CrossFit Palm Bay

GROUP CLASS START TIMES

MON-FRI-

8:30 am (be in by 8:15 for Warm-up and/or Strength prep)

6:00 pm (be in by 5:45 for Warm-up and/or Strength prep)

SATURDAY-

8:30 AM

 

9/28/11

For time:

20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
30 Deallifts 135/95#

 

9.11 WOD

3 person Teams complete:

101 Kcal Row

101 Hang Clean and Jerk  (#95/45)

101 Box Jumps 20"

101 OH Walking Lunges  (#45/35)

101 GHD

101 Thrusters  (#45/35)

101 Pull-ups

101 Clapping Push-ups

101 Star Jumps

2 Rope Climbs (15')

 

9 movements at 101 reps each = 909 reps. Plus 2 rope climbs = 911

WOD

400m Run 

21- 95# Thrusters

 

400m Run 

15- 115# Thrusters

 

400m Run 

9- 135# Thrusters

Closed Monday Sept. 5th

We will be back with all fresh new constantly varied, function movements... You bring the intensity... See everyone Tuesday Sept. 6th