Month: May 2016

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

Skill work done during gymnastics

Gymnastics

Metcon (No Measure)

Open Gymnastics practice

Skills for today:

Handstand Push-ups – kipping/strict/deficit

GHD Sit-ups

Kipping T2B

Metcon

JT (Time)

21-15-9 reps, for time

Handstand push-ups

Ring dips

Push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

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

Clean and jerk

2 max rep attempts ring dips

Weightlifting

Clean and Jerk (5 x 2 increase weight)

All lifts from the hang

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Scale appropriately

Perdido Bay CrossFit – CrossFit

Closed Today – enjoy the day and please remember those that lost their lives serving our country in all military forces.

Perdido Bay CrossFit – CrossFit

Rest Day

Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Benchmark

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

Metcon

1/2 Murph (Time)

1/2 Murph

800 Meter run

50 Pull-ups

100 Push-ups

150 Air Squats

800 Meter run

Metcon

1/4 Murph (Time)

1/4 Murph

400 Meter run

25 Pull-ups

50 Push-ups

75 Air Squats

400 Meter run