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 2-3 Sets, For Quality :30 second Jump Rope Practice 6/ 6 DB Single Leg Crossbody R DL 3111 Tempo 5 /5 DB Lateral Lu nge 8 DB Curl to Arnold P ress 20 Bear Plank Shoulder Tap s Strength SUPERSET Strength Superset: Deadlift + Bench Press Every...
Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 2-3 Sets, For Quality 12/9 Calorie Row 10 Cossack Squats 20 Plank Shoulder Taps :30sec Glute Bridge Hold 5 Broad Jumps For Distance Front Squat Front Squat Every 3:00 minutes, 4 Sets Set 1: 12 Reps @ 60% Set 2: 10 Reps @ 67% Set 3: 8...
Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, For Quality: :30 second Echo Bike 50/50ft Single Arm Kettlebell Bottoms Up Waiters Carry 6/6 Single Arm Kettlebell High Pulls 6/6 Single Arm Kettlebell Arnolds Press 5/5 World’s Greatest Stretch 5/5 Archer Ring Rows Strength Every 2:30, 4 Sets 5 Strict Press @ 75% Rest...
Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, For Quality R1: 400m – R2: 300m – R1: 200m Run 8/ 8 Single KB Staggered Stance RD L 5/5 Lateral Box Step-Down 5 Box Jumps *Increase pace on the run from the 400-300-200 Metcon (Checkmark) 2:00 AMRAP 200m Run -Max Distance Dual DB Suitcase...
Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 1-3 Sets, For Quality: :30 second machine choice 5/5 World’s Greatest Stretch 5/5 Archer Ring Rows 10 Dual Dumbbell High Pulls, Moderate Load 10/8 Dual Dumbbell Deficit Push-Ups 100ftDual Dumbbell Overhead Carry, Moderate Load Looking to really prime the upper body for the upcoming session today. Be...
Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm-Up: 12:00 EMOM min 1: Bike min 2: 2 Wall Walks + 10 second nose to wall handstand hold min 3: Jump Rope min 4: 12 Goblet Squats *For the bike and jump rope minutes, just move at a steady clip for the entire minute. On the...
Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up Row 50 sec – 40 sec – 30 sec 10 Deep Lunge Mountain Climbers 10 Alternating V-Ups 10 Bar Kip Swings Row 40 sec – 30 sec – 20 sec 10 Deep Lunge Mountain Climbers 10 Alternating V-Ups 10 Bar Kip Swings Row 30 sec – 20...
Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm-Up 1-3 Sets, For Quality: :30 Second Wall Sit Hold 10 Sumo Squats 5 Inchworm Push-Ups 10 Lu Raises , Light Load :30BB Glute Bridge Hold, 45/35lb Primer 2 Sets, For Quality: 10 Snatch Grip Deadlift @45/35lb 5 Snatch High Pulls 5 Muscle Snatches 5 Power Snatches...
Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 2:00 Cardio Choice into.. 1-3 Sets, For Quality 8/8 Single Leg Barbell Romanian Deadlifts 8 Behind the Neck Strict Press 10 Barbell Goodmorning’s 10/10 Banded Clam Shells 10 Dead-Bugs Strength Strength SuperSet Deadlift + Push Press Every 3:00 minutes, 4 Sets 2.2.2 reps @ 80% Rest 10-20...
Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 1:00/1:00 minute Banded Front Rack Stretch :45/45 Second World’s Greatest Stretch 1:00 minute Deep Squat + Thoracic Rotations Specific Warm-up: 2 Sets, For Quality: 90 Second Machine of Choice (Building pace) 100ft Dual Kettlebell Front Rack Carry, Light Load 5/5 Single Arm Kettlebell Front Squats, Light Load...
Read More
1 16 17 18 19 20 38