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


Miramar Beach Strength and Conditioning – Crossfit


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 (Checkmark)

Rowing Technique

2 Rounds through

:30 Arms Only Rowing (the pick drill)

:30 Arms and Body Rowing, (body hinge and finish with arms)

:30 Legs and Body Rowing, (leg drive, strong back and lat engagement)

:30 Half Stroke Strong Finish, (pushing with legs and finish through body)

1:00 Full Stroke (put it all together, legs then body then arms on drive, on recovery arms then body, then legs)

Points of Performance

We are working to reinforce proper engagement and tension through the entire stroke here today

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Time Domain : 20:00-30:00

Time Cap : 30:00 minutes

Primary Objective : Run pace, holding 5k pace

Secondary Objective : Row Pace, holding 5k +4sec/500m

The goal is to push the runs here and then settle on the rower to manage fatigue in order to hit the run on the back half of this workout!


For Time

800 meter Run

1,000 meter Row

800 meter Run


For Time

1200 meter Run

1500 meter Row

1200 meter Run

Performance :

As Written


Go Faster!


Recovery / Mobility Protocol

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessories

3 Sets, For Quality

50/50ft (15m/15m) Single Arm Kettlebell Front Rack Carry

100/100ft (30/30m Lateral Sled Drag

150/150ft (30m/30m) Uneven Loaded Farmers Carry


Every 5:00/6:00 minutes, 5 sets, Complete the following:

500 SkiErg

1000m BikeErg or 1km Rogue Echo

Score: Average time to complete both machines

Begin the first set holding 5k-1 second then increase each set.

Men: 5:00 minutes | Women: 6:00 minutes

Primary Objective: Achieve best average time to complete both machines.

Secondary Objective: Achieve more than 60 seconds rest



3 Rounds,

100m Swim

50m Kick

100m Pull

50m Kick

Skill Set

9 Sets:

25m *Stroke

25m Freestyle

*Stroke = Butterfly / Breast / Back

If possible, alternating through strokes on each set

Main Set:

200m on 4:00 minutes

150m on 3:00 minutes

100m on 2:00 minutes


200m on 3:40 minutes

150m on 2:45 minutes

100m on 1:50 minutes


200m on 3:20 minutes

150m on 2:30 minutes

100m on 1:40 minutes


100-200m Choice

Stimulus: Lactate Threshold / Muscular Stamina

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