Month: December 2014

Friday, December 5, 2014

Perdido Bay CrossFit – CrossFit

Skill: Rope Climb

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Shoulder Press (10,8,6,4,2 reps increase weight)

Metcon (AMRAP – Reps)

4 Rounds

1 minute max reps box jumps 30/24

1 minute max reps push press 95/65

1 minute max reps double unders

rest 2 minutes between rounds

Wednesday, December 3, 2014

Perdido Bay CrossFit – CrossFit

Skill: Handstand hold, hand steps, hand walks

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching:

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

Metcon (No Measure)

Take 10 minutes to accumulate 5 minutes of one of the following: handstand holds, handstand steps, or max distance hand walks

Metcon (AMRAP – Reps)

16 minute time cap

Run 100 meters

5 Wallball 20/14

5 Toes 2 Bar

Run 100 meters

10 Wallball

10 Toes 2 Bar

Run 100 meters

15 Wallball

15 Toes 2 Bar

Continue to add 5 reps to each consecutive round until time cap.

Run equals 10 reps/ 5 reps for 50 meters

Make your class reservations

We are very excited to be getting new athletes at Perdido Bay CrossFit. Please make sure to introduce yourself to them and help them to get to know our awesome community. Some class times are very popular and may begin to fill up so please make sure to make your reservation as soon as you know your schedule. We have opened up the time limit so you can now schedule out five days in advance for classes. Classes are limited to 6 athletes for most days. Please be courteous and only reserve your spot if you are sure you will be at class during that time. If you reserve a space and then do not show up you may be keeping someone else from getting to work out at that time. Athletes that have reserved their spot will have priority over athletes that arrive and have not reserved their spot.
If a class does fill up please consider class times before or after your favorite time that day and meet some new folks. Same great coaching and new friends = great combination.

Tuesday, December 2, 2014

Perdido Bay CrossFit – CrossFit

Skill: Snatch

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Hang Snatch (5 sets of 1 rep )

Metcon (Time)

12 minute time cap

“Amanda”

9-7-5 reps of

Muscle-ups

Squat Snatch

if time remains then,

Metcon (AMRAP – Reps)

Max rep double unders with remaining time.