Announcements

The Aeroropes Method

Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.

Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo

Reebok CrossFit Miami Beach – CrossFit

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Tik (AMRAP – Rounds and Reps)

12min amrap

200m Run

7 Power Cleans 185/115

14 ring dips

Rest 3min

Tok (AMRAP – Rounds and Reps)

12min amrap

250m Row

10 T2B

8 Burpees

Announcements

The Aeroropes Method

Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.

Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo

Reebok CrossFit Miami Beach – CrossFit

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Mayhem July 5th (Time)

21-15-9-9-15-21

Reps for Time

Deadlift, 225#

Burpee

Announcements

The Aeroropes Method

Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.

Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

For time

27 thrusters 95/65

27 T2B

27 H.R. Push ups

27 V-Ups

400m Run

21 thrusters 95/65

21 T2B

21 H.R. Push ups

21 V-Ups

400m Run

15 thrusters 95/65

15 T2B

15 H.R. Push ups

15 V-Ups

400m Run

9 thrusters 95/65

9 T2B

9 H.R. Push ups

9 V-Ups

Announcements

The Aeroropes Method

Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.

Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo

Reebok CrossFit Miami Beach – CrossFit

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Push Press (7×3 @ 80%)

Metcon (Time)

For time

500m Row

30 P. cleans 135/95

Announcements

Reminder!!!!!
Fourth of July Schedule.
8-9-10 and 11am classes.

Have a safe Holiday

Reebok CrossFit Miami Beach – Oly Class

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A.1: Power Snatch + OHS (2×1)

1+2@50%
*Pause in the reception of PS

A.2: Power Snatch + OHS (2×1)

1+2@60%

A.3: Power Snatch + OHS (4×1)

1+2@70%

B.1: Power Clean + Push Press (x1)

Work up to a heavy single
*This is meant to be a MFD, should be an obvious PUSH PRESS if you get into Jerk territorty (CALL IT)

B.2: Power Clean + Push Press (5×1)

1+3@78% of MFD in part B1

C: Front Squat (3×5)

@55%

D: Clean Pull (4×3)

@85%
*Eccentric portion of last REP as SLOW as possible

Metcon (3 Rounds for weight)

Accessories x3

DB Hammer Curls x10

DB Skull Crushers x25

Announcements

Reminder!!!!!
Fourth of July Schedule.
8-9-10 and 11am classes.

Have a safe Holiday

Reebok CrossFit Miami Beach – CrossFit

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Team 1776 (Time)

For Time (in a Team of Three)

Kettlebell Swings (53/35 lb)

Box Jumps (24/20 in)

Air Squats

Push-Ups

Burpees

Pull-ups

Sit-Ups

Row (calories)

Double-Unders

Wall Balls (20/14 lb)

Ball Slams (30/20 lb)

Push Press (45/35 lb)

In a team of three, complete a total of 1776 reps of all movements, in any order. The only requirements are that the team not complete more than 200 reps of any one exercise, and each team member must complete at least 10 reps of each exercise.

Multiple partners may work at a time, but everyone must work together at the same exercise and move to the next one together.

Announcements

Reminder!!!!!
Fourth of July Schedule.
8-9-10 and 11am classes.

Have a safe Holiday

Reebok CrossFit Miami Beach – CrossFit

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Warm-up (No Measure)

Skill

Partner

Free HS Hold

Part uno (AMRAP – Reps)

Max cal bike in 6min

Teams of 3

Part deux (AMRAP – Rounds and Reps)

On your own

8min amrap

50 Russian KBS 32/24

50 Dubz

100 lunges

Announcements

Reminder!!!!!
Fourth of July Schedule.
8-9-10 and 11am classes.

Have a safe Holiday

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

200m Run

2rds

10 Lizard Stretch w/ Rotation 10 Prone Frog Jumps

200m Run

2rds

5 Inchworm to push up + 4 shoulder taps

10 (each leg)Leg Kick to Reverse Lunge

Metcon (No Measure)

15 Min AMRAP

Buy In: 75/50 Calorie Bike/100/75 Cal Row

Then…

3 Wallballs, 3 Burpees

6 Wallballs, 6 Burpees

9 Wallballs, 9 Burpees …Up By 3’s Until Time Cap

Midline Madness (No Measure)

3 Rounds, Not for Time: 21 Abmat Sit-ups

21 Supermans

21 Hollow Rocks

21 Glute Bridges

~10min

Reebok CrossFit Miami Beach – Oly Class

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Weightlifting

A: Snatch + Hang Power Snatch + OHS (2×1)

1+1+2@50%
*Hang Below the Knee

Snatch + Hang Power Snatch + OHS (2×1)

1+1+2@55%

Snatch + Hang Power Snatch + OHS (3×1)

1+1+2@60%

B: Pause Clean (2×2)

@50%
*Pause below knee

Pause Clean (4×2)

@55%

C: Back Squat (5×10)

@55%

D: Snatch Pull (4×3)

@85%
*Eccentric part of last rep performed as slow as possible

Acc: Metcon (3 Rounds for weight)

Accessories x 3

Strict Dips x 10

Sit Ups x 30
Weighted dips if possible, assisted if neccessary.

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

3rds

250m Row

8 Lunges fwd

5 Burpees

8 Lunges backwards

Then….

3×10 10 Pike Ups on Rower

AMRAP*

15 KBS

10 KB Lunges(single)

15 cal AB

10 Push-Ups

15-Sit-Ups

10 KB SDHP

Work: Rest

6min:2:30min

5min: 2min

4min: 90s

3min: 1miin

2min: 30

1min

*28:30min Running Clock

0-6:00- Work

6:00-8:30- Rest

8:30-13:30-Work

13:30-15:30- Rest

15:30-19:30- Work

19:30-21:00- Rest

21:00-24:00- Work

24:00-25:00- Rest

25:00-27:00- Work

27:00-27:30- Rest

27:30-28:30-Wor