Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
Teams of 2
300 cal Row
Then
Individually
100 step ups
50 dips
100 dubz
MB CrossFit 080719
Reebok CrossFit Miami Beach – CrossFit
Bombastic (AMRAP – Rounds and Reps)
Every 5min for 25min
400m Run
20 Box Jumps 24/20
20 KBS 24/16
MB Conditioning 080619
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (Time)
5 Rounds
10cal Assault Bike (lower body)
20 lunges
20 sit ups
5 Rounds
7 cal Assault Bike (upper body)
15 Pushups
15 v-Ups
5 Rounds
10 cal Assault Bike
10 wall balls
MB CrossFit 080619
Reebok CrossFit Miami Beach – CrossFit
Back Squat (7×3 @ 80%)
TNT (Time)
30-20-10
Wallballs
Burpees
MB CrossFit 080519
Reebok CrossFit Miami Beach – CrossFit
The Standard 2019 (Time)
30 clean and jerks (Grace)
30 muscle-ups
30 snatches (Isabel)
♀ 95 lb.
♂ 135 lb.
MB CrossFit 080419
Reebok CrossFit Miami Beach – CrossFit
Iron Ranger (Time)
For Time
22 second Silence
94 Goblet Squats (2/1.5 pood)
94 Push-Ups
94 Sit-Ups
94 Russian Kettlebell Swings (2/1.5 pood)
22 Burpees
This WOD was created to honor a hometown hero, Army Ranger SGT. Joshua Rodgers, when he was laid to rest. Born August 22, 1994, he died on April 27, 2017.
The name “Iron Ranger” is from Josh’s high school football mascot, the Ironmen and his position as a Ranger in the US Army. The 94 reps represent his year of birth (1994). The 22 represent his high school football jersey number, his date of birth, and how old he was when he died.
MB CrossFit 080319
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
100 wall balls
50 Clean and Jerks 135/95
75 wall balls
30 Clean and Jerks 155:105
50 wall balls
10 Clean and Jerks 185/115
MB Comp 080219
Reebok CrossFit Miami Beach – MB Comp
Power Snatch (7×2 @ 60-70%)
Push Press (5×2 @ 75%)
Metcon (No Measure)
Skill:
8min emom
6-8 pistols
Metcon (Time)
AFAP
100 Dubz
50 wall balls
50 Dubz
25 Wall Balls
Mb Conditioning 080219
Reebok CrossFit Miami Beach – MB Conditioning
Metcon (No Measure)
Warm-Up
200m Jog
Then…
2rds
5 Star lunges
10 Scorpion stretch w/ bent arm
—-then—
10/7 Cal on Bike
Then…
2rds
10 Sit-Ups
10 Squat to Extend(bottom of squat, grab toes then extend legs to hamstring stretch)
WOD
800m Run
50 OH plate-walking lunges
50 KB/DB deadlifts
40 DB step-ups
40 KBS
30 push-ups
30 Alt DB Snatches
20 burpees
20 box jumps
10 DB thrusters
10 pull-ups
400m Run
*5 Atomic Sit-Ups after each movement
MB CrossFit 080219
Reebok CrossFit Miami Beach – CrossFit
Metcon (Time)
3 Rounds
For time
400m Run
30 H.R. Push ups
20 T2B
10 Front Squats 155/105
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