Reebok CrossFit Miami Beach – CrossFit
Ralph (Time)
6 Rounds
6 S2OH 155/105
30 Dubz
12 Russian KBS 32/24
9 cal Bike
MB Conditioning 110818
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
2 rds 50on/10off
Every movement but the run w/ wallball
R twist wall toss
L twist wall toss
Push up on top of the ball
Alt lunge twist
R leg bridge off ball
L leg bridge off ball
Halo
Cleans
Floor chest pass
Alt wood chops
4min to run 400m
Core
Coaches choice
MB Crossfit 110818
Reebok CrossFit Miami Beach – CrossFit
Overhead Squat (OH Squats 5×3 @ 80%)
Mike (Time)
3 Rounds
For time
20 Box Jump overs 24/20
20 Front Squats 115/85
20 Pull ups
MB Conditioning 110718
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Warm up
2x Tabata
1 st set high knees/ lunges
2 nd set hallow rocks/ alt crab toe touch
2 rds 1min on/ 30 sec switch
Double KB swings
Box jump
Battle rope
Row
OH plate lunge
Sled push
Ring rows
Plank hold
Rainbow slam ball
5 min to clean up and recover
400m farmer carry
*if you put them down 10 jump squats*
MB Crossfit 110718
Reebok CrossFit Miami Beach – CrossFit
Ricky (AMRAP – Rounds and Reps)
4 Sets
5min amrap: 1min rest
50 Walking Lunges
40 sit ups
30 DB Alt Snatches 50/35
20 ring dips
MB Crossfit 110618
Reebok CrossFit Miami Beach – CrossFit
Metcon (Weight)
20 Turkish Get Ups
AHAP
Bobby (AMRAP – Rounds and Reps)
20min amrap
12 DeadLifts 155/105
9 Hang P. cleans 155/105
12 T2B
24 H.R. Push-Ups
MB Conditioning 110518
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Warm up
Drill across the gym
10min AMRAP
200 m run
30 squats
15 push ups
7 pull ups
2min rest
8min AMRAP
10 Burpee tuck jumps
20 sit ups
30 Russian KB swings
2min rest
6min AMRAP
25 wall balls
50 dubz
2min rest
400m run
MB Crossfit 110518
Reebok CrossFit Miami Beach – CrossFit
Metcon (Weight)
5 sets @ 80%
1 Squat Clean
1 Front Squat
2 Push Press
Ronnie (Time)
For time
800m Run
90 wall balls
15 ring M.U.
MB Crossfit 110418
Reebok CrossFit Miami Beach – CrossFit
Dork (Time)
6 rounds for time of:
60 Double Unders
30 Kettlebell Swings, 1.5/1 pood
15 Burpees
Scaling:
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here
MB Crossfit 110318
Reebok CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2
22min amrap
50 Squat Cleans 155/105
50 HSPU
100 Synchronized lunges
100 synchronized push ups
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