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 – 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

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

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

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.

Announcements

*HOLIDAY SCHEDULE*

Christmas Eve: 9a, 10a

Christmas: CLOSED

New Year’s Eve: 9a, 10a

New Year’s Day: CLOSED

Reebok CrossFit Miami Beach – MB Conditioning

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.

Announcements

*HOLIDAY SCHEDULE*

Christmas Eve: 9a, 10a

Christmas: CLOSED

New Year’s Eve: 9a, 10a

New Year’s Day: CLOSED

Reebok CrossFit Miami Beach – CrossFit

2324 (AMRAP – Rounds and Reps)

24min amrap

23 cal Bike

23 Wallballs 20/14

24 cal row

24 Alt DB Snatches 50/35

Announcements

*HOLIDAY SCHEDULE*

Christmas Eve: 9a, 10a

Christmas: CLOSED

New Year’s Eve: 9a, 10a

New Year’s Day: CLOSED

Reebok CrossFit Miami Beach – CrossFit

123023 (Time)

Teams of 2

3 rounds

400m run

30 Squat Cleans 155/105

20 Bar hopping burpees

30 S2OH

20 bar hopping burpees

Announcements

*HOLIDAY SCHEDULE*

Christmas Eve: 9a, 10a

Christmas: CLOSED

New Year’s Eve: 9a, 10a

New Year’s Day: CLOSED

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

110323 (Time)

10 rounds

5 cal bike sprint

7 KBSDHP

7 DB Push Press

5 cal bike sprint

*rest 1min after each round