Reebok CrossFit Miami Beach – MB Conditioning
010224 (Checkmark)
From 0:00 to 12:00
7 rounds
10 wall balls
10 kbs
From 12:00 to 24:00
7 rounds
10 burpees
10 alt. DB snatch
From 24:00 to 30:00
50/40 cal bike
CrossFit – Tue, Jan 2
Reebok CrossFit Miami Beach – CrossFit
Warm up WOD (AMRAP – Rounds and Reps)
10min amrap
5cal Bike
10 Mt. Climbers
10 upward/Downward dog
5 squat to sissy squat
Back Squat (18min to reach 1RM
Back squat)
MFLH x RCFMB remix 1 (AMRAP – Rounds and Reps)
AMRAP in 12:00
10/7 Caloire Echo Bike
1 single arm Devils Press (L) 50/35
1 DB Thrusters (L)
1 single arm Devils Press (R) 50/35
1 DB Thrusters (R)
10/7 Caloire Echo Bike
2 single arm Devils Press (L) 50/35
2 DB Thrusters (L)
2 single arm Devils Press (R) 50/35
2 DB Thrusters (R)
10/7 Caloire Echo Bike
3 single arm Devils Press (L) 50/35
3 DB Thrusters (L)
3 single arm Devils Press (R) 50/35
3 DB Thrusters (R)
…etc until time expires
Notes/stimulus
*** This wod is all about time under tension. Full body from the shoulders to the legs.
** find a pace just under that redline which allow you to keep your breathing and heart rate steady.
*you want to keep your watts between 275-325 consistently.
MB Conditioning – Mon, Jan 1
Announcements
*HOLIDAY SCHEDULE*
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
Reebok CrossFit Miami Beach – MB Conditioning
010224 (Checkmark)
From 0:00 to 12:00
7 rounds
10 wall balls
10 kbs
From 12:00 to 24:00
7 rounds
10 burpees
10 alt. DB snatch
From 24:00 to 30:00
50/40 cal bike
CrossFit – Mon, Jan 1
Reebok CrossFit Miami Beach – CrossFit
Warm up WOD (AMRAP – Rounds and Reps)
10min amrap
5cal Bike
10 Mt. Climbers
10 upward/Downward dog
5 squat to sissy squat
Back Squat (18min to reach 1RM
Back squat)
MFLH x RCFMB remix 1 (AMRAP – Rounds and Reps)
AMRAP in 12:00
10/7 Caloire Echo Bike
1 single arm Devils Press (L) 50/35
1 DB Thrusters (L)
1 single arm Devils Press (R) 50/35
1 DB Thrusters (R)
10/7 Caloire Echo Bike
2 single arm Devils Press (L) 50/35
2 DB Thrusters (L)
2 single arm Devils Press (R) 50/35
2 DB Thrusters (R)
10/7 Caloire Echo Bike
3 single arm Devils Press (L) 50/35
3 DB Thrusters (L)
3 single arm Devils Press (R) 50/35
3 DB Thrusters (R)
…etc until time expires
Notes/stimulus
*** This wod is all about time under tension. Full body from the shoulders to the legs.
** find a pace just under that redline which allow you to keep your breathing and heart rate steady.
*you want to keep your watts between 275-325 consistently.
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