrossFit – Sun, Jan 14
Announcements
**UPCOMING EVENTS**
- FRIDAY, 1/12 (1-2:30p) Power Monkey SNATCH Workshop
- FRIDAY, 1/12 (2:30-4p) Power Monkey MUSCLE UP Workshop
- SATURDAY, 1/13 (12-1:30p) Power Monkey HANDSTAND Workshop
Members Register in Office for Power Monkey Workshops. Limited Spots!
- SUNDAY, 1/14 (7:30-9a) MFLH and Chris Harris 5k and Pump Session
We’re giving away limited pairs of the Unreleased Nano X4 to 10 Special Friends! Winner announced at the event.
To Qualify for the Unreleased X4 Nanos Raffle complete the following:
- Click Here to sign up for the event
- Follow instructions in the confirmation email
- Follow @reebokcrossfitmiamibeach and @movefastliftheavy on IG
- Tag 3 friends on IG Post
Reebok CrossFit Miami Beach – CrossFit
011424 (Time)
5 Rounds
20/15 Cal Bike
15 T2B
10 Box Jumps 30/24
CrossFit – Sat, Jan 13
Announcements
**UPCOMING EVENTS**
- FRIDAY, 1/12 (1-2:30p) Power Monkey SNATCH Workshop
- FRIDAY, 1/12 (2:30-4p) Power Monkey MUSCLE UP Workshop
- SATURDAY, 1/13 (12-1:30p) Power Monkey HANDSTAND Workshop
Members Register in Office for Power Monkey Workshops. Limited Spots!
- SUNDAY, 1/14 (7:30-9a) MFLH and Chris Harris 5k and Pump Session
We’re giving away limited pairs of the Unreleased Nano X4 to 10 Special Friends! Winner announced at the event.
To Qualify for the Unreleased X4 Nanos Raffle complete the following:
- Click Here to sign up for the event
- Follow instructions in the confirmation email
- Follow @reebokcrossfitmiamibeach and @movefastliftheavy on IG
- Tag 3 friends on IG Post
Reebok CrossFit Miami Beach – CrossFit
011324 (Time)
Teams of 2
2000m row
150 wall balls
800m run
150 ALT DB Snatches 50/35
2000m row
CrossFit – Fri, Jan 12
Announcements
**UPCOMING EVENTS**
- FRIDAY, 1/12 (1-2:30p) Power Monkey SNATCH Workshop
- FRIDAY, 1/12 (2:30-4p) Power Monkey MUSCLE UP Workshop
- SATURDAY, 1/13 (12-1:30p) Power Monkey HANDSTAND Workshop
Members Register in Office for Power Monkey Workshops. Limited Spots!
- SUNDAY, 1/14 (7:30-9a) MFLH and Chris Harris 5k and Pump Session
We’re giving away limited pairs of the Unreleased Nano X4 to 10 Special Friends! Winner announced at the event.
To Qualify for the Unreleased X4 Nanos Raffle complete the following:
- Click Here to sign up for the event
- Follow instructions in the confirmation email
- Follow @reebokcrossfitmiamibeach and @movefastliftheavy on IG
- Tag 3 friends on IG Post
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
8min
PVC Pipe warm up
Then
10 Tempo PVC OH Squats
Then
Barbell work
5 reps each on coaches command
•snatch high pull
•Muscle Snatch
•Power Snatch
• Clean Pull
•Clean Pull Unders
•Squat Cleans
Gas on E (Time)
2 rounds
200m run
15 P. Snatches 135/95
15 Burpee Box Jump overs 24/20
200m run
15 Burpee Box Jump Overs 24/20
15 Squat Cleans 135/95
MB Conditioning – Fri, Jan 12
Announcements
**UPCOMING EVENTS**
- FRIDAY, 1/12 (1-2:30p) Power Monkey SNATCH Workshop
- FRIDAY, 1/12 (2:30-4p) Power Monkey MUSCLE UP Workshop
- SATURDAY, 1/13 (12-1:30p) Power Monkey HANDSTAND Workshop
Members Register in Office for Power Monkey Workshops. Limited Spots!
- SUNDAY, 1/14 (7:30-9a) MFLH and Chris Harris 5k and Pump Session
We’re giving away limited pairs of the Unreleased Nano X4 to 10 Special Friends! Winner announced at the event.
To Qualify for the Unreleased X4 Nanos Raffle complete the following:
- Click Here to sign up for the event
- Follow instructions in the confirmation email
- Follow @reebokcrossfitmiamibeach and @movefastliftheavy on IG
- Tag 3 friends on IG Post
Reebok CrossFit Miami Beach – MB Conditioning
060923 (No Measure)
For time:
7 rounds
10 cal rower
10 burpees to target
10 cal bike
10 db S2OH (2x db)
100m run
CrossFit – Thu, Jan 11
Announcements
**UPCOMING EVENTS**
- FRIDAY, 1/12 (1-2:30p) Power Monkey SNATCH Workshop
- FRIDAY, 1/12 (2:30-4p) Power Monkey MUSCLE UP Workshop
- SATURDAY, 1/13 (12-1:30p) Power Monkey HANDSTAND Workshop
Members Register in Office for Power Monkey Workshops. Limited Spots!
- SUNDAY, 1/14 (7:30-9a) MFLH and Chris Harris 5k and Pump Session
We’re giving away limited pairs of the Unreleased Nano X4 to 10 Special Friends! Winner announced at the event.
To Qualify for the Unreleased X4 Nanos Raffle complete the following:
- Click Here to sign up for the event
- Follow instructions in the confirmation email
- Follow @reebokcrossfitmiamibeach and @movefastliftheavy on IG
- Tag 3 friends on IG Post
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
2 sets each
10 HS Kick Ups
5 Clean High Pulls
5 Muscle Cleans
5 P. Cleans
•1 partner complete a while round while partner 2 is on the bike.
Blurr (Time)
Teams of 2
50 cal bike
5 rounds
20 HSPU
10 P. Cleans 155/105
50 cal bike
MB Conditioning – Thu, Jan 11
Announcements
**UPCOMING EVENTS**
- FRIDAY, 1/12 (1-2:30p) Power Monkey SNATCH Workshop
- FRIDAY, 1/12 (2:30-4p) Power Monkey MUSCLE UP Workshop
- SATURDAY, 1/13 (12-1:30p) Power Monkey HANDSTAND Workshop
Members Register in Office for Power Monkey Workshops. Limited Spots!
- SUNDAY, 1/14 (7:30-9a) MFLH and Chris Harris 5k and Pump Session
We’re giving away limited pairs of the Unreleased Nano X4 to 10 Special Friends! Winner announced at the event.
To Qualify for the Unreleased X4 Nanos Raffle complete the following:
- Click Here to sign up for the event
- Follow instructions in the confirmation email
- Follow @reebokcrossfitmiamibeach and @movefastliftheavy on IG
- Tag 3 friends on IG Post
Reebok CrossFit Miami Beach – MB Conditioning
0610723 (No Measure)
6 sets
3’ on 1’30” off
A- 20 h.r. push ups
15 kb g2oh
10 pull ups
Remaining time: max wall balls
B- 18 kb step ups
16 v-ups
14 lunge hops
Remaining time: max r.kbs
MB Conditioning – Wed, Jan 10
Announcements
**UPCOMING EVENTS**
- FRIDAY, 1/12 (1-2:30p) Power Monkey SNATCH Workshop
- FRIDAY, 1/12 (2:30-4p) Power Monkey MUSCLE UP Workshop
- SATURDAY, 1/13 (12-1:30p) Power Monkey HANDSTAND Workshop
Members Register in Office for Power Monkey Workshops. Limited Spots!
- SUNDAY, 1/14 (7:30-9a) MFLH and Chris Harris 5k and Pump Session
We’re giving away limited pairs of the Unreleased Nano X4 to 10 Special Friends! Winner announced at the event.
To Qualify for the Unreleased X4 Nanos Raffle complete the following:
- Click Here to sign up for the event
- Follow instructions in the confirmation email
- Follow @reebokcrossfitmiamibeach and @movefastliftheavy on IG
- Tag 3 friends on IG Post
Reebok CrossFit Miami Beach – MB Conditioning
011024 (Checkmark)
30min emom
•cal bike
•burpees
•cal ski
CrossFit – Wed, Jan 10
Announcements
**UPCOMING EVENTS**
- FRIDAY, 1/12 (1-2:30p) Power Monkey SNATCH Workshop
- FRIDAY, 1/12 (2:30-4p) Power Monkey MUSCLE UP Workshop
- SATURDAY, 1/13 (12-1:30p) Power Monkey HANDSTAND Workshop
Members Register in Office for Power Monkey Workshops. Limited Spots!
- SUNDAY, 1/14 (7:30-9a) MFLH and Chris Harris 5k and Pump Session
We’re giving away limited pairs of the Unreleased Nano X4 to 10 Special Friends! Winner announced at the event.
To Qualify for the Unreleased X4 Nanos Raffle complete the following:
- Click Here to sign up for the event
- Follow instructions in the confirmation email
- Follow @reebokcrossfitmiamibeach and @movefastliftheavy on IG
- Tag 3 friends on IG Post
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
12min Amrap
10 Scorpions
10 dive bombers
10/10/10 Good Mornings
10 knee rotations
SlingShot (Time)
For time
100 Lunges
800m run
60 push ups
40 Deadlifts 225/155
60 push ups
800m run
100 Lunges
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