CrossFit Palm Bay

WOD 3/18/09

WEDNESDAY 03/18/09

Split Jerk 1-1-1-1-1-1-1 reps

wOD 3/17/09

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed

Rest day 3/16/09

WOD 3/15/09

"J.T."

21-15-9 reps of:
Handstand push-ups

Ring dips

Push-ups

-----Or-----

21-15-9-5 reps of:

Bench press your body

Bar dips

Clapping push-ups

Self-Defense Class Today 11am- 1pm

R.E.A.C.T.

WOD 3/14/09

Five rounds for time of:
155 pound Hang squat clean, 9 reps

15 ft Rope climb, legless, 3 ascents

-OR-

5 rounds of for time of:

10 Power Cleans 

45 Tsunami rope slaps

 

WE Have Open Gym today from 7am - 11am... From 11am - 1pm we are sponsoring a WOMENS SELF-DEFENSE COURSE: 

                                                                R.E.A.C.T.

WOD 3/13/09

Back Squat 3-3-3-3-3 reps

wod 3/11/09

Complete as many rounds as you can in thirty minutes of:

Five pull-ups

Five ring dips

15 Sit-ups

wod 3/10/09

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Your best of 3 attempts at each movement. Then total up the single heaviest attempt of each movement and that is your CrossFit Total..

Record your "Total" and see your local CrossFit gym to keep improving..

WOD 3/09/09

Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge