Tuesday, November 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

Skill Work

Hang Snatch

2 max rep attempts ring dips

Weightlifting

Hang Snatch (6 x 2 increase weight)

Squat or split snatch requried

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

30 Double Unders

15 Power snatchs 75/55

Monday, October 31, 2016

Perdido Bay CrossFit – CrossFit

Happy Halloween!!

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

Back squat

2 max rep attempts of pull-ups

Back Squat (5, 4, 3, 2, 1 increase weight)

Must predetermine weights to be used.

Work up to a heavy single. Does not need to be a PR or even max load.

Metcon

Metcon (Time)

Halloween Howl

10 Burpees over Pumpkin (30/20/14/10 wallball)

31 Overhead Walking Lunges w/ Pumpkin

10 Deadlifts 185/105

31 Goblet Squats w/ Pumpkin

10 Knees up with Pumpkin between feet

31 Burpees

10 Overhead Walking Lunges w/ Pumpkin

31 Deadlift 135/85

10 Goblet Squats w/ Pumpkin

31 Knees up

Must Row 400 m sometime during WOD

Friday, October 28, 2016


Announcements

We’re still raising funds for Barbells for Boobs. Donate if you can, everything helps. Barbells for Boobs WOD October 29th!

Perdido Bay CrossFit – CrossFit

Barbells for Boobs tomorrow!!

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

Push press

2 max rep attempts HSPU

Weightlifting

Push Press (4 x 3 increase weight )

Metcon

Metcon (AMRAP – Reps)

3 Minutes at each station to accumulate as many reps as possible:

Wallballs 20/14

“V” ups

Push press 65/45

Hang Power cleans 95/65

1 minute rest between stations
Your score is total reps from all 4 stations