Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10 cat cow

10/10 bend and ext

5 Squat to sissy squat

10 scorpions

5 dive bombers

Then

Hit warm up

Every 30sec for 2min

10 squat jumps

Max high knees

Back Squat (3×10
@45-50-55%)

Cascade (AMRAP – Reps)

Every 3min for 18min

Add a round every set

0-3min

1 round

3 Clean and jerks 135/95

3 Bar-Facing Burpees

3-6min

2 rounds

3 Clean and jerks 135/95

3 Bar-Facing Burpees

6-9min

3 rounds

3 Clean and jerks 135/95

3 Bar-Facing Burpees

Etc….

Notes/stimulus

*** Don’t get sucked into the first three rounds!!! Those will bring in a false sense of security. The wod doesn’t start till the round of 4.

** try to maintain a pace of 1 round every 30sec. This will be the pace that will allow you to complete all 6 sections.

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – CrossFit

120323 (Time)

Every 6min for 24min

200m run

20 rKBS 32/24

20 Box Jumps 24/20

200m run

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – MB Conditioning

120123 (Time)

5 rounds

200m run

20 DB Snatches

20 cal row

20 Box jumps

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – MB Conditioning

113023 (Time)

7 rounds

20 wall balls

10 KBSDHP

5 cal bike

*rest 1min after each round

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

7min to complete

3 rounds

10 scorpions

10 prone int/ext rotation

10 Mt. Climbers

10 Banded OH Squats

Barbell warm up

12 Snatch High Pull

9 Muscle Snatch

7 P. Snatches

5 OH Squats

Overhead Squat (3×10 choose weight by feel)

Beta (Time)

For time 1000m row

15 P. snatches135/95

20 T2B

750m row

10 P. snatches

15 T2B

500m row

5 P. Snatches

10 T2B

Notes/stimulus

***no need to start off fast in this workout. With a descending volume of reps; the wod gets easier the deeper you get in. With that being said you do want to pick up the pace as you get deeper into the smaller rep schemes.

** Conserve your grip on the snatches by going quick singles. Save the tap n go for the later sections.

*T2B break them up sooner rather than later.

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – MB Conditioning

112923 (Checkmark)

6 sets

3min on:2min rest

A)400m run

Max burpee box jump over w/ remaining time

B) 400m run

Max Pull ups/ring rows w/ remaining time

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – MB Conditioning

112823 (Time)

1000m row

100 DB Lunges

750m row

75 RKBS

500m row

50 H.R. Push ups

750m row

75 sit ups

1000m row

100 DB Goblit squats

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

12min emom

•10-15 bottom of the burpee

•9-12 cal bike

•12-15 vertical jumps

•5-7 cal sprint

Saint (Time)

Every 5min for 25min

12 Single arm devil Press 50/35

20 Box Jump Overs 24/20

12 cal Bike

Notes/stimulus

***use the first round to find your pace but the goal is to keep it sub 3min every round.

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

9min to complete

2 rounds

10/10 Bend and extend

5/5 figure 4 rotations

10 upward downward dog

5 Kip swings

Then

10 Clean High Pulls

10 back squats

10 Muscle cleans

10 Back squats

10 P. Cleans

Back Squat (3 x 10 @ 40-45-50%)

Tragic (AMRAP – Reps)

15min Ladder

3-6-9-12-15-18-21…..

•P. Cleans 135/95

•Pull-ups

*200m run after each set

Notes/stimulus

*** on the early sets you will definitely want to go tap n go on the barbell. The smaller sets are manageable and won’t cost you too much on your grip. Think of going quick singles when you get to the set of 9.

** Same with the pull ups. They will start getting more challenging on set 12-15.

*No need to sprint the 200m. Allow the run to help you recover your grip strength. So keep it steady.

– the run will be scored as 20 reps. 1 rep for every 10m.

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – MB Conditioning

112723 (AMRAP – Reps)

6 sets

2min Max

Man makers

1min rest

:30 Max

Cal bike

1min rest