CrossFit Palm Bay

Weekend WODs

Saturday May 30th: 

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

 Sunday May 31st:

Rest day and Fight Club..

WOD 5/29/09

30 Muscle-ups for time

 

If you cannot do the muscle-ups do:

 120 pull-ups and 120 dips.

WOD 5/28/09

Thruster 1-1-1-1-1-1-1 reps

 

-or-

Run 400m-  15 Thrusters- Row 500- 20 Walballs

Run 400m-  12 Thrusters- Row 500- 20 Wallballs

Run 400m- 9 Thrusters- Row 500- 20 Wallballs

 

**** Thruster weight Men 115- 95#  women 45-65#****

REST DAY

REST DAY..... So rest your weary body or come on in and get in those workouts you missed the past few days..

WOD 5/26/09

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Enjoy your Memorial Day

And thank a Veteran that we are free to enjoy it.. Remember the vets and their families, and all their sacrifices..

CrossFit Palm Bay is closed for business today but we will resume our regular hours tomorrow tuesday 5/26/09.

Nature trail WOD 5/24/09

We met at the Turkey Creek Sanctuary for a few laps of the "nature trail run". Great turn out and great trails.. Of course we made some alterations to keep it in the "Crossfit" worthy. 

1 lap of the 3/4 mile parkour trail carrying a kettlebell and including 20 reps at each of the 14 activity station activities:

 Kettlebell swings

 Leg lifts

 Tire strikes

 Push up

 Log jumps

 Sit ups 

Pull up

 Vault jumps

 Tsunami

Hand springs

 KB Orbitz 

SDLHP

 Dips

 Front squats

WOD 5/22/09

"Michael"

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Memorial Day Weekend Schedule

Saturday open from 7am - 10am

Sunday 8am-10am Crossfit in the Park at Turkey Creek Sanctuary bring your running shoes.

http://www.mapquest.com/mq/9-gE6AGrc7 (Map to Turkey creek Sanctuary)

 

Monday - Closed all day.

WOD 5/20/09 and 5/21/09

5/20/09

Four rounds for time of:
Run 400 meters
50 Squats

 

5/21/09

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups