Announcements

This Saturday we will be having our first annual Sebastian Strong Fundraiser. CrossFit Miami Beach will be partnering with Sebastian Strong in the efforts to support foundations that are focused specifically on childhood cancer research.

In order to participate in a workout this Saturday, February 8th, please visit the website below to sign up for the class you wish to attend, along with the donation amount. The donations will go directly to the Sebastian Strong Foundation.

https://www.eventbrite.com/e/reebok-crossfit-miami-beach-sebastianstrong-charity-event-tickets-91935025135

For more information regarding Sebastian Strong, please visit http://www.sebastianstrong.org

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

15min amrap

50 DB Thrusters

50 Mt. Climbers

50 SDHP

500m row

Rest 3min

15min amrap

20/12 cal A.B. Arms only

20 ring Pull ups

20 T2R

20 H.R. Push ups

Announcements

This Saturday we will be having our first annual Sebastian Strong Fundraiser. CrossFit Miami Beach will be partnering with Sebastian Strong in the efforts to support foundations that are focused specifically on childhood cancer research.

In order to participate in a workout this Saturday, February 8th, please visit the website below to sign up for the class you wish to attend, along with the donation amount. The donations will go directly to the Sebastian Strong Foundation.

https://www.eventbrite.com/e/reebok-crossfit-miami-beach-sebastianstrong-charity-event-tickets-91935025135

For more information regarding Sebastian Strong, please visit http://www.sebastianstrong.org

CrossFit Miami Beach – CrossFit

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Back Squat (2×20 @ 57.5%)

NFC (AMRAP – Rounds and Reps)

12min amrap

7/5 cal Bike

14 Alt DB Snatches 50/35

28 walking lunges

Announcements

This Saturday we will be having our first annual Sebastian Strong Fundraiser. CrossFit Miami Beach will be partnering with Sebastian Strong in the efforts to support foundations that are focused specifically on childhood cancer research.

In order to participate in a workout this Saturday, February 8th, please visit the website below to sign up for the class you wish to attend, along with the donation amount. The donations will go directly to the Sebastian Strong Foundation.

https://www.eventbrite.com/e/reebok-crossfit-miami-beach-sebastianstrong-charity-event-tickets-91935025135

For more information regarding Sebastian Strong, please visit http://www.sebastianstrong.org

CrossFit Miami Beach – Hyrox Conditioning

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Metcon (No Measure)

Every 10min for 30min

A) 800m run

100 lunges

B) 1000m row

50 pus ups

50 sit ups

C) 50 cal Bike

30 burpees

30 kbs swings

30wall balls

Announcements

This Saturday we will be having our first annual Sebastian Strong Fundraiser. CrossFit Miami Beach will be partnering with Sebastian Strong in the efforts to support foundations that are focused specifically on childhood cancer research.

In order to participate in a workout this Saturday, February 8th, please visit the website below to sign up for the class you wish to attend, along with the donation amount. The donations will go directly to the Sebastian Strong Foundation.

https://www.eventbrite.com/e/reebok-crossfit-miami-beach-sebastianstrong-charity-event-tickets-91935025135

For more information regarding Sebastian Strong, please visit http://www.sebastianstrong.org

CrossFit Miami Beach – 8pm Express Wod

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NFC (AMRAP – Rounds and Reps)

12min amrap

7/5 cal Bike

14 Alt DB Snatches 50/35

28 walking lunges

CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

20 Wall Ball Shots (9/6 kg)

20 Shoulder-to-Overhead (60/40 kg)

20 Kettlebell Swings (32/24 kg)

20 Hand-Release Push-Ups

20 Sit-Ups

CrossFit Miami Beach – CrossFit

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Final Game (AMRAP – Rounds and Reps)

21min amrap

Teams of 2

81 box step overs 50/35 (1DB)

18 Ring Muscle ups

24 P. Snatches 135/95

8 burpee box jumps 30/24

CrossFit Miami Beach – Hyrox Conditioning

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Metcon

Metcon (Time)

5RFT

20 RKBS(32/24kg)

20m KB Drag(Heavy)

20m Sled Push

200m Odd Object Carry- atl btw KB, WB, Sandbag, Plate, etc

CrossFit Miami Beach – CrossFit

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Opponent (Time)

For time:

2 Rounds

800m run

40 H.R. Push ups

30 DEadlifts 155/105

20 cal Bike

CrossFit Miami Beach – CrossFit

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Back Squat (2×20 @ 55%)

Mamba (AMRAP – Rounds and Reps)

17min amrap

30 cal Row

30 single arm DB2OH 50/35

30 Box Jump Overs

30 Pull upa

CrossFit Miami Beach – 8pm Express Wod

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Mamba (AMRAP – Rounds and Reps)

17min amrap

30 cal Row

30 single arm DB2OH 50/35

30 Box Jump Overs

30 Pull upa