Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

CrossFit Miami Beach – Hyrox Conditioning

072924 (Checkmark)

8 sets: every 00:45 (6 minutes)

100m sprints

Rest 1’

6 sets: every 01:15 ( 7:30 minutes)

200m sprints

Rest 2:30 ’

3 rounds

15 db snatch (Left arm)

10 burpees over the db

15 db snatch (Right arm)

20 t2b

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

CrossFit Miami Beach – CrossFit

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Teams of 2

For time

50-40-30-20-10

Cal Bike

Burpees over the bar

Deadlifts 225/145

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

General warm up

Every :30sec for 2 rounds

•Jumping Jacks

• Mt. Climbers

•Vertical Jumps

•Kip Swings

Barbell warm up

•Clean High Pull

•Muscle Cleans

•P. Cleans

•Stict press

•Jerks

MFLH Complex (Weight)

Every 2:00 x 6 sets (12:00)

Power Clean + Hang Clean + Jerk

Start around 65% and build to today’s heaviest set.

Completed

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

CrossFit Miami Beach – Hyrox Conditioning

040524 (Time)

7 Rounds

20 wallballs

15 RKBS

10 cal Bike

Buy out

5min of core

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

CrossFit Miami Beach – Hyrox Conditioning

040424 (AMRAP – Reps)

Every 6min for 24min

A) 500m row

50 DUbZ

18 Devil Press

B) 500m row

20 cal ski erg

25 Box jumps

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

2 rounds

30 Heel Drives

20 Shoulder taps

10 Scorpions

200m run

Cardio Party 072424 (Time)

Every 4min for 32min

200m run

15 cal row

10 Line Burpees

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

CrossFit Miami Beach – Hyrox Conditioning

060523 (No Measure)

0’-10’
3 rounds
40 air squats
30 push ups
20 sit ups

10’-15’
800m run

15’-20’
50/40 cal bike

20’-30’
50 kb swings
50 kb lunges
50 kb sdhp
50 kb goblet squat

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

CrossFit Miami Beach – Hyrox Conditioning

040224 (Time)

Teams of 2

5k row

While one partner is rowing the other will perform

1 round

16 DB Snatches

100m run

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

7min to complete 3 rounds

5 Bottom of the burpee

5 Top of the Burpee

10 upright rows

15 Good mornings 5/5/5

Deadlift (5 sets:
Deadlift x 4 reps @ 75-80%)

Twinning Tuesday 072324 (Time)

Team of 2:

Complete 300 Calories on any machine

1 partner is working on the machine

1 partner completes a round of 5

P. Cleans 185/125 + 10 H.R. Push Ups

*once the partner completes the cleans + bench, continue switching until 300 calories are completed

Announcements

BRING A FRIEND, EARN FREE MEMBERSHIP TIME

ATTN: All Clients can bring a friend to any class for FREE

-No fundamentals needed

-Limit 1 free class per friend

-Coaches will modify WOD as needed

HOW TO EARN FREE MEMBERSHIP TIME:

Step 1: Existing client brings a friend who signs up for 3mo, 6mo, & 1yr and gets a free month.

Step 2: Then, NEW CLIENT will get:
– Free shirt if 3mo or 6mo term
– OR 1 free month if 1 year term

If you have any questions, talk to any coach or email us at info@crossfiiamibeach.net.

Thank you for being a valued member of CrossFit Miami Beach. We look forward to welcoming your friends!

Your Coach,

Jason

CrossFit Miami Beach – Hyrox Conditioning

040124 (Time)

0-2min to complete

10/8 cal Bike

5 Burpees

2-5min to complete

15/12 cal bike

10 Burpees

5-9min to complete

20/15 cal Bike

15 Burpees

9-15min mark to complete

25/20 cal Bike

20 Burpees

Then For time

800m run

25 Box jumps

50 wallballs

25 Box Jumps