CrossFit Palm Bay

Happy Freaking Birthday AMY!!!

3 Rounds For time of:

45 OHS 65/95

45 GHD, Rollouts, Hollow Rocks

245 HighKnee Jump Ropes

*****Choose one of the 3 Ab Exercises to perform each round.. u must do a different one for each of the 3 rounds****

 

 

 

"Filthy Five Zero"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD

Three rounds for time of:

50 Double-unders
25 Wallball "2-fer-1s", 20 pound medicine ball

-OR-

50 Dubs

25 Wall Balls

25 Squats

200m Backwards run

Happy 34th Birthday Stevie K.

START WITH:

34 HANG POWER SNATCHES

**********THEN**********

28  kCAL ROW / 6  SDLHP

23  kCAL ROW / 11  SDLHP

17  kCAL ROW / 17  SDLHP

11  kCAL ROW / 23  SDLHP

6  kCAL ROW / 28  SDLHP

FINISH WITH:

34 HANG POWER CLEANS

****SUMO DEADLIFT HIGH PULL CLEANS AND SNATCHES AT 95#****

Soul Cleansing WOD

750m row

30 Redlines

40 Box jumps 24/20

50 1-arm USA KBS

60 Walking Lunges

70 Mono Kicks

80 Jumping squats

90 Mountain Climbers

100 DUBS

WODS

FRAN

21-15-9 0f:

Thruster 95/65

Pull-up

 

NARF

9-15-21 of:

Thruster 95/65

Pull-up

Pull-up

For time:

225 pound Deadlift, 21 reps 50 Squats 135 pound Push press, 21 reps

225 pound Deadlift, 15 reps 50 Squats 135 pound Push press, 15 reps

225 pound Deadlift, 9 reps 50 Squats 135 pound Push press, 9 reps

Right in the Family Jules WOD

Happy Birthday Julie!!! Enjoy....

 

:43 sec of WORK / :17 sec of REST of:

 

*THRUSTERS  115/75#

*DUBS

*TURKISH GET-UPS  35/6o#

x 5 ROUNDS

Strength -WOD

Shoulder Press Month :

Today find your 3 rep max shoulder press within 5 rounds

 

WOD - For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps

 

Friday Fun WOD

300 KettleBell Swings

With 200m Run Chaser- (each time KB dropped run 200m)

Men 35-44#/Women 20-35#  (if you choose lighter loads do USA swing/ heavier loads do power swings)