MB Conditioning – Wed, Jan 31

No comments

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

CrossFit Miami Beach – MB Conditioning

013124 (Time)

50/40 cal bike

3 rounds

20 DB push press (2x DB)

30 single unders

10 single arm devil clean

30 single unders

50/40 cal bike

2 rounds

200m heavy farmers carry

200m plate OH walk

Steven RendonMB Conditioning – Wed, Jan 31
read more

CrossFit – Wed, Jan 31

No comments

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

CrossFit Miami Beach – CrossFit

Warm up (AMRAP – Reps)

3 rounds

20 hollow rocks

15 Calf Raises

15 Toe Raises

5/5 ATG Split Squats

5 squat to sissy squat

Bounce (AMRAP – Reps)

6min amrap

15 cal row

12 Step ups 24/20

9 T2B

2min rest

6min amrap

15 cal row

12 Box Jumps 24/20

9 T2B

2min rest

6min amrap

15 cal row

12 Box Jump Overs 24/20

9 T2B

Steven RendonCrossFit – Wed, Jan 31
read more

MB Conditioning – Tue, Jan 30

No comments

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

CrossFit Miami Beach – MB Conditioning

013024 (AMRAP – Reps)

6 sets

3’ on – 1:30’ off

A- 10 shuttle runs (50ft is one rep)

20 alt. db snatch

Remaining time: max ring rows

B- 10 shuttle runs

20 db thrusters

Remaining time: max t2b

Steven RendonMB Conditioning – Tue, Jan 30
read more

CrossFit – Tue, Jan 30

No comments

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

CrossFit Miami Beach – CrossFit

Warm up (AMRAP – Reps)

4 rounds (12min to complete)

10 scorpions

5 Bottom of the Burpee

5 Vertical Jumps

5 HS Kick Ups

5 sec Bike sprint

Echo (Time)

5-10-15-20-25

Cal Bike

*after each set

10 single arm Devil Cleans 50/35

10 HSPU

Notes/stimulus

*** Wod does not get difficult till the set of 20cal bike. With that said you want to maintain the same pace on the Bike for all 5 sets. You can Push the pace a little bit but understand where your heart rate maybe moving into the Devil cleans.

** just move on the Devil Cleans. This is one of the movements where speed is not the key but consistency is.

*HSPU gets pretty spicy towards the end. Shoulders start to get pretty smoked towards those latter rounds. You may need to start.breaking them up the last 3 rounds.

Steven RendonCrossFit – Tue, Jan 30
read more

MB Conditioning – Mon, Jan 29

No comments

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

CrossFit Miami Beach – MB Conditioning

012924 (AMRAP – Reps)

1000/800m row

50 kb sdhp

50 push ups

50 kb goblet squat

750/600m row

30 kb g2oh

50 push ups

30/30 kb lunges

Beginning at 0:00 and every 3:30 complete:

200m run

Steven RendonMB Conditioning – Mon, Jan 29
read more

CrossFit – Mon, Jan 29

No comments

Announcements

REGISTER FOR THE 2024 OPEN

Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.

3 Weeks, 3 Workouts

February 29 – March 18

CrossFit Miami Beach – CrossFit

Warm up (AMRAP – Reps)

8min emom

A) 10 Mt. Climbers

5 Squat jumps

B) 5 inch worms

5 Kip swings

Barbell

7 Clean Pull

7 Pull Unders

7 squat cleans

7 jerks

*First 3 reps on coaches command

Bar complex (Weight)

5 sets

1 Clean Pull

1 squat Clean

1 Hang Squat Clean

1 Jerk

*between 70-80% working sets

Crow (AMRAP – Reps)

5 sets

2min on 1min off

200m run

7 deadlifts 225/155

*remaining max cliffhanger pull ups

Notes/stimulus

***Keep the run between 35-45sec

** run Pace should be such that you can perform all the deadlifts unbroken.

*You will have plenty of time to perform your cliff hangers. Break them up in quick sets to maximize as many pull ups as possible.

Steven RendonCrossFit – Mon, Jan 29
read more