CrossFit Palm Bay

WOD for 9/13/09

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

9-11-09 WOD

WE ARE OFFERING 4 WORKOUTS TODAY EACH WITH A THEME RELATED TO THE ATTACKS 8 YEARS AGO.

After your warm up you can choose to do the workouts in any order as prescribed below.. If you do all four workouts you will complete 911 reps. Give a little of yourself today in remembrance of those that gave a lot..

TOWER #1-

5 ROUNDS OF-

5 BOX JUMPS ON 16" BOX

5 BOX JUMPS ON 20" BOX

5 BOX JUMPS ON 24" BOX

5 BOX JUMPS ON 28" BOX

5 BOX JUMPS ON 30" BOX 

 25 PUSH UPS 

25 SIT UPS

TOWER #2

3 ROUNDS OF-

200M RESCUE RUN W/ 100 #HEAVY BAG

21 KETTLE BELL SWINGS  60-70#

"THE PENTAGON"

5 ROUNDS-

15- BURPEE BROADJUMPS

15- TIRE FLIPS

15-BEAR CRAWL PUSH UPS

15-KNEES TO ELBOW

15- PULL UPS 

FLIGHT 93

 93 DOUBLE-UNDERS FOR TIME

SEPTEMBER 11TH 2009

ITS BEEN 8 YEARS SINCE THE ATTACKS ON THE TOWERS AND HORROR OF SO MUCH LOSS OF LIFE, AND DESTRUCTION OF OUR SENSE OF SECURITY.. 

 PLEASE LET US NEVER FORGET THAT DAY, AND HOW IT AFFECTED ALL OF US..

 LETS NOT FORGET THE FAMILIES THAT LOST LOVE ONES.. 

LETS NOT FORGET THE 343 EMERGENCY WORKERS THAT GAVE THEIR LIVES TO HELP THOSE IN NEED..

LETS NOT FORGET THE SOLDIERS THAT HAVE LOST THEIR LIVES SERVING ON DISTANT SOIL TO KEEP US SAFE, AND THE SOLDIERS PRESENTLY SERVING...

PLEASE REMEMBER 9.11.01

WOD for 9/10/09

Push Jerk 3-3-3-3-3 reps

WOD for 9/09/09

Four rounds for time of:

100 ft Walking lunge, carrying 30 pound dumbbells

24 inch Box Jump, 30 reps

30 pound Weighted pull-ups, 20 reps

LABOR DAY WOD

CrossFit Total

Your best 1 rep max of:

Back Squat

Deadlift

Shoulder Press

You get 3 attempts at each lift..Your "Total" is the max weight completed for each lift weight added up..

We are closed here Labor Day 9/7/09 so we will make up  "Totals" during this up coming week.. Enjoy your holiday..Be safe.

WOD 9/06/09

Sunday 09/06/09

6 rounds for time of:
Run 400 meters
25 Burpees

WOD for 9/05/09

Clean and Jerk 1-1-1-1-1-1-1 reps

or 

10 down to 1 of Clean and Jerk @ 95#

 with 1 suicide run 

and 25 trunk ups 

between each round

We will be closed Monday 9/7/09 "Labor Day"

WOD 9/03/09

RUN or ROW 5K

WOD 9/02/09

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips