CrossFit Palm Bay

WOD 9/30/09

"Helen" 

 Three rounds for time:

 Run 400 meters 

 50-60# Kettlebell X 21 swings 

 12 Pull-ups

COMING SOON "W.O.D CLASSES"

Starting October 15th Crossfit Palm Bay will begin with 2 WOD classes for each day in accordance with the 3 days on 1 day off format. However, we will still offer our classic and chaotic "open gym" format as well. Our hours will be the same:                                            

Monday - Friday-                                                                                                                                                                                                                                            5:30am - 7:30am - Open Gym                                                                                                  7:30am - 8:30am- WOD Class                                                                                                  8:30am - 9:30am- WOD Class

                                   Evening session                                                                                                                  4:00pm - 6:00pm - Open Gym                                                                                                 6:00pm - 7:00pm - WOD Class                                                                                             7:00pm - 8:00pm - WOD      

SATURDAY / SUNDAY  -                                                                                   7:00 am - 9:00am - Open Gym                                                                                                 9:00am- 10:am - WOD Class                                                                                                  10:am - 11:00am - WOD Class  

 We are moving to WOD Classes for one reason... To help boost our client's fitness levels. We believe training in a group environment will allow us to maintain order and keep the quality and effectiveness of our training at an elite level, as we continue to grow and welcome more clients.

    During the WOD Classes hours listed above we will offer a warm up, then teaching of the movements involved the workout, the actual "workout of the day"  (via website or CFPB choice), and a cool down.  

   For those wanting to stay in the Open Gym format please come during "OPEN GYM" hours and allow yourself enough time to complete your workout and clean up before classes start. If you come during WOD Class times please know that WOD will be the only workout offered for those times.                                                                                   

                                 

   

WOD for 9/27/09

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

WOD for 9/26/09

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD for 9/25/09

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

WOD for 9/21 & 9/22

Tuesday 09\22\09

Deadlift 1-1-1-1-1-1-1 reps

 

Monday 09\21\09

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

WOD for 9/19/09

21-18-15-12-9-6-3 rep rounds of:

Handstand push-ups
L-pull-ups

WOD for 9/17/09 & 9/18/09

9/18/09

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

9/17/09

"Daniel"

For time: 
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

WOD for 9/15/09

Front squat 3-3-3-3-3 reps

WOD 9/14/09 Mikey's Birthday Mash up

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

 

*****Happy B-Day Mikey Cheatham*****

So here is your workout:

Row for 2:30 / then perform 33 push press 95#

Row for 2:30  / then perform 33 tire strikes (kneeling and 33 each side)

Row for 2:30 / then perform 33 pull-ups

Row for 2:30 / then perform 33 wall balls  (12ft with 20# MB)

Score = total of meters rowed / total time

Enjoy Dawg!!!!