Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

20 hollow rocks

20 Mt. Climbers

15 banded pull aparts

15 Banded High Pulls

10 Banded OH Squats

Hit warm up

20sec each

Hang High Pulls

Vertical jumps

Hang Muscle Cleans

High knees

Hang P. Cleans

Jumping Jacks

Overhead Squat (3×10 heavier than last week
*no need to go heavy. This week is to continue getting comfortable with the movement.
)

Hang Team (Time)

3-6-9-12-15-18

•T2B

•Hang Power Cleans 135/95

*100m run after each set

Notes/stimulus

*** This one is grippy

**Be strategic on the rounds of 15-18. These are the rounds that will be the most difficult. So break them up accordingly.

*use the run as recovery with the exception of the final run.

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – MB Conditioning

120623 (Time)

50 cal bike

3 rounds

18 DB lunges

15 ring rows

12 single arm devil press

40 cal bike

60 DB lunges

40 ring rows

20 single arm devil press

30 cal bike

Beginning at 0:00 and every 04:00 complete: 200m run

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

3 rounds

10 calf raises

10 toe raises

5/5 ATG split squats

3 rounds

20 Shoulder taps

10 bent arm scorpions

5 dive bombers

Dubz (AMRAP – Reps)

3 sets

1min dubz

1min rest

Marino (Calories)

8 sets

2min of work- :30sec rest

5 Strict Pull ups

5 Strict HSPU

5 Box Jumps 30/24

•max cal row with remaining time

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10/10 T stands

10 bent knee windshield wipers

10 vert raises

10 lat raises

10 bent over rows

10 upright rows

3min hit

:10 sec bike sprint

:50 sec slow bike

Stanley (AMRAP – Rounds and Reps)

24min amrap

10 Deadlifts 225/155

15 cal bike

20 H.R. Push ups

200m run

Notes/stimulus

*** push the pace on this work out. The movements are pretty balance which should allow you to hold on to a much faster pace.

** the only real troublesome are are the hand Release push ups. If you break them up just make sure you rest siting upright to give your shoulders and triceps a break.

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – MB Conditioning

120523 (Checkmark)

30’ EMOM

A- Max cal row

B- Max step ups

C- Max cal ski

D- Max kbs

E- Max teepee push ups

F- REST

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10 cat cow

10/10 bend and ext

5 Squat to sissy squat

10 scorpions

5 dive bombers

Then

Hit warm up

Every 30sec for 2min

10 squat jumps

Max high knees

Back Squat (3×10
@45-50-55%)

Cascade (AMRAP – Reps)

Every 3min for 18min

Add a round every set

0-3min

1 round

3 Clean and jerks 135/95

3 Bar-Facing Burpees

3-6min

2 rounds

3 Clean and jerks 135/95

3 Bar-Facing Burpees

6-9min

3 rounds

3 Clean and jerks 135/95

3 Bar-Facing Burpees

Etc….

Notes/stimulus

*** Don’t get sucked into the first three rounds!!! Those will bring in a false sense of security. The wod doesn’t start till the round of 4.

** try to maintain a pace of 1 round every 30sec. This will be the pace that will allow you to complete all 6 sections.

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – CrossFit

120323 (Time)

Every 6min for 24min

200m run

20 rKBS 32/24

20 Box Jumps 24/20

200m run

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – MB Conditioning

120123 (Time)

5 rounds

200m run

20 DB Snatches

20 cal row

20 Box jumps

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

7min to complete

3 rounds

10 scorpions

10 prone int/ext rotation

10 Mt. Climbers

10 Banded OH Squats

Barbell warm up

12 Snatch High Pull

9 Muscle Snatch

7 P. Snatches

5 OH Squats

Overhead Squat (3×10 choose weight by feel)

Beta (Time)

For time 1000m row

15 P. snatches135/95

20 T2B

750m row

10 P. snatches

15 T2B

500m row

5 P. Snatches

10 T2B

Notes/stimulus

***no need to start off fast in this workout. With a descending volume of reps; the wod gets easier the deeper you get in. With that being said you do want to pick up the pace as you get deeper into the smaller rep schemes.

** Conserve your grip on the snatches by going quick singles. Save the tap n go for the later sections.

*T2B break them up sooner rather than later.

Announcements

NEW CLASS SCHEDULE

Beginning 12/1

Saturdays: 9a, 10a, 11a

Sundays: 9a, 10a

Reebok CrossFit Miami Beach – MB Conditioning

113023 (Time)

7 rounds

20 wall balls

10 KBSDHP

5 cal bike

*rest 1min after each round