CrossFit Palm Bay

WODs for WEEKEND

Saturday 1/30/10

GROUP WOD:

Saturday Morning "TEAM"  Mash up

MAIN SITE WOD:

Seven rounds for time of:

95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

CLOSED SUNDAY 1/31/10:

Rest Day Sunday!!!

WODs for 1/28 and 1/29

Main Site 

FRIDAY 01/29/10

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

THURSADY 1/28/10

GROUP WOD with

**** JUAN***

Main Site WOD:

THURSDAY 01/28/

Back Squat 1-1-1-1-1-1-1 reps

WODs

Group WOD:

WARM -UP

100-Jumping Jax /

10 PVC Shoulder dislocates /

20 Burpee/ 20 sit up/ 20 Superman

WOD:

30 DB Snatches 

20 tuck jumps / 20 hollow rocks / 20 pull-ups

24 DB Snatches

24 Tuck Jumps/ 24 hollow rocks/ 24 pull-ups

20 DB Snatches

30 tuck jumps/ 30 hollow rocks/ 30 pull-ups

STRENGTH WOD for Wed / Thursday

Warm up with 3 rounds Snatch progression posted on "The Board"

1st round PVC

2nd round Alum. Bar

3rd Round Oly Bar

3x5 Hang Power Snatch

3x3 Snatch (from floor, catch low, finish with open hips)

Main Site 

Rest Day

WODs

Group WOD: 

5 Rounds

Run 400m / Row 500m

 (mix the Run & Row.. no more then 3 rounds of either)

7 Thrusters   

(men 115-155# / women 75-95#)

Strength WOD: 

The past week and weekend was loaded with strength WODs, so 

stay with the OHS 5x5 and Barbell TGU 3x3 to get everyone caught up.

MONDAY 01/25/10

Main Site:

Five rounds for time of:

Row 500 meters
135 pound thruster, 7 reps

WOD 1/24/10

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

WOD for WEEKEND

Group WOD:

SADISTIC SATURDAY MASH-UP

1 MILE RUN

150 KBS 

800M 1 ARM CARRY (M 44-50#.. W 30-35#)

100 reps- push up / jump squat (any combo to =100)

400m run- 200m forward / 200m back pedal

75 reps- pull-up / trunk -up  (any combo to =75)

200m-  Walking Lunges

50 reps- Box jumps / Burpees (any combo to 50)

100m Sprint x2 

May be done as 2 man team for the Newbies

Weekend Strength WOD:

 Overhead Squats 5x5

Barbell TGU 3x3

Instruction available both Sat/ Sun

We stayed with the Barbell Complex WOD an extra day because we had plenty of OLY WODS during the week.. Blast these OHS out and go deep.. 

Main Site:

 Rest Day

WOD 1/21/10

Group WOD:

Bear Doubles- Men 95-115#  Women 55-75#

2 rounds of 3 Bear Complexes/  100m sprint

2 rounds of 5 Bear Complexes/ 80m sprint

2 rounds of 7 Bear Complexes/ 50m sprint

Main Site WOD:

THURSDAY 01/21/10

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

WODs 1/20/10

Group WOD:

Burpees

Pull-ups

10,9,8,7,6,5,4,3,2,1 

then repeat with,

1,2,3,4,5,6,7,8,9,10 

Strength WOD: Wed / Thursday

Barbell complex-  3 rounds. The bar can only tap ground. Each break longer than a tap = 10 burpee broadjump penalty!

Men- Tuff- (115-135-155) Pro (95-115-135) Rook (75-85-95) 

Women-  Tuff- (75-85-95) Pro (65-75-85)  Rook(45-65-75)

Go hard and challenge yourself to get perfect form for each movement. Rest between rounds as needed.  Instruction and critique available on Thursday morning open gym/ late evening during open gym.

5 DEADLIFTS

5 POWER SHRUGS

5 FRONT SQAUTS

5 PUSH PRESS

5 BACK TRHUSTERS

5 LUNGES

 

Main Site WOD:

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Howard WOD / Rest Day

Its a rest day on the Main Site, but Howard never rest. Sooo...In honor of HOWARD on his BIRTHDAY- 

"THE POW" --  3 Rounds (30, 20, 10) - 365 reps for each day of Howitzer appreciation..

Push Press 95/65
Box Jumps 24"
Wall Balls
Hang Cleans 95/65
Burpees
Dips

Icing:  5 Bear Crawls Pushups 

WOD 1/18/10

Group WOD:

Alternating Tabata

Deadlift /Burpee    16 rounds total 20 work / 10 rest

 

Strength for Mon. / Tues.

Back squats- 7x5

Go hard and try to hit your 5 rep max in 4 rounds, and then do last 3 rounds at or (just under) that 5 rep Max