CrossFit Palm Bay

REST SUNDAY

ITS A REST DAY SUNDAY.. GYM IS CLOSED.....

Goodbye to Juan

We are saying goodbye to our friend Juan as he returns to duty with a "Bodyweight Banger":

Perform 75 good form Push-Ups.. each time you pause or rest you must sprint 40m and continue until all rx'd push-ups are done.

Perform 100 Knees-to-Elbows.. every minute on the minute perform 7 burpees then continue with K-T-E until Rx'd number is done..

Perform 150 Air Squats..... every minute on the minute perform 100m sprint and 5 Burpees and continue until rx'd amount of squats are done..

WODS

Group WOD: 8:30 am and 6:00 pm

Strength WOD:   Triple Dip

Perform 5 Squat Cleans and as u stand holding the weight in the rack position,  

perform 5 Thrusters keeping the weight overhead 

perform 5 Overhead Squats.

Next performa set of 4 of each, then a set of 3 of each, then 2, then 1.

Start at 95#, then 105, 115, 135, 155. Scale as needed. Rest as needed for each set. Scale as needed. 

Main Site WOD:

THURSDAY 02/25/10

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run. 

WEEKEND WODs

Weekend Strength: Deadlifts by the numbers

Dead lift your body weight for 15 reps

Increase bodyweight by 30% and perform 12 reps

Add 10% and perform 9 reps

Add 15% and perform 6 reps

Add 20% and perform 3 reps

Add 25% and perform 1 rep

WOD

Main SIte WOD

"Tabata This!"

Tabata Row
Rest 1 minute

Tabata Squat
Rest 1 minute

Tabata Pull-up
Rest 1 minute

Tabata Push-up
Rest 1 minute

Tabata Sit-up

WODs

Group WODs:

 Today and 8:30 am and 6:00pm

Strength WOD for Tuesday-Wed -Thurs:

Shoulder Press 10x3 (Go Heavy)

Ring Push-ups 5x10 (Slow and Controlled, Tight core no Sag)

Handstand Holds x 5 attempts  (max hold at full extension, 1 min rest between)

Main Site :

REST DAY

WODs For 2/14 2/15

Group WOD- 

10-20-30

Burpee Box Jump  (men 24" women 20")

OH Box Step ups  (men 45# women 25#)

WallBall  (10ft)

Main Site WOD: 

SUNDAY 02/14/10

Max rounds and reps in eight minutes of:
4 Handstand push-ups 
2 pood Kettlebell swing, 8 reps
12 GHD sit ups

MONDAY 02/15/10

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps 
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Human TGU at CrossFit Palm Bay

 





      

WEEKEND WODs

Group WOD:  

Friday: 8:30am and 6:00Pm

Saturday: 8:30am and 9:30am

Sunday Open Gym 7am-11am

Strength WOD for Fri.- Sat.- Sun.

5 x 3 Hang Power Snatch (find 3 rep max)

45 strict pull-ups (any rep/set combo) nipple to bar

5 Maximal effort 100m sprints (Rest as needed to recover)

Friday 2/12/10 

Main Site WOD:

Rest Day

Wods

STRENGTH WODs 

MONDAY 2/08 & TUESDAY 2/09: USE THE BACK SQUAT 8X2 

WEDNESDAY 2/10 & THURSDAY 2/11: (SQUAT) CLEAN AND PRESS 5X5

MAIN SITE WOD:

WEDNESDAY 02/10/10

For time:

50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

TUESDAY 02/09/10

Resting 60 seconds between sets: 
Back squat 2-2-2-2-2-2-2-2-2-2

MONDAY 02/08/10

Rest Day