Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

Metcon

Metcon (Time)

Partner WOD

200 Walking Lunges

150 Wall Balls

100 V-Ups

50 Burpees

*200m Run

**1 Partner works on chipper while Partner 2 runs 200m, then switch

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

LoTR (AMRAP – Reps)

Teams of 2

Follow the leader

6min amrap

10 cal Bike

10 P. Cleans 95/65

Rest 3min

6min amrap

8 cal bike

8 P. Cleans 115/85

3min rest

6min

6 cal bike

6 P. Cleans 135/95

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

Metcon

Metcon (No Measure)

EMOMx12

Min 1: 100m KB Front Rack Carry

Min 2: 40 DU or 40 Dolphin Jumps

Min 3: 20 Single Leg KB DL

Metcon (AMRAP – Rounds and Reps)

3Rds: 4min Work: 1min Rest

15/12 AB Cal

15 DB Floor Press

30 DB Russian Twist(Bicycle crunches)

30 DB Plank Rows

15 Reverse lunge w/ twist(1-DB)

Reebok CrossFit Miami Beach – 8pm Express Wod

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

17min amrap

3 devil Press 50/35

8 lunges 50/35

10 T2B

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

Skill

Strict Pull Ups

10min ENOM

3-7 reps

Problem Child (AMRAP – Rounds and Reps)

5 sets

3min of work-2min of rest

3 devil Press 50/35

8 lunges 50/35

10 T2B

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

Metcon

Metcon (Time)

5Rds

20m Sled Sprints

40m Bear Crawl

Metcon (Time)

80 Air Squats

800m Run

80 Alt Single Arm DB Hang C&J

20/18 Cal AB

80 Sit-Ups

800m Run

80 KBS

20/18 Cal AB

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Back Squat (20 reps @ 52.5%)

Back Squat (1×10 @ 60%)

Back Squat (1×10 @ 62.5%)

Chucky 2.0 (Time)

For time

5-10-15-20

Hang P. cleans 135/95

Burpee Box Jumps 24/20

*after every set 10 cal row

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

Main Lifts

Metcon

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

8 Cal Row

16 Box Jumps

——2min Rest—

5min AMRAP

16 DB Snatch

16 Burpees

——2min Rest—

5min AMRAP

16 DB Thursters

8 Ring Rows

——2min Rest—

5min AMRAP

16 Mtn Climbers

16 KBS

——2min Rest—

5min AMRAP

16 Push-ups

16 Sit-ups

Reebok CrossFit Miami Beach – 8pm Express Wod

View Public Whiteboard

Chucky 2.0 (Time)

For time

5-10-15-20

Hang P. cleans 135/95

Burpee Box Jumps 24/20

*after every set 10 cal row

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Wittman (Time)

Seven rounds:

1.5 pood/ 1 pood Kettlebell swing, 15 reps

95/65 pound Power clean, 15 reps

15 Box jumps, 24″/20″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here