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 Amrap

10/10 bend and ext on post

10 calf raises

10 Toe raises

5 Tuck jumps

10 upward downward dog

10 Scorpions

20 Shoulder taps

Old School (Time)

10-20-30-40-50

Alt DB Snatches 50/35

After each set

20 Push Ups

15 Box Jump overs 24/20

Notes/stimulus

***This wod is a play off of an old school open wod. As The Snatch rep gets higher; you will want to break up those reps up to 2-3 sets.

**Push ups wont be difficult early on but later in the wod muscle fatigue can set in. just like the db snatches; start breaking them ups.

*Keep the Box jumps steady to give your shoulders a little bit of a breaqk.

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 amrap

10 banded pull aparts

10 banded bent over rows

5 Kip swings

20 frog thrusts

Core wod (Checkmark)

10min EMOM

A)5-7 Strict T2B

B) 20-25 hollow rocks

Ferry Boat (Time)

5 rounds

21 cal row

15 Pull ups

9 thrusters 95/66

notes/stimulus

***Just Shit up and go!!!! Aim to keep the row sub 1-1:15. As you get deeper in the wod it will get increasingly difficult but still attainable.

** try to hold on to going unbroken as long as you can. If not this should still be no more than 2 sets.

*thrusters should be unbroken as well.

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

102423 (Time)

800m run

3 rounds

15 t2b

12 burpee to target

9 kb G2OH

400m run

3 rounds

21 v-ups

15 burpees

9 kb SDHP

800m 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)

3 rounds

10 baby makers

5 Squat to sissy squats

10 bent knee windshield wipers

5/5 single leg glute bridges

10 bent arm scorpions

Barbell warm up

:30 sec each

•vertical jumps

•clean high pulls

•high knees

•Muscle cleans

•jumping jacks

•P. Cleans

Adrenaline (AMRAP – Reps)

20min running clock

0-4min

5 P. clean 55/105

5 bar facing burpees

Max cal bike

4-8min

2 rounds

5 P. clean 55/105

5 bar facing burpees

Max cal bike

8-12min

3 rounds

5 P. clean 55/105

5 bar facing burpees

Max cal bike

12-16min

4 rounds

5 P. clean 55/105

5 bar facing burpees

16-20min

5 rounds

5 P. clean 55/105

5 bar facing burpees

Max cal bike

*score is total reps and calories combined.

Notes/stimulus

*** This one is mental. Start fast on this one. Especially on the bike. As you approach the end of your 4min(30-45sec) slow down your pace on the bike. This will allow you to get right to work on the barbell.

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

102223 (Time)

800m run

2 rounds

25 Front Squats 135/95

20 HSPU

15 Box Jumps 30/24

800m 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

102223 (AMRAP – Rounds and Reps)

TEAMS OF 2

24′ AMRAP

I GO, YOU GO

12 DB snatch

9 pull ups

6 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 wod (Checkmark)

10min amrap

20 Mt Climbers

10 Med ball cleans

20 Sit ups

10 scorpions

20 med ball Push press

10 Tuck jumps

then

30 sec each

clean high pulls

muscle cleans

power cleans

push press

clean and jerks

Keep Reppin (Time)

21-18-15-12-9-6-3

•P. Cleans and jerks 95/65

•bar facing burpees

notes/stimulus

*** On the early sets 21-18-15 try to keep it in 2 sets. Use the first half of the burpees to recover then you can speed them up.

** no need to start of too fast. The deeper you get into the work out the easier it gets.

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

102023 (Time)

3 rounds

50 air squats

400m run

30 cal row

20 pull ups

10 Burpee box jumps

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

101923 (Checkmark)

3 rounds

6min amrap: 2min rest

50 Dubz

21/15 cal bike

10 single arm Devil Press

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)

2 rounds

15 calf raises

15 Toe Raises

10 squat to sissy squat

100m run

15 hollow rocks

10 Superman’s

5 kip swings

100m run

Pure Life (Time)

2 rounds

400m run

50 wall balls

400m run

30 T2B

***First run should be fast. Push the pace. Every run after keep sub 2:00min. After every set of wallballs the first 100-200m are slow but if you leg then your stride it will help you cover more distance.

** wallballs are mental. With that being said go the distance on the first set so when you break and you’ve passed that half way point; it makes it easier to pick that ball back up. Try and keep these under 3 sets.

*Legs will be heavy on the T2B. Keep your kip tight on these. It will help with keeping you hands from ripping and allow you to burn through reps quicker.