Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

General warm up

6min EMOM

20 Jumping Jacks + 5 inchworms

20 Jumping Jacks + 5 Kip Swings

Then

Barbell warm up

MFLH COMPLEX (Weight)

Every 2:00 x 6 sets (12:00)

Hang Power Clean + Jerk

Sets 1-2:3+3

Sets 3-4:2+2

Sets 5-6: 1+1

Start around 50% and build to today’s heaviest set.

Complete all Hang Power Cleans then all Jerks

For Completion

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – MB Conditioning

080124 (Checkmark)

Every 01:30 for 10 sets

15/12 cal bike

Rest 3’

3 rounds

200m kb farmers carry (HEAVY)

30 h.r. push ups

100m plate OH carry @45/35

40 lunges

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – MB Conditioning

073124 (Checkmark)

Every 5’ for 30’

10 shuttle runs (50 ft)

20 plate g2oh @45/35

5 wall walks

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

4 rounds 20sec each movement

Jumping Jacks

Mt. Climbers

Plank hold

Upward downward dog

MFLH Cardio Party 073124 (AMRAP – Reps)

EMOM × 36:00

MInute 1: 45s Row

Minute 2: 30sec Handstand Hold

Minute 3: 45s Echo Bike

Minute 4: 10 Strict Pull-Ups

Minute 5: 200m Run

Minute 6: 45s Front rack hold 135/95

NOTES: During todays Cardio EMOM, we should essentially be operating at 45 sec on, 15 sec off the entire time. Effort of the machines is up to the athlete, but the idea is to go as hard as you can perform the next movement in a timely manner.

Pace accordingly.

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – MB Conditioning

073024 (Checkmark)

500/400m row

30 DB push press (2x DB)

30 box jump overs

1000/800m row

30 DB squats (2x DB)

30 teepee push ups

1500/1200m row

30 DB thrusters (2x DB)

30 box jump over

30 teepee push ups

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

warm up (Checkmark)

3 Rounds

30 Heel Drives

15 Good Mornings

10 HR Push Ups

MFLH Super set (6 Rounds for weight)

Superset

6 sets:

Deadlift & Bench Press Superset

Set 1-2: 5 reps @ 60%

Set 3-4: 3 reps @ 70%

Set 4-6: 1 rep @80%

Twinning Tuesday 073024 (Time)

4 rounds each with a partner:

50 Double-Unders

10 Hang Power Clean (135/95)

10 Bar Facing Burpees

Alternate full rounds with a your partner

NOTES: Todays partner wod will have athletes alternating FULL ROUNDS. Target time each round should be approximately 1:30 so you are going to need to move fast to be able to get it done. Loading on the barbell should be challenging but unbroken for at least 3 rounds.

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – MB Conditioning

072924 (Checkmark)

8 sets: every 00:45 (6 minutes)

100m sprints

Rest 1’

6 sets: every 01:15 ( 7:30 minutes)

200m sprints

Rest 2:30 ’

3 rounds

15 db snatch (Left arm)

10 burpees over the db

15 db snatch (Right arm)

20 t2b

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

8min emom

A) 25 Dubz

Max mt. Climbers

B)25 Dubz

Max inch worms

Back Squat (3 @ 65%
2 @ 75%
1 @ 85%
2 @ 80%
1 @ 90%)

MFLH EMOMONDAY 072924 (AMRAP – Reps)

EMOM × 16:00

Minute 1: 15/12 Calorie Row

Minute 2: 20 Unbroken Alt DB Hang Snatch @ players choice

Minute 3: 20-25 Wallball

Minute 4: Rest

NOTES: Today’s EMOM is going to be spicy! Luckily, we have a rest minute built in for minute number 4. The Row should be about 45 seconds or less of work. For the DB Hang Snatch, Loading is up to the athlete but all reps MUST be unbroken. The 25 Wallball will need to be unbroken if looking to complete the given number of reps with a minute.

Modify accordingly and get ready for a battle.

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

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Teams of 2

For time

50-40-30-20-10

Cal Bike

Burpees over the bar

Deadlifts 225/145

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of Reebok CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

General warm up

Every :30sec for 2 rounds

•Jumping Jacks

• Mt. Climbers

•Vertical Jumps

•Kip Swings

Barbell warm up

•Clean High Pull

•Muscle Cleans

•P. Cleans

•Stict press

•Jerks

MFLH Complex (Weight)

Every 2:00 x 6 sets (12:00)

Power Clean + Hang Clean + Jerk

Start around 65% and build to today’s heaviest set.

Completed

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#