Announcements

Labor Day Schedule
WE ARE Open!!!!!!

We will have 4 classes ONLY for Labor Day!!!!

Get Your Workout in Before the Storm.

8am-9am-10am and 11am classes

Please look out for IG, Wodify and your emails for Labor Day schedule updates.

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CrossFit Miami Beach – CrossFit

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Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here

Announcements

Hey Guys!!!!

We will be open Sunday!!!! Dorian isn’t closing us down yet.

We will have 2 classes ONLY.

10am open Gym

11am Class

Please look out for IG, Wodify and your emails for Labor Day schedule updates.

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CrossFit Miami Beach – CrossFit

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Metcon (Time)

Teams of 2

2 Rounds

100 Wallballs 20/14

60 DeadLifts 155/105

40 Cal Bike

CrossFit Miami Beach – CrossFit

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Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

800m Run

“Bring Sally Up”

———–

5RFT

400m Run

25 Pop Squats

25 OH Lunges w/ plate

25 Lateral hops over Plate

*Rest 1min after each round

FINISER: 50 Atomic Sit-ups

CrossFit Miami Beach – CrossFit

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Fo Sho (Time)

Every 7min for 28min

600m run

15 P. Cleans 155/105

20 dips

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

7min

7/5 Cal AB

7 WB *light

7 Mtn Climbers on WB(14 total)

7 WB Ball Slams

—–

7min AMRAPs

7 V-Ups

7 Push-Ups

–Rest 2min–

B. 7 Box Jumps

7 Plate G2O

–Rest 2min–

C. 7KB Thruster

7 KB SDHP

–Rest 2min–

D. 7 KBS

7 Burpees

CrossFit Miami Beach – CrossFit

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500m Row (Time)

Max Effort 500m Row

Damn right (AMRAP – Rounds and Reps)

18min amrap

50 Dubz

10 Front Squats 185/115

15 Pull ups

25 V-Ups

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

8min : With Partner

1- Easy Row

2-Inchworm to hollow across

floor

5 Bottom of burpees

Bear Crawl back to rower

——–

5Rds: Every 90s

Row: 150m Sprints

–Rest 5min–

Every 5min for 5Rds:

20/17 Cal AB

50m D-Ball/Sandbag Carry

13 Burpees Over Object

*can use other odd/heavy object

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Warm-Up

200m Run

Lunge walk across gym

200m Run

Burpee Broad jumps across gym

200m Run

50 Hollow Rocks

WOD

4rds

30s:20s:10s

2-DB OH Walk→Presses

Wall Squat–>Squat Jumps

Plank Hold–>Push-Ups

Curtsey Lunges–>lunge jumps

–1min Rest–

*Use DB for Wall Squat & Lunges

3rds: Max Reps

30s DB/BB Curls

30s DB/BB Rows

-1min Rest

Tabata

Dips

*Score is lowest number reps after 8 rds

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Reps)

P. cleans

8min Emom

5-8 reps @ 155/105

Dragon breath (Time)

For time

60 Single arm DB S2OH 50/35

40 Box Jumps 30/24

20/15 Cal Bike