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:

1. Click Here to sign up for the event
2. Follow instructions in the confirmation email
3. Follow @reebokcrossfitmiamibeach and @movefastliftheavy on IG
4. Tag 3 friends on IG Post

Reebok CrossFit Miami Beach – MB Conditioning

010924 (Checkmark)

100 DB Lunges

800m run

60 Alt DB Snatch

400m run

20 Burpee Pull Ups

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:

1. Click Here to sign up for the event
2. Follow instructions in the confirmation email
3. Follow @reebokcrossfitmiamibeach and @movefastliftheavy on IG
4. Tag 3 friends on IG Post

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

Warm up:

12min emom

•Row

•Mt. Climbers

•scorpions

•squat to sissy squat

Barbell work

10 reps each(first 5 on coaches command)

•Clean High Pulls

•Muscle Cleans

•P. Cleans

No Jumper (Time)

Every 6min for 24min

500m row

25 wallballs 20/14

10 P. Cleans 185/125

Notes/stimulus

***aim to keep the row at a conservative pace. Between 1:550-2min for men and 2-2:10 for women. This pace should allow you to go straight into the wallballs.

** should be able to hold on to the wallballs for unbroken sets. If you do shouldn’t be more than 2 sets .

*quick singles for the power cleans. Should look to gfi ish sub 4min each set.

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:

1. Click Here to sign up for the event
2. Follow instructions in the confirmation email
3. Follow @reebokcrossfitmiamibeach and @movefastliftheavy on IG
4. Tag 3 friends on IG Post

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

060523 (No Measure)

0’-10’
3 rounds
40 air squats
30 push ups
20 sit ups

10’-15’
800m run

15’-20’
50/40 cal bike

20’-30’
50 kb swings
50 kb lunges
50 kb sdhp
50 kb goblet squat

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:

1. Click Here to sign up for the event
2. Follow instructions in the confirmation email
3. Follow @reebokcrossfitmiamibeach and @movefastliftheavy on IG
4. Tag 3 friends on IG Post

Reebok CrossFit Miami Beach – CrossFit

010724 (Time)

4 rounds

50 Dubz/125 single unders

25 RKBS 32/24

20 Box Junps 24/20

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:

1. Click Here to sign up for the event
2. Follow instructions in the confirmation email
3. Follow @reebokcrossfitmiamibeach and @movefastliftheavy on IG
4. Tag 3 friends on IG Post

Reebok CrossFit Miami Beach – CrossFit

010624 (Time)

Teams of 2

800m run together

80 cal bike

600m run

60 Front Squats 135/95

400m run

40 T2B

200m run

20 cal bike

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

3 sets

5 frontal raises

5 lat raises

5 bent over flys

5 high pulls

5/5/5 good mornings

Gymnastics (Checkmark)

Part 1

4 sets

3 wall climbs + 30 sec wall facing HS Hold

*rest 90sec to 2min between sets

Part 2

With a partner

Accumulate 2-3min freestanding HS Hold

Best regards (AMRAP – Rounds and Reps)

3 Sets

5min amrap: 1min rest

7 Deadlifts 225/155

14 H.R. Push ups

21 weighted sit ups 30/20

Reebok CrossFit Miami Beach – MB Conditioning

010423 (Checkmark)

For time:

100 plate G2OH @45/35

100 kb goblet squats

100 ring rows

100 box jumps

100 kb sdhp

-Complete all of the above in any order

-Break all of the above any how you want

-EVERY TIME YOU SWITCH: 10 burpees to plate

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Warm up WOD (AMRAP – Rounds and Reps)

10min amrap

5cal Bike

10 Mt. Climbers

10 upward/Downward dog

5 squat to sissy squat

Back Squat (18min to reach 1RM
Back squat)

MFLH x RCFMB remix 1 (AMRAP – Rounds and Reps)

AMRAP in 12:00

10/7 Caloire Echo Bike

1 single arm Devils Press (L) 50/35

1 DB Thrusters (L)

1 single arm Devils Press (R) 50/35

1 DB Thrusters (R)

10/7 Caloire Echo Bike

2 single arm Devils Press (L) 50/35

2 DB Thrusters (L)

2 single arm Devils Press (R) 50/35

2 DB Thrusters (R)

10/7 Caloire Echo Bike

3 single arm Devils Press (L) 50/35

3 DB Thrusters (L)

3 single arm Devils Press (R) 50/35

3 DB Thrusters (R)

…etc until time expires

Notes/stimulus

*** This wod is all about time under tension. Full body from the shoulders to the legs.

** find a pace just under that redline which allow you to keep your breathing and heart rate steady.

*you want to keep your watts between 275-325 consistently.

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

010224 (Checkmark)

From 0:00 to 12:00

7 rounds

10 wall balls

10 kbs

From 12:00 to 24:00

7 rounds

10 burpees

10 alt. DB snatch

From 24:00 to 30:00

50/40 cal bike

Reebok CrossFit Miami Beach – CrossFit

Warm up WOD (AMRAP – Rounds and Reps)

10min amrap

5cal Bike

10 Mt. Climbers

10 upward/Downward dog

5 squat to sissy squat

Back Squat (18min to reach 1RM
Back squat)

MFLH x RCFMB remix 1 (AMRAP – Rounds and Reps)

AMRAP in 12:00

10/7 Caloire Echo Bike

1 single arm Devils Press (L) 50/35

1 DB Thrusters (L)

1 single arm Devils Press (R) 50/35

1 DB Thrusters (R)

10/7 Caloire Echo Bike

2 single arm Devils Press (L) 50/35

2 DB Thrusters (L)

2 single arm Devils Press (R) 50/35

2 DB Thrusters (R)

10/7 Caloire Echo Bike

3 single arm Devils Press (L) 50/35

3 DB Thrusters (L)

3 single arm Devils Press (R) 50/35

3 DB Thrusters (R)

…etc until time expires

Notes/stimulus

*** This wod is all about time under tension. Full body from the shoulders to the legs.

** find a pace just under that redline which allow you to keep your breathing and heart rate steady.

*you want to keep your watts between 275-325 consistently.