Tuesday, May 26, 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

Back Squat (Take 15 minutes to work up to 1 RM)

Metcon (Time)

5 RFT

5 Back Squats @ 70% of 1 RM

10 Medball Sit-ups 20/14

5 HSPU

Saturday, May 23, 2015

Perdido Bay CrossFit – CrossFit

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Friday, May 22, 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

Muscle-ups

2 x 10 pull-ups

Metcon (AMRAP – Rounds)

EMOM for 8 minutes

3 Muscle-ups

Use the least amount of resistance as possible if using a band

If you can already do kipping MU try adding weight (10 lb wallball between legs)

Metcon (AMRAP – Rounds and Reps)

EMOM for 10 minutes

Odd: 5 Power clean and jerk 135/95

Even: 7 T2B