CrossFit Palm Bay

WOD 10/31/09

For time:

25 Squats 

25 Push-ups

25 Pull-ups

25 Sit-ups

-Then-

50 Squats

50 Push-ups

50 Pull-ups

50 Sit-ups

-Then-

75 Squats

75 Push-ups

75 Pull-ups

75 Sit-ups

WOD 10/30/09

REST DAY

WOD 10/29/09

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

WOD 10/28/09

GROUP WOD

4 rounds of:

10 DB Snatches each arm    50-70# men    30-45# women

15 Death Push-Ups (medicine ball)

20 Box jumps squats @ 24"

Bonus Cool down:    ********"TGU Gauntlet" ********

Main site WOD:

Back Squat 5-5-5-5-5 reps 

WOD 10/27/09

GROUP WOD: 

Surprise Grinder!!!!!

Main site WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

REST DAY 10/26/09

 REST DAY for most...

 Foundations classes for others...

  Open Gym and Technique Practice..

We will have a Group Fitness WOD available also..

WOD 10/25/09

Sunday's WOD-

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

***Congrats to Mr. and Mrs. Kevin and Torri Downs***

WOD 10/24/09

SATURDAY 10/24/09

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

WOD 10/23/09

GROUP W.O.D.

Thrusters - 21 reps then 12 Rope climbs 

Thrusters- 15 reps then 9 Rope climbs 

Thrusters  - 9 reps then 6 Rope climbs

**** Thruster are rx at 115#men and 75# women

**** Rope climbs are to 15 ft height

SUBS for rope climbs

 #1 - 2x pullups for each rope climb and 12-9-6 burpees

#2 - Hand over hand tire pulls 140' -120'- 90'

Main site W.O.D.-

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents 
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Rest DAY 10/22/09

REST DAY

FOR THOSE OF YOU THAT MISSED ANY WORKOUTS WE WILL HAVE GREAT WORKOUTS ON THE BOARDS FOR MAKE UPS..

FOR THOSE THAT HIT 3 DAYS IN A ROW, PLEASE TAKE A DAY OFF.. HITTING INTENSE WORKOUTS FREQUENTLY WITHOUT REST CAN WRECK YOUR FITNESS GOALS.. SO REST!!!

WE USE REST DAYS AS STRENGTH AND TECHNIQUE DAYS FOR THOSE ON A 5 DAY PLAN... LOW REP.. HEAVY WEIGHT.. PERFECT FORM..

ALSO REST DAYS ARE OUR FOUNDATION DAYS.. SO THE NEWBIES CAN GET CAUGHT UP..

***** NOTE THIS SUNDAY 10/25/09 GYM WILL BE BY APPOINTMENT ONLY.. WE ARE HAVING A TRAINER RETREAT  DAY TO REGAIN OUR FOCUS*******