CrossFit Miami Beach – CrossFit
010425 (AMRAP – Reps)
Teams of 2
4 rounds
5min of work: 2min of rest
50cal Row
40 Bar Facing Burpees
Remaining time Max P. Snatches 135/95
CrossFit – Sat, Jan 4
CrossFit Miami Beach – CrossFit
010425 (AMRAP – Reps)
Teams of 2
4 rounds
5min of work: 2min of rest
50cal Row
40 Bar Facing Burpees
Remaining time Max P. Snatches 135/95
CrossFit – Fri, Jan 3
CrossFit Miami Beach – CrossFit
Hero Hopper Friday (Checkmark)
Sergeant Brown
Buriak
Beana
Fly little Bird
Give a Shit
Cheesy jag
Colson
Hyrox Conditioning – Fri, Jan 3
CrossFit Miami Beach – Hyrox Conditioning
Conditioning 010425 (Checkmark)
400m run
10 single arm devil press
50 v-ups
50 DB squats
50 DB push press (1X DB)
600m run
10 single arm devil press
35 hollow rocks
35 DB squats
35 DB hang p.clean (1X DB)
800m run
CrossFit – Fri, Jan 3
CrossFit Miami Beach – CrossFit
Hero Hopper Friday (Checkmark)
Sergeant Brown
Buriak
Beana
Fly little Bird
Give a Shit
Cheesy jag
Colson
CrossFit – Fri, Jan 3
CrossFit Miami Beach – CrossFit
Hero Hopper Friday (Checkmark)
Sergeant Brown
Buriak
Beana
Fly little Bird
Give a Shit
Cheesy jag
Colson
CrossFit – Fri, Jan 3
CrossFit Miami Beach – CrossFit
Hero Hopper Friday (Checkmark)
Sergeant Brown
Buriak
Beana
Fly little Bird
Give a Shit
Cheesy jag
Colson
CrossFit – Thu, Jan 2
CrossFit Miami Beach – CrossFit
WArm up (Checkmark)
2 rounds
20 Shoulder Taps
10 scorpions
5 Upward downward dog
15 Calf Raises
15 Toe Raises
5 Single leg hops fwd and back wards
5 Tuck Jumps
Skill strength (AMRAP – Reps)
Skill Strength
5 sets
20sec wall facing HS hold into max strict HSPU or 1 negative
010225 (Time)
For time
4 rounds
50 Dubz /120 single Unders
40 Lunges
30 Alt DB Snatches 50/35
Core (Checkmark)
5min of core
CrossFit – Thu, Jan 2
CrossFit Miami Beach – CrossFit
WArm up (Checkmark)
2 rounds
20 Shoulder Taps
10 scorpions
5 Upward downward dog
15 Calf Raises
15 Toe Raises
5 Single leg hops fwd and back wards
5 Tuck Jumps
Skill strength (AMRAP – Reps)
Skill Strength
5 sets
20sec wall facing HS hold into max strict HSPU or 1 negative
010225 (Time)
For time
4 rounds
50 Dubz /120 single Unders
40 Lunges
30 Alt DB Snatches 50/35
Core (Checkmark)
5min of core
CrossFit – Thu, Jan 2
CrossFit Miami Beach – CrossFit
WArm up (Checkmark)
2 rounds
20 Shoulder Taps
10 scorpions
5 Upward downward dog
15 Calf Raises
15 Toe Raises
5 Single leg hops fwd and back wards
5 Tuck Jumps
Skill strength (AMRAP – Reps)
Skill Strength
5 sets
20sec wall facing HS hold into max strict HSPU or 1 negative
010225 (Time)
For time
4 rounds
50 Dubz /120 single Unders
40 Lunges
30 Alt DB Snatches 50/35
Core (Checkmark)
5min of core
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