Friday, May 1, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Push Press

2 x 10 box steps

Push Press (3 x 3 increase weight- focus on technique)

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here

Thursday, April 30, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Snatch 1st pull

2 x 10 GHD sit-ups

Snatch Pull (Work on 1st pull 3 x 3 @ 70%)

Power Snatch (3 x 3 @ 60% focus on 1st pull)

Metcon (AMRAP – Rounds and Reps)

AMRAP for 7 minutes

5 Power snatch @ 135/95

10 Ring Dips

Wednesday, April 29, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Overhead Squats

2 x 10 OHS with PVC

Metcon (AMRAP – Reps)

2 Rds

2 minutes max rep of Abmat sit-ups

2 minutes max rep Push-ups

no rest between sit-ups and push-ups

2 minute rest between rounds

Total of all rounds for score

In your notes separate your totals for sit-ups and push-ups

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Monday, April 27, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Kipping HSPU

2 x 10 Hip Extensions

Deadlift (4, 3, 2, 1 have weights selected)

Metcon (AMRAP – Rounds)

EMOM for 10 minutes

Odd: 10 Deadlifts 225/155

Even: 10 HSPU

Go heavier on DL if appropriate

Go deficit on HSPU if appropriate