CrossFit

No comments

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon

Metcon (No Measure)

#HumpDay Booty Pump

4Rds

20 Single Leg Deadlifts- (10 each leg)

20 Pop Squats

20 Reverse Lunges w/ Knee Lift-(10 each leg)

20 Lunge Pop Lunges

20 Frog Leg Lifts

20 Frog Jumps

-30s Rest

*Use Weight for Strength Movements- DB, KB, Gallon Jug, Case of your favorite beverage, small dog, etc:)

Ab Finisher:

Tabata Abs

Steven RendonCrossFit
read more

So sorry Closed Saturday

No comments

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (No Measure)

Due to unforeseen circumstances, RCFMB will be CLOSED Saturday, March 14th. A plumbing issue has resulted in substandard health standard in a time of critical concern. We are working closely with the city to resolve the problem as quickly as possible. We apologize for the short notice and inconvenience. Please spread the word and we will keep you updated via Wodify and Social Media when classes will resume.

In the mean time please enjoy this travel WOD:

3 Rounds for time

400m Run

40 Air Squats

40 Sit-Ups

40 Lunges

40 V-Ups

Steven RendonSo sorry Closed Saturday
read more

MB conditioning 031320

No comments

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

Metcon

Metcon (Calories)

4×30 work:30s Rest

A. Calorie Row

B. KBS(24/16kg)

C. Calories on AB

D. Burpees

*4min each section before rotating.

**1min Rest/transition between each section.

**Score is lowest number interval

Metcon (No Measure)

Core Finisher

4rds NFT

50m Double KB OH Walk(Heavy)

25 KB Plank Pull Thrus

Steven RendonMB conditioning 031320
read more

MB Conditioning 031220

No comments

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

Metcon

Metcon (Time)

Buy-In: 2x100m Partner Carry

100 Partner Push-Ups(High five at top)

800m Run(Alternate w/ 200m Intervals)

100 Partner WB Sit-ups

200m KB Carry(32/24kg)*share the work

100 Synchronized Lunges

400m Run(100m Intervals)

Buy-Out: 4x50m Wheelbarrow Walk

Steven RendonMB Conditioning 031220
read more