CrossFit Palm Bay

WOD 6/18/09

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

WOD 6/17/09

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

All this week we are teaching the components of the Snatch and all it's progressions.. Come learn Olympic weightlifting with us.

Rest day

WOD 6/15/09

Run or Row   5K

Weekend WODs

SATURDAY 06/13/09

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Sunday 6/14/09

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

REST DAY PICs from CrossFit Palm Bay

A well deserved rest day. Rest.. Recharge.. tomorrow back to the "grind".

WOD 6/11/09

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

WOD 6/9/09

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Angry Cindy"

As Many Rounds in 15 minutes of:

5 Push Press @ 95# men /  45# women

10 Pull-ups

15 Kettlebell Swings  @ 50# men / 35# women

Ed, thanks for the visit and training with us here at CrossFit Palm Bay. Say hello to your CF family back in "Dirty Jerssey", and we are all praying your "Pops" is ok. Welcome anytime.

Howie and Ed

6/7/09

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

HAPPY BIRTHDAY JULIE !!!!!

 EVERYONE ENJOY JULIE'S DELIGHT:

 500m Row

15 power cleans

50 KBS

50 Tsumani

10 Burpee broadjumps

Update: Julie smoked her namesake workout with the best time in the gym so far. It will be up as the W.O.W. so everyone can celebrate with JULIE...

WOD 6/6/09

Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

 

 

Congrats to JASON "J-MO" MORAN on winning Firefighter of the year for Brevard County Fire Rescue. Nice shorts!!!!!!

 

Get ready for Julie's Delight.. A special Birthday  Workout for  U Julie!!!!