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

111123 (Time)

Teams of 2

4 rounds

30 Front rack Lunges 95/65

30 Bar facing Burpees

30 cal bike

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)

Warm up:

2 rounds

20

calf raises

20 toe raises

5/5 ATG split squats

Then

2 rounds

10/10 t stands

10 bottom of the burpee

10 top of the burpee

30sec each

•clean high pulls

•muscle cleans

•P. Cleans

•push press

•P. Clean Jerks

On Tilt (AMRAP – Reps)

20min amrap

200m run

Max P. cleans 135/95 (touch n go)

200m run

Max unbroken T2B

200m run

Max unbroken S2OH

Notes/stimulus

*** this one is a tough one to gauge. On all attempts you want to stay just below that redline or max effort. Use the run as your break to maximize a recovery to keep your sets consistent

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

110923 (Checkmark)

-50 cal bike

50 h.r. push ups

50 BB front squats

-40 cal bike

40 burpees

40 BB strict press

-30 cal bike

30 burpee box jump

30 BB thrusters

Every 06:00 beginning at 0:00 perform:

400m run

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)

Core warm up

12min emom

•9-12 cal bike

•15-20 hollow rocks

•5-7 cal bike

•max HS Hold/plank hold

Lost in the transition (AMRAP – Rounds and Reps)

15min amrap

Buy in: 800m run

15 Pull-ups

15 Floor press 135/95

15/15 single arm bent over rows 50/35

15 H.R. Push ups

Notes/stimulus

**** start fast with that 800m run. Go for a sub 4min.

***This wod is all Push-pull!!! With the movements alternating it should allow you to be able to go big on the sets w/ exemption of the bent over rows.

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)

6min amrap

30 heel drives

20 mT Climbers

5/5 figure 4 rotations

Then

Every 30sec for 2min

20 Jumping jacks

5 squat jumps

5 Burpees

Down Right Dirty (Time)

Every 8min for 24min

30 Dubz

30 wallballs 20/14

30 Alt DB Hang Snatches 50/35

30 Box jump 24/20

30 Dubz

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

110823 (Checkmark)

6 SETS

3’ on 1’:30”off

A- 30 wall balls

20 rainbow slams

Remaining time:

Max Wall climbs

B- 30 kbs

20 V-ups

Remaining time:

Max jumping pull ups

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

110723 (Checkmark)

500m row

30 single arm devil press

30 DB lunges

750 m row

40 Alt. DB snatch

40 DB lunges

1000m row

50 DB hang p.cleans

50 DB lunges

Every time you break perform:

200m run

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)

1min cal bike

10 scorpions

10 dive Bombers

5 wall climbs

:30sec cal bike (faster pace)

20 Mt. Climbers

10 vertical jumps

10 kip swings

:15sec cal bike sprint

10 Clean High Pulls

10 Muscle Cleans

10 P. Cleans

Trap heavy pt 1 (Weight)

10 min to find a heavy

Power Clean

Rest 2min

Trap Heavy pt 2 (Time)

For time

80/68 cal Bike

40 P. Cleans 135

20 Bar M.U.

Notes/stimulus

***keep that bike between 12-15 cals per min. You should be able to finish that bike anywhere between 5-7min.

**legs will feel heavy after the bike. Start the P. Cleans to quick singles. Once you get your legs back you can go for touch and go.

*break up those m.u. As needed.

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

110623 (Checkmark)

Every 0:45 for 8 sets (6 min)

⁃ 100m sprints

Rest 2’

Every 5’ for 3 sets

30/25 cal bike

25 ring rows

20 box dip

Rest 2’

Every 01:00 for 5 sets

⁃ 13/10 cal bike

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)

10min to complete

2 rounds

20 Jumping Jacks

10/10 T stands

20 Jumping jacks

10 Dive Bombers

20 jumping jacks

10 BB Front Squats

Chuck Roast (Time)

5 rounds

20 cal row

15 bar hopping burpees

10 Strict HSPU

5 Front Squats 185/125

Notes/stimulus

*** control your stroke rate on the row. The higher the rate the higher your heart rate.

**Keep your burpees steady. Speeding through the burpees can affect your strict HS Push ups.

*take a quick break before going into your Strict HSPU. Deeper into the rounds your shoulders will start to fatigue.