CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
P Snatches
1min amrap 90sec rest
Set 1: 95/65
Set 2: 135/95
Set 3: 155/105
Set 4: 185/115
Skip (AMRAP – Rounds and Reps)
15min amrap
100 Dubz
50 Russian KBS 32/24
25 Burpees
MB CrossFit 100119
CrossFit Miami Beach – CrossFit
Metcon (Time)
3 sets of
20 cal Bike AFAP
3-4min of rest between sets
Peachy (AMRAP – Rounds and Reps)
Metcon (AMRAP – Rounds and Reps)
12min amrap
15 wall Balls 20/14
10 T2B
5 P. Cleans 155/105
Hyrox Conditioning 100119
CrossFit Miami Beach – Hyrox Conditioning
Metcon (Time)
100 loaded lunges
10 cal Row
80 sit ups
20 cal Row
60 KBS
30 cal row
40 Box jumps
40 cal Row
20 Pull ups
50 cal Row
Hyrox Conditioning 093019
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
3 to complete
200m run
15 Burpees
4min to complete
400m run
20 Burpees
6min to complete
25 Burpees
Rest 3 min
4 Rounds
1min max Wall Balls
2min rest
Then 3min max
V-Ups
MB CrossFit 093019
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Reps)
Clusters
1min amrap 90sec rest
Set 1: 135/95
Set 2: 155/105
Set 3: 185/115
Set 4: 205/135
Poof (AMRAP – Rounds and Reps)
16min Amrap
20 Alt DB Snatches 50/35
15 Box jumps 24/20
10 cal Bike
5 Ring M.U.
MB CrossFit 092919
CrossFit Miami Beach – CrossFit
Emily (Time)
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
To learn more about Emily click here
MB CrossFit 092819
CrossFit Miami Beach – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2
19min follow the leader
5 P. snatches 95/65
10 Push Ups
15 squat Jumps
MB CrossFit 092719
CrossFit Miami Beach – CrossFit
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
MB CrossFit 092619
CrossFit Miami Beach – CrossFit
Wtf (Time)
8 sets
200m run
30 single DB lunges 50/35 (carry on shoulder any way)
15 Burpees
Rest 90sec
MB Crossfit 092519
CrossFit Miami Beach – CrossFit
Metcon (Time)
8min to perform
30 Squat Snatches @ 135/95
Pepper (AMRAP – Rounds and Reps)
4 sets
5min amrap 2min rest
7 Hang P. cleans 155:105
14 Step Ups
21 V-Ups
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