Reebok CrossFit Miami Beach – CrossFit

Warm Up 072523 (No Measure)

Warm up
2 Rounds
20 calf raises
20 Toe Raises
10/10 Bend and Extend each leg
10 Banded Cat Cow
10 Dive Bombers

Top Rep (AMRAP – Reps)

3 sets
8min of work: 2min of rest
1000m row
40/30 cal bike
Remaining time max Burpee Box jump overs

Notes/Stimulus
*** This wod is about maintaining consistency during the Row and Bike. Keep an eye on your stroke rate and your watts. Should be relatively the same each round.
** Burpee Box Jumps is all grit work!!! Nothing about this is comfortable by the time you get to this. Just move!!!

Reebok CrossFit Miami Beach – MB Conditioning

072423 (No Measure)

3 sets
Every 2 min
250m row
Max sit ups

2min rest

3 sets
Every 3 min
500m row
Max push ups

Rest 2min

2 sets
Every 5min
1000m row
Max air squats

Reebok CrossFit Miami Beach – CrossFit

Warm up072423 (No Measure)

Warm up:
10min amrap
10 Pec Flys off of medball
10 DB Pull overs off of medball
10 Banded warrior pull aparts

Skill 072423 (No Measure)

Skill:
4 sets
Dips 10sec hold at the top=>10sec hold at the bottom
3 Power Kips

Notes/Stimulus:
*** keep the rings pressed into the bottom. Thumbs should be point forward through out the rep not inward towards your belly button.
** On the power kips extend the hips aggressively so that you can make contact with the bar at the hips or as close as possible.

Hold On (AMRAP – Rounds and Reps)

12min amrap
30 Dubz
15 Wallballs 20/14
5 TNG P.Cleans 155/105
*7 bar hopping burpees if the Wallballs or Cleans are not unbroken.

Notes/Stimulus
***stay relaxed on the DUBz. Rope should be moving through the wrist not the shoulders.
**rep scheme isn’t high enough to break Hold on.
*transition may take a little longer but use the clock to take note of your time. Transition should be between 8-15sec.

Announcements

PLEASE READ: IMPORTANT UPDATE

As announced in April, we have switched to Wodify Payments, a new payment processing system to ensure a more seamless billing experience for our clients.

Beginning June 1, 2023, a processing fee will be included in each credit card and ACH transaction and will be visible as a separate line item in every invoice.

We understand that this change may initially come as a surprise, and we are committed to answering any questions or concerns you may have. Through our research, we have established that Wodify provides a better service for our clients and our business, such as performance tracking, retail, class reservations, workout tracking, payment processing, etc.

Thank you for your understanding and continued support of our RCFMB community. We are excited about the future and look forward to continuing our fitness journey together.

Sincerely,
Your RCFMB Fam

Reebok CrossFit Miami Beach – CrossFit

070923 (Time)

For time
2 rounds
800m run
75 Dubz
50 cal bike
25 Burpees

Announcements

PLEASE READ: IMPORTANT UPDATE

As announced in April, we have switched to Wodify Payments, a new payment processing system to ensure a more seamless billing experience for our clients.

Beginning June 1, 2023, a processing fee will be included in each credit card and ACH transaction and will be visible as a separate line item in every invoice.

We understand that this change may initially come as a surprise, and we are committed to answering any questions or concerns you may have. Through our research, we have established that Wodify provides a better service for our clients and our business, such as performance tracking, retail, class reservations, workout tracking, payment processing, etc.

Thank you for your understanding and continued support of our RCFMB community. We are excited about the future and look forward to continuing our fitness journey together.

Sincerely,
Your RCFMB Fam

Reebok CrossFit Miami Beach – CrossFit

070823 (Time)

Teams of 2
3 rounds
60 cal row
30 P. Cleans 135/95
20 Jerks

Announcements

PLEASE READ: IMPORTANT UPDATE

As announced in April, we have switched to Wodify Payments, a new payment processing system to ensure a more seamless billing experience for our clients.

Beginning June 1, 2023, a processing fee will be included in each credit card and ACH transaction and will be visible as a separate line item in every invoice.

We understand that this change may initially come as a surprise, and we are committed to answering any questions or concerns you may have. Through our research, we have established that Wodify provides a better service for our clients and our business, such as performance tracking, retail, class reservations, workout tracking, payment processing, etc.

Thank you for your understanding and continued support of our RCFMB community. We are excited about the future and look forward to continuing our fitness journey together.

Sincerely,
Your RCFMB Fam

Reebok CrossFit Miami Beach – MB Conditioning

070723 (No Measure)

50 kb goblet squat
40 H.R. push ups
30 box jumps
40 DB floor press
50 cal bike
40 H.R. push ups
30 box jumps
40 DB floor press
50 kb goblet squat

Announcements

PLEASE READ: IMPORTANT UPDATE

As announced in April, we have switched to Wodify Payments, a new payment processing system to ensure a more seamless billing experience for our clients.

Beginning June 1, 2023, a processing fee will be included in each credit card and ACH transaction and will be visible as a separate line item in every invoice.

We understand that this change may initially come as a surprise, and we are committed to answering any questions or concerns you may have. Through our research, we have established that Wodify provides a better service for our clients and our business, such as performance tracking, retail, class reservations, workout tracking, payment processing, etc.

Thank you for your understanding and continued support of our RCFMB community. We are excited about the future and look forward to continuing our fitness journey together.

Sincerely,
Your RCFMB Fam

Reebok CrossFit Miami Beach – CrossFit

Witcher (AMRAP – Reps)

4 sets
4min on-2min off
50 Dubz (125 singles)
30 Wallballs 20/14
15 pull-ups
*remaining time max cal bike

Announcements

PLEASE READ: IMPORTANT UPDATE

As announced in April, we have switched to Wodify Payments, a new payment processing system to ensure a more seamless billing experience for our clients.

Beginning June 1, 2023, a processing fee will be included in each credit card and ACH transaction and will be visible as a separate line item in every invoice.

We understand that this change may initially come as a surprise, and we are committed to answering any questions or concerns you may have. Through our research, we have established that Wodify provides a better service for our clients and our business, such as performance tracking, retail, class reservations, workout tracking, payment processing, etc.

Thank you for your understanding and continued support of our RCFMB community. We are excited about the future and look forward to continuing our fitness journey together.

Sincerely,
Your RCFMB Fam

Reebok CrossFit Miami Beach – MB Conditioning

070623 (Time)

7 rounds

15 v-ups
12 DB thrusters (2X DB)
9 burpees over the db

Every 03:00 beginning at 0:00
250m row

Announcements

PLEASE READ: IMPORTANT UPDATE

As announced in April, we have switched to Wodify Payments, a new payment processing system to ensure a more seamless billing experience for our clients.

Beginning June 1, 2023, a processing fee will be included in each credit card and ACH transaction and will be visible as a separate line item in every invoice.

We understand that this change may initially come as a surprise, and we are committed to answering any questions or concerns you may have. Through our research, we have established that Wodify provides a better service for our clients and our business, such as performance tracking, retail, class reservations, workout tracking, payment processing, etc.

Thank you for your understanding and continued support of our RCFMB community. We are excited about the future and look forward to continuing our fitness journey together.

Sincerely,
Your RCFMB Fam

Reebok CrossFit Miami Beach – CrossFit

070623 (No Measure)

Skill

4 sets super sets
10/10 kneeling single arm press
20-30sec hand stand hold

Burn Baby Burn (AMRAP – Rounds and Reps)

15min amrap
200m row
15 Front squats 45/35
12 Strict Press
9 Thrusters
100m run
*every time you break on the bar 10burpees penalty

Announcements

PLEASE READ: IMPORTANT UPDATE

As announced in April, we have switched to Wodify Payments, a new payment processing system to ensure a more seamless billing experience for our clients.

Beginning June 1, 2023, a processing fee will be included in each credit card and ACH transaction and will be visible as a separate line item in every invoice.

We understand that this change may initially come as a surprise, and we are committed to answering any questions or concerns you may have. Through our research, we have established that Wodify provides a better service for our clients and our business, such as performance tracking, retail, class reservations, workout tracking, payment processing, etc.

Thank you for your understanding and continued support of our RCFMB community. We are excited about the future and look forward to continuing our fitness journey together.

Sincerely,
Your RCFMB Fam

Reebok CrossFit Miami Beach – MB Conditioning

070523 (No Measure)

Every 10’ for 30’

500m row
400m run
30 cal bike
20 cal ski