CrossFit Miami Beach – 8pm Express Wod
Metcon (Time)
9-15-21-27
•thrusters 95/65
•T2B
•Cal row
18min cap
MB CrossFit 010520
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
10min ladder
5-10-15-20-25-30….
KBS 24/20
Wall Balls 20/14
Rest 3 min
10min amrap
7/5 cal bike
15 V-ups
30 dubz
010420
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
5 rounds For time
2 sets of DT
12 Deadlifts 155/105
9 hang Cleans
6 S2OH
400m run (together)
MB Express Wod 010320
CrossFit Miami Beach – 8pm Express Wod
Metcon (AMRAP – Reps)
4 sets
1min each
•squat cleans 155/105
•bar facing Burpees
•dubz
•rest
Hyrox Conditioning 010320
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (Time)
Zachary Tellier
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
*Complete the work in the order written, starting each new segment with 10 burpees.
**Score is the time it takes you to complete all the repetitions—650 reps in total.
MB CrossFit 010320
CrossFit Miami Beach – CrossFit
Tyson (AMRAP – Reps)
3 Rounds
3min Amrap
•Squat Cleans 155/105
2min amrap
• Bar-facing Burpees
1min amrap
•Dubz
-3min Rest-
MB CrossFit 010220
CrossFit Miami Beach – CrossFit
Work It (Time)
4 Rounds
25 wall Balls
20 Burpees
15 KB G2OH 24/16
10 cal Bike
Hyrox Conditioning 01022020
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (AMRAP – Reps)
20min AMRAP
400m Run
Max Unbroken KBS
400m Run
Max Unbroken Pull-ups
*Score is number of total KBS & Pull-up reps
Metcon
Metcon (Time)
5Rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10s Hollow Hold
1min rest
MB Crossfit 123119
CrossFit Miami Beach – CrossFit
Woding with Angie (Time)
Woding with Angie
Partner wod
100 Pull ups
20 Clean and Jerks 135/95
100 Push Ups
20 Clean and Jerks 135/95
100 Synchronized Squats
20 Clean and Jerks 135/95
100 Synchronized sit ups
20 Clean and Jerks 135/95
Angie
It is with deepest sorrow that we announce the passing of Angie Polanco.
We will always remember her for being such an incredible model of great work ethic, for lighting up any room with her smile, and for encouraging everyone around her by setting an example of living to your daily best.
We find ourselves humbled by her memory and extend our beloved condolences to her loved ones.
May she Rest In Peace
Hyrox Conditioning 12302019
CrossFit Miami Beach – Hyrox Conditioning
Metcon
Metcon (Time)
Teams of 2
2019m Cal Row
12 Man Makers *each person
52 Burpee BJ (total)
365 Walking Lunges (total)
2020(20 cal each)
Metcon (Time)
Teams of 2
2019m Cal Row
12 Man Makers *each person
52 Burpee BJ (total)
365 Walking Lunges (total)
2020(20 cal each)
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