CrossFit Miami Beach – Hyrox Conditioning
022123 (No Measure)
15 Burpees
15 WallBalls
15 KBS
50 Dubz/100 single unders
25 Burpees
25 WallBalls
25 KBS
50 Dubz/100 single unders
35 Burpees
35 WallBalls
35 KBS
50 Dubz/100 single unders
CrossFit – Mon, Feb 20
CrossFit Miami Beach – CrossFit
Oly complex 022023 (Weight)
Clean Complex
5 sets increase weight every set
1 rep each
•clean Pull
•P. Clean + Jerk
•Sq. Clean + Jerk
What about Us (Time)
For time
50 Box Jump Overs 24/20
40 T2B
30 P. Cleans 185/125
Hyrox Conditioning – Mon, Feb 20
CrossFit Miami Beach – Hyrox Conditioning
022023 (No Measure)
Every 5min for 30min
A) 1000m row
B) 800m run
C) 50/40 cal bike
CrossFit – Sun, Feb 19
Announcements
The CrossFit Open starts Feb.16
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
CrossFit Miami Beach – CrossFit
021923 (Time)
800M run
60 sit ups
40 Thrusters 95/65
60 v-Ups
800m run
CrossFit – Sat, Feb 18
Announcements
The CrossFit Open starts Feb.16
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
CrossFit Miami Beach – CrossFit
021823 (Time)
Teams of 2
3 rounds
50 Alt DB Snatches 50/35
40 Bar Hopping Burpees
30 Front Rack Lunges 135/95
*while one partner is working the other won the bike. Every cal on the bike will be a sec off the total time.
CrossFit – Fri, Feb 17
Announcements
The CrossFit Open starts Feb.16
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
CrossFit Miami Beach – CrossFit
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Hyrox Conditioning – Fri, Feb 17
Announcements
The CrossFit Open starts Feb.16
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
CrossFit Miami Beach – Hyrox Conditioning
021723 (No Measure)
5 rounds
30/25 cal row
15 box jump overs
20/15 cal bike
10 single arm devil press
Buy out:
50 hollow rocks
40 sit ups
30 hollow rocks
20 sit ups
CrossFit – Wed, Feb 15
Announcements
The CrossFit Open starts Feb.16
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
CrossFit Miami Beach – CrossFit
Riddler (AMRAP – Reps)
5 sets
2:30 on/90sec off
200m run
12 Hang P. Cleans 135/95
12 Box Jump Overs 24/20
Remaining Max HSPU
Hyrox Conditioning – Wed, Feb 15
Announcements
The CrossFit Open starts Feb.16
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
CrossFit Miami Beach – Hyrox Conditioning
021523 (No Measure)
BIKE SRINTS
10 sets
20” sprints
40” rest
Rest 3’
7’ amrap
15 V-ups
20 air squats
25 kbs
Rest 2’
5 sets
30” sprints
30” rest
CrossFit – Tue, Feb 14
Announcements
The CrossFit Open starts Feb.16
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
CrossFit Miami Beach – CrossFit
To Hell and Back (AMRAP – Rounds and Reps)
20 min amrap
20 Single arm OH Lunges 50/35
15 cal Bike
5 wall Climbs
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