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Tag: air squats

Thursday, September 11, 2014

Perdido Bay CrossFit – CrossFit

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes
Dynamic Stretching
2 x 10

Push Jerk (6 x 2 – increase weight each set)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes
5 back squat @ 60% 1 RM
10 ring dips
Run 200 meters

Author Perdido Bay CrossFitPosted on September 10, 2014September 11, 2014Categories Workout of the Day (WOD)Tags air squats, airdyne, back squat, pull-ups, push jerk, ring dips, run

Tuesday, September 9, 2014

Run 400 meters
Dynamic Stretching
2 x 10 sit-ups, squats

Strength
Front Squat 4 x 4

WOD
AMRAP in 12 minutes
10 medball cleans 20/14
5 pull-ups
3 push press 155/105

Author Perdido Bay CrossFitPosted on September 8, 2014Categories Workout of the Day (WOD)Tags air squats, front squats, medball cleans, pull-ups, push press, run, sit-ups

Friday, September 5, 2014

Run 400 meters
Dynamic Stretching
2 x 10 squats, sit-ups

Strength
Deadlift 4 x 5

WOD
AMRAP in 10 Minutes
3 box jumps 24/20
3 press 135/95
6 box jumps
6 press
9 box jumps
9 press
Continue to increase 3 reps each round until the 10 minute time cap

Author Perdido Bay CrossFitPosted on September 4, 2014September 4, 2014Categories Workout of the Day (WOD)Tags air squats, box jumps, deadlift, press, run, sit-up

Thursday, September 4, 2014

Run 400 meters
Dynamic Stretching

Mobility Assessment

WOD
“Base Line”
Run 400 meters
then
21-15-9 of
Push-ups
Air Squats
Sit-ups

Author Perdido Bay CrossFitPosted on September 4, 2014Categories Workout of the Day (WOD)Tags air squats, push-ups, run, sit-ups

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700 Giese Lane
Unit B
Pensacola, FL 32506

850-261-2024
perdidobaycrossfit@gmail.com
Mon-Thurs: 7-9am, 11:30am-12:30pm, 3-7pm **NEW 5:30am Class**

Fri: 7-9am, 11:30am-12:30pm, 3-6pm **NEW 5:30am Class**

Sat: Open Gym Sessions:8:30-9:45am and 9:45-11:00am

Sun: CLOSED

Please contact us to schedule a drop-in. Walk-ins may be turned away if the class is full.

Extended Hours by Appointment Only

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