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 080923 (No Measure)

Warm up:
5min of banded shoulder Mobility

Then
3 Rounds
150m row (focus on technique)
15 elevated calf raises
10 Banded pull downs
5 Kip Swings

Hold Up (Time)

Every 7min for 21min
500m row
35 Pull Ups
20 Box Jump Overs 24/20

Notes/ stimulus
*** This WOD is all About the PuLL Ups. Don’t make the mistake on trying to go unbroken. It will cost you. Break them up from the jump.
**On your row. Be efficient. Use your length and proper mechanics. Row should be 70% legs. Don’t get caught using too much of your upper body.
*Box jumps should be 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

980823 (Time)

50 Cal Bike
40 SDHP
800m run
40 SDHP
50 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 080823 (No Measure)

Warm Up Pt1
2 rounds
20 Heel Drives
10/10 Bend and Extend
10 upward downward Dog
10 Baby Makers

Warm up Pt2
10 Front Squats
10 Dubz
10 Push press
10 Dubz
10 thrusters
10 Dubz

Notes:
*** on the thrusters make sure your driving the bar off your shoulders with your legs as opposed to pressing it.
** try and find your rhythm on these short double under sets.

Going Down (Time)

3 Rounds
30 Dubz
15 Front Squats 115/75
10 Bar hopping burpees
30 Dubz
10 S2OH
10 Bar hopping burpees
30 Dubz
5 Thrusters
10 Bar hopping burpees

Notes/Stimulus
***Make no mistake this is a Grinder!!!
** Don’t get caught up looking at the bar work. This one is all about how steady you can keep the burpees. The faster your burpees the harder it is to keep your heart rate down.
*You should aim to perform all the Barbell work unbroken.

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)

3 rounds
10 Crab Bridges
10 Bent knee wind shield wipers
10 Sonics

Skill (No Measure)

4 sets
5 M.U. transition plus dip
*10 BB deadlifts after each set

Deadlift

Whoosh (AMRAP – Rounds)

5min amrap
40/30 cal Bike
Remaining time max P. Cleans 185/125

*** this is a fire breather!!! You want to keep your wattage consistent on the bike. Between 380-450 for the men and 250-350 for the ladies. This will allow you to finish between 2:00-2:30.
**On the Cleans take some time coming off the bike. Lower your heart rate down with a couple deep breaths. These should be short quick reps.

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

080623 (Time)

100 V-Ups
75 Russian KBS 32/24
50 Step ups 24/20”
25 Burpee 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 – CrossFit

080523 (Time)

Teams of 2
8 rounds
12 P. Cleans 155/105
30 Wallballs 20/14
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 – MB Conditioning

080423 (No Measure)

Every 5’ for 30’

A- 400m run
8 devil press (2X DB)
16 box jump overs

B- 400m run
8 DB thrusters (2X DB)
16 Alt. 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 – CrossFit

Warm up (No Measure)

Warm up:
10min amrap
20 Knee rotations
5/5 figure 4 rotations
10 sissy Squats
5/5 warrior pose banded pull aparts
20 Mountain Climbers

Barbell work (No Measure)

Barbell work
10 reps each (first 5 on coaches command)
•Snatch pulls
•Heaving Snatch Pull Unders
•Squat Snatch

Off the Wall (AMRAP – Reps)

0-10min to complete
30 Squat Snatches

10-22min ladder
3-6-9-12-15-18….
•T2B
*after every set
4 single arm Devil Cleans 50/35
12 DB Lunges

Notes/Stimulus
*** Stay steady on your snatches. No need to speed through. Make sure you set yourselves up the same every rep. 10min is enough time to finish.
** the Beginning of Pt 2 is deceiving. Small sets of T2B in the begging but as you move through deeper it gets dicey quick. At that point break them up in quick sets.

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 080323 (No Measure)

Warm up:
10min to complete
2 Rounds
10 Banded Cat cow
7 Front raises
7 Lat raises
7 Bent Over Rows
7 Up Right Rows
5/5 ATG split Squat heel to toe
10 Cyclist Squats

Skill (No Measure)

10min
Skill:
Kipping HSPU work

Notes
*** we will focus on your set up as well as knee position on the kip.

Break up to Make Up (Time)

5 rounds
500m row
10 Box Jump Overs 24/20”
20 Push ups

Notes/stimulus
*** Keep proper technique on the rower (legs-hips-arms-arms-hips-legs). Use your length.
** Drive your arms on the box jumps. The faster your arms move the more power you generate to jump.
*Break up the Push ups as necessary as muscle fatigue sets in. It’s ok to test your limits on volume. It will be 2-3min between sets on the push 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

Warm up (No Measure)

Warm up:
10min amrap
5/5 PVC Pipe Over Unders
10 Toe Touches with the Toes elevated
5/5 loopy rows
5 bent over rows
5 Kip Swings

Kief (AMRAP – Rounds and Reps)

5 sets
3min amrap: 1min rest
12 Pull Ups/ring rows
9 Bar Hopping Burpees
6 Deadlifts 225/155

Notes/stimulus
*** For those that have trouble with grip strength or rhythm of pull ups; break up the reps from the jump.
**No need to Sprint through the burpees. Stay steady.
*Reps scheme for the deadlifts isn’t much but still needs to be respected. Set yourself up properly. Keep your tension through out your midline. Shouldn’t break these reps up in more that 2 sets.