CrossFit Palm Bay

WOD 3/29/10

MONDAY 03/29/19

Group WOD:

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

CrossFit Palm Bay News

It's a Sunday rest day, so we are closed..

Next Sunday April 4th (Easter) we are closed.

Every Sunday thereafter CrossFit Palm Bay we be closed on Sundays.

WOD 3/26/10

10 Rounds of:

10 Wall balls (10ft)

10 Box jumps (20" / 24")

WOD 3/25/10

Warm up- 

15o jump rope - 200m run - 2 rounds of 15 eacc: kbs, pull ups, trunk up- 200m run

Group WOD:   2 rounds of:

25 Heavy USA KBS,  100m sprint,  50m Walking Lunges

25 WallBalls,  100m sprint,  50m Walking Squats

25 SDLHP, 100m sprint, 50m Bear Crawls (finish with 10 pushups)

 

MainSite:

THURSDAY 03/25/10

Snatch 1-1-1-1-1-1-1 reps

WOD 3/23/10

TUESDAY 03/23/10

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

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

WOD 3/22/10

MONDAY 03/22/10

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

WOD 3/21/10

SUNDAY 03/21/10

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Strength WOD for the Weekend

Ok after a week off the time to rest after the games its time to get back on the strength program.. All those notes, and journal entries you took will be used to safely increase your gains.. 

Squat Cleans 5x5 - Use your notes to start mid-way through your load progression.. Strive for a PR.. Concentrate on catching the bar low, Driving through the heels, finishing the lift nice and tall, elbows in front of the hands..

Perform each of the following lift as close to your last noted max as.. 

Shoulder Press- 1x5

Push Press- 1x5

Push Jerk- 1x5

Split Jerk- 1x5

REST Day for most, but if u are interested...

... 5 Rounds of:

60ft of OH Walking Lunges  (Men 45# / Women 25#)

21 Burpees 

Enjoy..

WOD 3/15/10

Monday 03/15/10

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

Warm up:

25o rope skips- Stretch routine x2 -30 pvc good mornings - 30 pvc back thrusters -   30 pvc OHS practice

WOD:

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Warm-down: rest as needed for max effort each sprint

4-100 meter sprints

2-200 meter sprints

1-400 meter sprints

Stretch