Friday, July 1, 2016


Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Row is weather is bad

Skill Work

Squat clean thruster or cluster

2 max rep attempts ring push-ups

Weightlifting

Squat Clean Thruster (5, 4, 3, 2, 1 increase weight)

You must predetermine your weights to be used for all reps

Metcon

Metcon (AMRAP – Reps)

AMRAP in 4 minutes

5 Thrusters 95/65

10 Ring Dips

Rest 3 minutes

AMRAP in 4 minutes

5 “V” ups

10 Cals on Rower
Your score is total reps for both workouts

Thursday, June 30, 2016

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

Power Clean & Split Jerk

2 x max rep T2B

Weightlifting

Power Clean (4 sets of: 2 Power Cleans + 1 Split Jerk)

2 Power Cleans + 1 Split Jerk = 1 Set

Increase weight

Metcon

Metcon (Time)

2 RFT

14 C2B

7 Power Cleans 135/95

10 T2B

5 Power Cleans

10 C2B

5 Power Cleans

14 T2B

7 Power Cleans
Rx+ 155/105

Wednesday, June 29, 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

Pistols

All skill work done during gymnastics

Gymnastics

Metcon (No Measure)

Gymnastics practice

All athletes will practice Pistols and with remaining time have coaches teach you gymnastics skills or work on skills you already know

Metcon

Metcon (Time)

400m run

16 Burpee Box Jumps 24/20

16 Pistols

200m Run

10 Burpee Box Jumps

10 Pistols

100m Run

4 Burpee Box Jumps

4 Pistols

Summer schedule changes

We will make a couple of changes to our early morning schedule. Starting Friday, July 1st we will be adding a 7:00 am class; however, we will also be dropping the 5:00 am class as a trial period for the summer in order to better accommodate you. The 7:00 am class time has been in high demand as people’s schedules have changed with summer arriving.  If there are any issues please contact Randy and we will definitely work to accommodate your needs.

We will also be closed for Monday, July 4th to celebrate Independence Day. Our regular schedule will resume on Tuesday, July 5th, but please remember the change to the early morning classes will already be effective.

Tuesday, June 28, 2016


Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

Snatch

2 max rep attempts ring dips

Weightlifting

Snatch (6 x 2 increase weight)

Squat or split snatch

May come from the hang but must finish with squat or split.

Metcon

Metcon (Time)

10 RFT

1 Snatch @ 90% of today’s weight lifting 2 rep heavy

3 HSPU

5 Abmat Sit-ups