CrossFit – Tue, May 28

No comments

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

General warm up

Every 30sec for 6min

•Dive Bombers

•Mt. Climbers

•Bottom of the Burpee

•Top of the Burpee

Barbell warm up

•Hang Snatch High Pull

•Hang Power Snatch

•Hang Power Snatch

Hang Power Snatch (3×3 use same weight for all 3 sets)

Hang Power Snatch (1×2 increase weight by feel)

Hang Power Snatch (3×1 increase weight by feel)

MFLH 052824 (AMRAP – Reps)

EMOM X 20:00

Minute 1: 16/12 Calorie Row/Ski

Minute 2: 20 Wallball 20/14

Minute 3: 22 V-ups

Minute 4: 4 Wall Walks

Minute 5: REST

Steven RendonCrossFit – Tue, May 28
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CrossFit – Mon, May 27

No comments

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Steven RendonCrossFit – Mon, May 27
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CrossFit – Sun, May 26

No comments

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

052524 (Time)

50 cal bike

40 KB SDHP 24/16

30 Box Jumps 24/20

40 KB SDHP

50 cal bike

Steven RendonCrossFit – Sun, May 26
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CrossFit – Sat, May 25

No comments

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

052524 (Time)

Teams of 2

400m run together

75 Wallballs 24/20

50 DB Snatches 50/35

250 Dubz

50 DB Snatches

75 wallballs

400m run

Steven RendonCrossFit – Sat, May 25
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MB Conditioning – Sat, May 25

No comments

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

052524 (Checkmark)

Every 7’ for 28’

800m run

18 burpees over the db

7/7 db hang c&j

Buy out:

50 hollow rocks

50 russ. twist

50 alt. V-ups

Steven RendonMB Conditioning – Sat, May 25
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CrossFit – Thu, May 23

No comments

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

Warm Up (Checkmark)

General Warm up

Every :30 for 4min

Scorpions

Upward/downward dog

Mt. Climbers

Hollow rocks

Then

Tempo PVC OH Squats

Then

Barbell warm up

Hang Power Clean (5 sets:
Hang Power Clean x 2 @ 70%)

MFLH 052324 (AMRAP – Reps)

Every minute on the minute x 20:00

Minute 1: 10 Over Head Squat (115/80)

Minute 2: 15 Bar Hopping Burpees

Minute 3: 15 TTB

Minute 4: 10/8 Calorie Echo Bike under 30s

Minute 5: REST

Steven RendonCrossFit – Thu, May 23
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MB Conditioning – Thu, May 23

No comments

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

052324 (Checkmark)

6 sets

3’ on 1’ off

A- 25/20 cal bike

20 teepee push ups

Max wall balls

B- 500/400m row

15 wall balls

Max teepee push ups

Steven RendonMB Conditioning – Thu, May 23
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CrossFit – Wed, May 22

No comments

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

Cardio Party (AMRAP – Reps)

4 sets

5min

Cal Machine

5min emom

•pull ups

•push ups

•sit ups

•squats

•burpees

Steven RendonCrossFit – Wed, May 22
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MB Conditioning – Wed, May 22

No comments

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

052224 (Time)

-400m run

50 db push press (1 db)

40 t2b

30 single arm devil press

-400m run

40 db thrusters

30 t2b

20 single arm devil press

-400m run

30/30 db snatch

20 t2b

10 single arm devil press

Steven RendonMB Conditioning – Wed, May 22
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CrossFit – Tue, May 21

No comments

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

8-10min

PVC Pipe

Skill/Accessory (Checkmark)

3 sets for QUALITY

3 Wall Walks

6 Windmills

9 DB Z-Press

12 Alternating Single leg Box Squats

15 Turkish Sit-ups

MFLH 052124 (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:00

30 cal machine

60 sit ups

200m run

*1 Partner holding a front Rack hold while work is being done @135/95

Steven RendonCrossFit – Tue, May 21
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