CrossFit Palm Bay

WOd 2/19/09

For time:

50 Ring Dips
Run 400 meters

50 Push-ups
Run 400 meters

50 Handstand push-ups (sub shoulder press)
Run 400 meters

WOD 2/18/09

With a continuously running clock do one pull-up the first minute,

two pull-ups the second minute,

 three pull-ups the third minute...

continuing as long as you are able.

Use as many sets each minute as needed.

Wod 2/17/09

TUESDAY 02-17-09

Squat clean 1-1-1-1-1-1-1 reps

Go Heavy!!!... Go Big!!... Stay Strict!!

Stay posted for info on our new Self-Defense Courses

Rest Day

REST DAY

ERIC "The Viking" Birthday Workout

"The Immortal"

500m Viking Row

200m Enemy Head Carry (kettlebell farmer walk)

20m Castle Stormers (tire flip / jump thru)

30 Norwegian Rope Slaps (tsunami)

Happy 45th Big Eric!!!!

 

Congrats to Cody Barton and Caylor Williams!!!! Both are now Florida High School Regional Wrestling Champs!!! Next Up.. State Finals...

 

 

 

Valentine Weekend Workout Mashup

Saturday 02-14-09

Seven rounds for time of:
10 reps- 95# Sumo-deadlift high-pull
10 reps - Ring dips

 

Sunday 02-15-09

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

WOD 2/12/09

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

GOOD LUCK TO CAYLOR WILLIAMS AND CODY BARTON, AS THEY ARE HEADING TO COMPETE IN THE FLORIDA HIGH SCHOOL WRESTLING REGIONALS 

Rest day

Rest day..enjoy..

WOD 2/11/09

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

WOD 2/10/09

Deadlifts 1-1-1-1-1-1-1

With this WOD execute a total of 7 deadlifts, each heavy enough that you should be near failure on your last attempt. Push hard, keep great form, and go big..

 

 We have additional workouts to supplement this WOD. So come in and see us. CrossFit Palm Bay

 

Congrats to Cody Barton for winning the  District 13 Wrestling Championship