Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

10min amrap

10 Mt. Climbers

10 Hollow rocks

10 Banded pull aparts

10 Banded Good mornings

10 Kip swings

Skill Strength (Checkmark)

Skill Strength

15 strict pull ups into 5sec negative

(Still focus on speed on the way up)

122324 (AMRAP – Rounds and Reps)

15min amrap

25 Wallballs

20 Push ups

15 Russian KBS 32/24

10 T2B

Then

3min of core

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

10min amrap

10 Mt. Climbers

10 Hollow rocks

10 Banded pull aparts

10 Banded Good mornings

10 Kip swings

Skill Strength (Checkmark)

Skill Strength

15 strict pull ups into 5sec negative

(Still focus on speed on the way up)

122324 (AMRAP – Rounds and Reps)

15min amrap

25 Wallballs

20 Push ups

15 Russian KBS 32/24

10 T2B

Then

3min of core

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

10min amrap

10 Mt. Climbers

10 Hollow rocks

10 Banded pull aparts

10 Banded Good mornings

10 Kip swings

Skill Strength (Checkmark)

Skill Strength

15 strict pull ups into 5sec negative

(Still focus on speed on the way up)

122324 (AMRAP – Rounds and Reps)

15min amrap

25 Wallballs

20 Push ups

15 Russian KBS 32/24

10 T2B

Then

3min of core

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 122324 (Time)

800m run

60 DB Lunges

40 Cal Bike

20 Devil Press

40 cal Bike

60 Lunges

800m run

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

10min amrap

10 Mt. Climbers

10 Hollow rocks

10 Banded pull aparts

10 Banded Good mornings

10 Kip swings

Skill Strength (Checkmark)

Skill Strength

15 strict pull ups into 5sec negative

(Still focus on speed on the way up)

122324 (AMRAP – Rounds and Reps)

15min amrap

25 Wallballs

20 Push ups

15 Russian KBS 32/24

10 T2B

Then

3min of core

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Run Forest Run 2 (AMRAP – Rounds and Reps)

25min amrap

500m Row

400m run

30 cal Bike

50 dubz

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – Hyrox Conditioning

Conditioning 122024 (Checkmark)

-50 cal bike

3 rounds

30 lunges

20 box jumps @24/20

10 burpee

-30 cal bike

2 rounds

30 lunge hops

20 box jump @30/24

10 burpee broad jump

-10 cal bike

1 round

30 weighted lunges

20 box jump overs @24/20

10 burpee pull ups

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Blams 12 days of Christmas (Time)

1x Snatch (135/95)

2x Muscle-up

3x Front Squat (135/95)

4x Power Clean (135/95)

5x Burpee Box Jump (24″/20″)

6x Deadlift (135/95)

7x Pull-up

8x T2B

9x Cal Bike

10x Wall Ball (20/14)

11x HSPU

120x Double-unders

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10/10 Bend and Ext

10 Dive Bombers

10 Scorpions

5 Kip Swings

200m run

Then

barbell warm up

Every 30sec

• Deadlift

•P. Cleans

•Front Squats

•Push Press

•Thrusters

WodWells 12 days of Christmas (Time)

For Time

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Push Press (75/55 lbs)

4 Power Cleans (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Kettlebell Swings (53/35 lbs)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Announcements

HOLIDAY SCHEDULE

DEC24: 9AM-10AM-11AM

DEC25: CLOSED

DEC31: 9AM-10AM-11AM

JAN 1: CLOSED

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

10/10 Bend and Ext

10 Dive Bombers

10 Scorpions

5 Kip Swings

200m run

Then

barbell warm up

Every 30sec

• Deadlift

•P. Cleans

•Front Squats

•Push Press

•Thrusters

WodWells 12 days of Christmas (Time)

For Time

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Push Press (75/55 lbs)

4 Power Cleans (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Kettlebell Swings (53/35 lbs)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.