CrossFit Palm Bay

Surprise Memorial Day Ending

Perform as many unbroken Hang to Overhead reps of

70% of BW Men / 50%Women OF BW...  within 1 minute of completing this task start:

 

*** COMPLETE 10 ROUNDS OF:***

5 Burpees

7 WALL BALLS   Men 20# / Women 16#

9 KBS Men 50-70# Women 35-44#

 

*** Then Finish With:***

SURPRISE MEMORIAL FINISH???????

 

OUCH!!!!! SADISTIC SATURDAY WOD

5MAN TEAM..

1 MILE..

100# (ADDED WEIGHT)..

PROWLER PUSH..

FOR TIME..

WOD

5 ROUNDS OF:

RUN 200M

15 CLEANS @95/65#

15 TOES TO BAR

Tuesday WOD

WARM-UP- 800 Sprint Medley

WOD-

5Rounds for time of:

 Row 250

25 CrossFit Push-ups

Maverick's Grand Opening

THIS SATURDAY MAY 21st CROSSFIT PALM BAY MEMBERS THAT WANT TO COME  IN A TRAIN, BE ADVISED WE WILL BE MEETING AT CFPB AT 10 AM AND ALL RIDING UP TO MAVERICK CROSSFIT FOR THE GRAND OPENING WOD AND GALA!!

WE WERE INVITED, SO LETS GO MAKE A GOOD SHOWING AN GET A GREAT WOD IN AND SOME GOOD FOOD AND SOCIALIZE A BIT.. 

"A little something to remember" WOD

Begin each of 5 rounds with 20 of your best pulls on rower for KCALs. The total amount of calories u can muster in the 20 pulls at begining of each round will be used to determine reps to be performed for the movements below: 

1x Power Cleans @ 155#M / 105#W

2x GHD Sit -ups

3x Dubs

 

WOD

1000m Run- then 100 Flutter Kicks

800m Run- then 150 Flutter Kicks

600m Run- then 200 Flutter Kicks

400m Run- then 250 Flutter Kicks

200m Run- then 300 Flutter Kicks

Measure your split times of Run and Flutter

Sub Row for Run if needed

Choose your WOD

Perform 100 Pull-ups for time...

5 Thrusters @ 135# each time u come off the bar...

 

___________________OR__________________

 

Perform 100 Thrusters @ 95# 

% Pull-ups each time the bar leaves the rack position...

Go!!!!!!!!

A.M.R.A.P in 15 Minutes of :

400m RUN

7 Ground to Overhead  135#m /95#W

Five rounds for time of:

135 pound Overhead squat, 5 reps

10 Toes to bar

40# dumbbell Hang squat clean, 15 reps

20 Double-unders