Reebok CrossFit Miami Beach – CrossFit

Warm up 072823 (No Measure)

Warm up:
8min amrap
20 Heel Drives
10 Prone internal/external rotation
10 Squat to Sissy Squat
10 Dubz

Barbell Work 072823 (No Measure)

Barbell Work:
10 Snatch High Pulls
10 Muscle Snatch
10 P. Snatch
*First 3 reps of each movement on Coaches Command

Lance (Time)

100 Dubz
30 P. snatches 75/55
15 Cal Bike
75 Dubz
15 P Snatches 135/95
15 cal Bike
50 Dubz
5 P. Snatches 165/105
15 Cal Bike

Notes/stimulus
****Control your breathing!!
***Heart rate will shoot up after the Dubz. Break up the first set of Snatches. Lighter weight can be sneaky.
** Bike is the Bike. Get uncomfortable because there’s no comfort. Rather get through these calories fast than slow.

Reebok CrossFit Miami Beach – CrossFit

Warm up 072723 (No Measure)

Warm up:
Banded Mobility

Skill 072823 (No Measure)

Skill:
3 Sets
3 3 second Neg HsPU
10 KB High pulls
10/10 inverted KB Press

Troll (AMRAP – Rounds and Reps)

16 Min amrap
50 sit ups
30 Lunges
10 single arm. Devil press

Notes/stimulus
*** This is all about the moving. Lunges and sit ups are busy work to fatigue you.
** This is a good amount of volume so don’t try and speed through this. STAY STEADY

Reebok CrossFit Miami Beach – CrossFit

Warm up 072623 (No Measure)

Warm up
10min amrap
20 Knee rotation
10 Prone internal to external rotation
10 Mountain Climbers
10 Banded Pull aparts
10 Banded OH Squats
5 Kip Swings

Make Way (Time)

3 rounds
400m run
10 OH Squats 135/95
9 Pull ups
6 C2B Pull ups
3 M.U.

Notes/stimulus
*** Stay comfortable on the run. Heart rate should be moderate.
** Over head Squats shouldn’t be done in more the 2 sets. Don’t pick up the bar til you’re ready.
*Break up the pull up complex as needed. Holding on to unbroken reps can get difficult deeper into the wod as your shoulders get fatigue

Reebok CrossFit Miami Beach – MB Conditioning

072523 (Time)

10 rounds
AFAP
10 KBS
7 Burpees
5 cal bike
*rest 1min after every round

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