Announcements

The Aeroropes Method

Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.

Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Walk the Plank (AMRAP – Reps)

10min AMRAP

20 DB Thrusters 35/20

15 Pull ups

100m run

–4min Rest–

8min AMRAP

80 Burpees

100 DU(no less than 30 UB at a time)

–3min rest–

6min AMRAP

3,6,9,12..

BJ

1,2,3,4….

HSPU

Announcements

The Aeroropes Method

Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.

Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (Time)

1000m Row

100 lunges

800m Run

80 plate 2 Overhead

600m Row

60 Box dips

400m Run

40 goblet squats

200m Row

20 Burpees

Announcements

The Aeroropes Method

Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.

Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Push Press (5×7 @ 70%)

“” (Time)

For time

10-8-6-4-2

Squat cleans

•135/95

•155/105

•185/115

•205/125

•225/135

*20 V-Ups after every set

Announcements

The Aeroropes Method

Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.

Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (AMRAP – Reps)

8min

Cal Bike

20sec above 80/70 rpm

40sec above 55/45rpm

Metcon (AMRAP – Reps)

22min ladder

2-4-6-8-10-12-14-16-18-20…

•Pull Ups

•Wall ball

•Russian KBS

•v-Ups

•Box Jumps

Announcements

The Aeroropes Method

Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.

Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo

CrossFit Miami Beach – MB Comp

View Public Whiteboard

Metcon (No Measure)

200m Run

Every 2min for 16min

Squat Clean (5×1 @90-95% )

Take your time warming up and between sets

Metcon (AMRAP – Rounds and Reps)

10min amrap

50ft Lunges 50/35

20 DB Snatches

10 Burpees

Announcements

The Aeroropes Method

Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.

Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo

CrossFit Miami Beach – Oly Class

View Public Whiteboard

A.1: 3 Position Snatch (2×1)

@60%
1 floor + 1 below the knee + 1 mid thigh

A.2: 3 Position Snatch (2×1)

@65%

A.3: 3 Position Snatch (4×1)

@70-73%

B.2: Clean & Jerk (5×1)

@60-80%

C.: Back Squat (5×10)

@60%

D: Snatch Pull (4×2)

@90%

ACC: Metcon (Weight)

Accessories x3

DB shoulder press x12

DB Lateral Raises x15

Announcements

The Aeroropes Method

Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.

Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo

CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (No Measure)

7min of

Free handstand holds w/ a partner

Stairway to heaven (AMRAP – Rounds and Reps)

3 Rounds

5min on: 2min off

3 bar M.U.

6 DBall Cleans

12 Box step and over 50/35

15 H.R. Push ups

•start where you left off at

Announcements

The Aeroropes Method

Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.

Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (AMRAP – Reps)

10min

Max cal row w/ a partner

Metcon (AMRAP – Reps)

3 Rounds

2min each

Max Burpees

Max DB Snatch

Max double unders

Announcements

The Aeroropes Method

Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.

Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo

CrossFit Miami Beach – Hyrox Conditioning

View Public Whiteboard

Metcon (No Measure)

Every 3min for 12min

400m Run

Then 3min rest

20min amrap

100 lunges

100 Sit Ups

100 air squats

100 Push Ups

Announcements

The Aeroropes Method

Aeroropes is a unique training system designed by Lisa Gaylord, one of the country’s leading fitness experts. With over 30 years of experience in the marital arts and fitness industries, Lisa is a respected authority who has been featured in a variety of publications, videos and television programs. A weapons specialist, she is a former national kickboxing and karate champion who holds four black belts. The inventor of Cardio Kombat, her expertise spans all areas of the fitness industry, including spin cycling, personal training, and nutrition counseling. Drawing on her extensive fitness knowledge, Lisa designed and created one of the most exclusive and effective training systems available…Aeroropes.

Aeroropes “aerobic ropes” uses lightweight, easily maneuverable ropes designed to improve cardiorespiratory conditioning while developing and increasing muscular strength, power and endurance. Combining the very essence of functional training with continuo

CrossFit Miami Beach – Oly Class

View Public Whiteboard

A.1: Dip Snatch (2×3)

@50-60%

A.2: Power Snatch (4×2)

@65-75%

B.1: Power Clean + Strict Press (5×1)

(1+4) Build to a heavy complex

C.1: BTN Jerk + OHS (4×1)

(1+2) 80%+

D: Clean Deadlift (3×5)

@90-105%

ACC: Metcon (Weight)

Accessories x3

Strict Pull-ups x10

DB Hammer curls x10
Pull-ups weighted if possible, assisted if necessary