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
3 rounds
10 Calf raises
10 Toe raises
10 prone int/ext rotation

Karate Chop (AMRAP – Reps)

1 round
10 Snatch High Pulls
10 Muscle Snatch
10 Power Snatch

7min amrap
50/40 cal Bike
30 Box Jump Overs 24/20”
*Max Power Snatches 135/95

Rest 3min

6min Amrap

40/30 cal Bike
20 Box Jump Overs 24/20”
*Max Power Snatches 155/105

Rest 3min

5min AMRAP
30/20 cal Bike
10 Box Jump Overs 24/20”
*Max Power Snatches 165/115

Notes/stimulus
*** This one’s fun!!! You will have plenty of time to perform Snatches after your buy in.
** No Need to sprint the Bike. Keep the watts between 350-450 for the men and 250-350 for the women. Going all out will affect your box jump overs as your legs will be extremely loaded.
*For your Snatches: Take your time setting your self up. Be deliberate on every set up. These reps should be quick singles.

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

091423 (AMRAP – Reps)

In 27 minutes complete:

2 rounds

30 back squats @45/35
30 front squats
500/400m row
30 strict press @45/35
30 push press
500/400m row
30 hang p. cleans @45/35
30 bent over rows
500/400m row

Then

Remaining time max 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 – MB Conditioning

081423 (AMRAP – Reps)

In 27 minutes complete:

2 rounds

30 back squats @45/35
30 front squats
500/400m row
30 strict press @45/35
30 push press
500/400m row
30 hang p. cleans @45/35
30 bent over rows
500/400m row

Then

Remaining time max 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

081323 (AMRAP – Reps)

4 Sets
2min on- 1min off
A) 200m run
Amrap
10 Box Jumps 24/20”
12 KBS

B) 200m run
20 Lunges
20 sit 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 – CrossFit

031223 (Time)

Teams of 2
For Time:

4000m row
•While one partner is working on the row.
The other mus complete 1 round of:

7 Devil Clean step up 50/35 (24/20”)
14 T2B

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

081123 (Time)

Every 5min for 25min
400m run
300m row
20 DB snatches

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 (No Measure)

10min amrap
20 Heel Drives
10 pron ext/int rotation
10 upward downward dog
5/5 PVC Pipe over unders
10 Banded OH Squats
50 single unders

*look to complete 2 rounds

Skill (No Measure)

HSPU work

2×1 max HS hold

3×5 Head Stand Knee Tucks

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Notes/stimulus

*** This is a classic CrossFit workout. Keep your 400m run consistent. Aim to perform all the OH Squats unbroken. Take a quick moment to settle down before picking up 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 – MB Conditioning

081023 (No Measure)

1min On: 1min off for 24min

A) :20sec max cal bike
• max burpees

B) :20sec max cal bike
• max KBS

C) :20sec max cal bike
• max lunge hops

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 081023 (No Measure)

Warm up:
2 rounds
7 Front Raises
7 Lat Raises
7 Bent over rows
7 Up Right rows
7 Presses
10 Pigeon to Pigeon
20 Mountain climbers

Push Jerk (18min to reach 1 rm)

Survival (AMRAP – Rounds and Reps)

8min ladder
1-2-3-4-5-6-7-8-9…
Squat Cleans 185/125
*12ft bear crawl forward and backward

Notes/stimulus
***For the first half of this Work Out; it will be all about the bear crawls. Take your time and keep moving.
** As you get deeper into the WOD the Sq. Cleans will take over. Quick Singles would keep you moving and heart rate steady.

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

080923 (Time)

100 Dubz/ 300 single unders

3 Rounds
25 DB Thrusters
50 V-Ups
25 Box Jumps

100 Dubz/ 300 Single Unders