Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach

Category

WOD
Miramar Beach Strength and Conditioning – Crossfit Warm-up 9:00 minute EMOM, Alternating Stations Minute 1 : 200/170m Row Minute 2 : 30 Singles or 15 Double Unders + 10 Plank Shoulder Taps Minute 3 : 8 Ring Rows + 8 Alternating Box Step-Ups Metcon (Time) 3 Rounds 1000m Row 100 Double Unders 20 Renegade Rows...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Quality 10 PVC Pipe Passthroughs :30 second PVC Pipe Prayer Stretch 5 sets of Ring Y, T, W’s 5 Tall Muscle Snatches , 45/35lb 5 Overhead Squats 45/35lb 5 Snatch Balance 45/35lb then complete the following: Single Leg Box Jumps 4 x 4/4 *Increase...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 minute Cap 2 Sets, For Quality 1:00 minute Cardio Choice :15 second Dead-Hang + :15 second Active Hang 8 Inchworm Push-Ups 50ft (15m) Dual Kettlebell Bottoms Up Waiters Walk 10 Alternating V-Ups Push Press Every 2:00 x 5 Sets 3 Push Press, starting @ 75% and...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 12 Alt EMOM Minute 1 : 12/9 Calorie Machine of Choice Minute 2 : 50/50ft Kettlebell Mixed Rack /Overhead Carry , Moderate Load Minute 3 & 4 : 10 Split Stance Behind the Neck Strict Press + 10 Barbell Cossack Squats , 45/35lb Clean and Jerk Every...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 12:00 minutes 3 Sets, For Quality 1:00 minute Cardio Choice 10 Bootstrap Squats 10 Hollow Rocks :20/:20 Second Side Plank :20/:20 Single Leg Wall Sit Metcon (Checkmark) Every 6:00 minutes , 4 Sets 500/450m Ski or Row 10/10 Single Arm Kettlebell Front Rack Squats 53/35lb, (24/16kg) 30...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 minute Cap 2 Sets, For Quality 400m Run 10 Alternating Down Dog Toe Touches 8/8 Reverse Lunges :20/:20 second Single Leg Glute Bridge Hold Metcon (Time) GET FIT, SAVE KIDS 400m run 60 Box Step Ups 24”/20” 60 Pushups 400m run 60 Pushups 60 Box Step...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minutes 2-3 Sets 1:00 Echo Bike 15 Banded Goodmornings 8 Walking Inchworm to Hollow Body (1sec pause) 8/8 Single Arm Ring Rows Part A) 5 Sets Muscle Snatch + Snatch Balance + High Hang Snatch 6 Ring Kip Swings *increase load on the barbell on each...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minutes 2 Sets: For Quality :40 second Row :30 second Scapular Pull-Ups 2 Wall Walks :10 second Angled Wall Facing Handstand Hold to Seven Position Gymnastics 12:00-15:00 minute Clock Accumulate 10 Skin the Cats 2:00 minutes Freestanding Handstand Hold Extra Instructions : Points of Performance We...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (8:00 minute Cap) 2-3 Sets, For Quality :60sec Jumping Rope 10 Cossack Squats 20 Plank Shoulder Taps :30sec Glute Bridge Hold 5 Broad Jumps For Distance Clean and Jerk Every 2:00 x 5 Sets Power Clean + Split Jerk + Front Squat + Split Jerk (5sec pause...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 minute Cap 2 Sets, For Quality 8 Inchworm Push-Ups 10 Alternating Scorpions 12 Alternating Box Step-Ups 24/20’’ :14 / :14 second Single Arm Plank Hold Metcon (3 Rounds for time) 3 Sets 9-7-5-3 Burpee Box Jump Overs, 24/20” Bench Press 155/105lb Rest 1:1 between sets Score...
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