MB Conditioning 032119

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Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

KB calf warm up

4min AMRAP kB for all

10 DL

10 standing high pulls

10 swings

12 min cap

100m run

15 DL ( 115/85)

200m run

50 dubs

400m run

50 dubs

200m run

15 DL

100m run

8min AMRAP

10 SDHP

10 jumps over KB

20 alt single arm swings

6min AMRAP

20 alt DB snatch

10 HR push ups

4 min AMRAP

10 wall balls

5 burpees

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MB Conditioning 032019

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Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

Junk yard dog

2rds

25 cal bike or 35 cal row

10 burpees

20 kB swings

10 goblet squats

20 OH plate walking lunges

35 cal row or 25 cal bike

10 OH plate walking lunges

20 goblet squats

10 kB swings

20 burpees

Core

50sec hallow hold

40 sit ups

30 plank jacks

20 alt v-up toe touch

10 hallow angles

Steven RendonMB Conditioning 032019
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MB CrossFit 032019

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Reebok CrossFit Miami Beach – CrossFit

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Butch and Sundance (Time)

Teams of 2

Follow the leader

AFAP

A)250m Row

15 thrusters 95/65

25 Russian KBS 32/24

15 Thrusters

250m Row

B)200m Row

10 thrusters 95/65

20 Russian KBS 32/24

10 Thrusters

200m Row

C)150m Row

5 thrusters 95/65

15 Russian KBS 32/24

5 Thrusters

150m Row

Steven RendonMB CrossFit 032019
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MB Conditioning 031919

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Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

Partner row 6 min

10 banded OH pass throughs

10 my climbers

10 banded GM

10 jumping jacks

10min EMOM

3pull ups

6 push ups

9 squats

10min AMRAP

10 alt DB clean and jerks

20 lunge hops

30 dubs

10min Cap

3 rds

300m run

10 archers

15 box jumps

5min rest/clean up

1xmax 45 cal bike cal max

Steven RendonMB Conditioning 031919
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MB Conditioning 031819

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Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

Warm up

Running drills across the gym

5mins to run 800m

3mins squat jumps

2mins slam balls

1min battle ropes

1min rest

1min row

2mins kB swings

3 mins burpees

3min rest

6min ascending ladder

1,2,2,4,5… each movement

DB for all

DL

Curls

Press

2min rest

5min to run 800m

Core

Coaches choice

Steven RendonMB Conditioning 031819
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MB CrossFit 031819

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Reebok CrossFit Miami Beach – CrossFit

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Triple threat pt. 1 (AMRAP – Rounds and Reps)

7min amrap

20 Cal Bike

15 DeadLifts 135/95

10 Pull ups

2min rest

Triple threat pt. 2 (AMRAP – Rounds and Reps)

7min amrap

25 cal Row

20 S2OH 135/96

10 Box Jumps

2min rest

Triple Threat pt. 3 (AMRAP – Rounds and Reps)

7min amrap

50 dubz

25 HR Push-Ups

15 Front Squats 135:95

Steven RendonMB CrossFit 031819
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MB Conditioning 031519

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Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

FlexFriday ​**Partner

6rds, 90s work:90s ​rest. P#1 works while P#2 rest.

A.10-12 Reps. Choose a weight that is challenging!

B. AMRAP the remaining time

A. Bench Press/Floor press B. Push-up

*3rds each person

​—Rest 90s—

A. BB Squats

B. 100m Sprint *3rds each person

—-90s Rest—-

A.BB/DB Bicep Curl

B. RB PVC Curl ​*FAST *3rds each person

—-90s Rest—-

A. DB OH Tricep Extension B. RB press down​*FAST

Metcon (No Measure)

FlexFriday ​**Partner

6rds, 90s work:90s ​rest. P#1 works while P#2 rest.

A.10-12 Reps. Choose a weight that is challenging!

B. AMRAP the remaining time

A. Bench Press/Floor press B. Push-up

*3rds each person

​—Rest 90s—

A. BB Squats

B. 100m Sprint *3rds each person

—-90s Rest—-

A.BB/DB Bicep Curl

B. RB PVC Curl ​*FAST *3rds each person

—-90s Rest—-

A. DB OH Tricep Extension B. RB press down​*FAST

Metcon (No Measure)

FlexFriday ​**Partner

6rds, 90s work:90s ​rest. P#1 works while P#2 rest.

A.10-12 Reps. Choose a weight that is challenging!

B. AMRAP the remaining time

A. Bench Press/Floor press B. Push-up

*3rds each person

​—Rest 90s—

A. BB Squats

B. 100m Sprint *3rds each person

—-90s Rest—-

A.BB/DB Bicep Curl

B. RB PVC Curl ​*FAST *3rds each person

—-90s Rest—-

A. DB OH Tricep Extension B. RB press down​*FAST

Steven RendonMB Conditioning 031519
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MB Conditioning 031419

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Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (No Measure)

5min ABS-Tabata

-plank reach

-mtn climbers(knees to chest) -Plank dips

-Side plank adduction(side jack)-rt -Side Jack- left

–*Repeat above–

Round 1:

-400m Run

-Walking Lunge thru the gym *every 5 Steps do 10 Jump lunges -100m Run backward

-25 ABmat Sit-ups

Round 2:

-400m Run

-Backward Walking Lunges thru gym -100m Run backward

-25 ABmat Sit-ups

Round 3: *w/ object

-400m Run

-Walking Lunge thru gym -100m Run backward -25 ABmat Sit-ups

*Odd Object carry- plate, sandbag, WB, slam ball, KB, baby:)

Steven RendonMB Conditioning 031419
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