CrossFit Palm Bay

WOD 11/29/09 and 11/30/09

 Group W.O.D-

Warm up- 

30-20-10 of Jumping Jacks/ Knees to Elbow/ Squats

Group W.O.D-

400m Run

50-(45#m / 35#w) Thrusters

40- Pull-ups

30- Star Jumps

20- Bear Crawl Push-ups

10 Burpees

20- Dips

30-Box jumps  (24"Box)

40- Horizontal Pull-ups

50 Wall Balls

400m Run

11/30/09

MONDAY 11/30/09

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

Sunday 11/29/09

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

WOD 11/28/09

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Thanksgiving weekend schedule

Thursday (Thanksgiving) we are closed... But...

At Home Pre-Dinner Anxiety / Post Dinner Guilt Trip WOD:  

21 -15 -9 - 5 of:

Burpee

Push-up

Squat

Friday (Day after Thanksgiving) we will be opened 8am -12noon

Saturday - 7am-11am

Sunday - 7am-11am

We will offer group workouts to help burn of some Turkey and Giblets.. Come and ENJOY!!!

WOD 11/24/09

Group WOD: Death by "Shoulders"

Main Site WOD:

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

WEEKEND WODs

FRIDAY 11-20-09

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

SATURDAY 11-21-09

For time:

21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

SUNDAY 11-22-09

Complete as many rounds as possible in twenty minutes of:

25 Burpees
Body weight back squat, 15 reps

REST DAY

After 3 rough Met-cons, rest, rest, rest... replenish with good food and hydrate well.. for those that may have missed a workout, we have  a few burners for you along with some strength make ups.. Come see us at CrossFit Palm Bay..

As many rounds as possible in 15mins of:

200m- Wader run (that is with weighted object in overhaed positin while running) 35-45#

50ft -OH walking lunges with same weight as run

10 Burpees

 

WOD 11/18/09

Wow!  3rd serious Met-Con in a row.. Ok, here we go...

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds
Ring dips

 if you have been keeping up on the 3 day cycle please make sure you are eating and hydrating well.. 

Use the next "rest day"  and rest... and allow your body to heal up and rejuvenate.

WOD 11/17/09

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

WOD 11/16/09

Group WOD: Double -Up

75 Push-Ups 

*Every time you stop and rest with your chest on the ground this constitutes a penalty, and you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups to 75 reps are complete.

150 Air Squats

With continuous effort perform the squats, you may rest at the bottom of the squats only. If you rest standing you must perform 25 pulls-ups or jumping pull-ups. Once the pull-up penalty is completed continue on with completed the remaining squats.

300 seconds of Planks 

Complete 5 rounds of 60 seconds holding various plank positions (10 sec break to change positions). For every second of each minute set you can hold the plank, perform 1 trunk-up. Tally the seconds missed and perform that may trunk ups.

Main site WOD:

"Angie"

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

WOD 11/15/09

REST DAY!!!!!!