CrossFit Palm Bay

.COM WOD Tweeked

For Time: USE 65#/ 45#

21-Right Arm Barbell Snatches

21- Left Arm Barbell Snatches

21- Pull-Ups

 

15-Right Arm Barbell Snatches

15- Left Arm Barbell Snatches

15- Pull-Ups

 

9-Right Arm Barbell Snatches

9- Left Arm Barbell Snatches

9- Pull-Ups

 

RED LETTER THREADS

www.redletterthreads.com

Red Letter Threads is making all the fitness shirts for CrossFit Palm Bay. Check them out at: www.REDLETTERTHREADS.com  

3 new styles are coming out his wek and we will feture them here as well as the RLT website and the RLT facebook page..

W.O.D.

S.W.O.D.- Perform your FRONT SQUAT

5Rep Max

4Rep Max

3Rep Max

2Rep Max

1Rep max

W.O.D.  21-15-9 for time of:

Deadlift 225#/ 155#

HandStand Push-ups

 

ROW-TOBER-FEST!!!!! Put your time in each day

 

 

WOD

400M RUN

12 REPS OF ASCENDING SNATCH LADDER PROGRESSIONS.

1 REP OF THE ASCENDING SNATCH LADDER IS AS FOLLOWS:

       1-  SQUAT SNATCH

       1- HANG SQUAT SNATCH

       1- POWER POSITION SQUAT SNATCH

 RUN 800M THEN,

12 REPS OF DESCENDING SNATCH LADDER PROGRESSIONS.

1 REP OF DESCENDING SNATCH LADDER IS AS FOLLOWS:

       1- POWER POSITION SQUAT SNATCH 

       1-HANG SQUAT SNATCH

       1-SQUAT SNATCH

THEN RUN 400M

WOD

Five rounds for time of:

6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35# dumbbells

ROW-TOBER-FEST is "On and Popping"

The challenge has been laid out and it is in full effect. Each day in the month of October members will row for 5 continuous minutes for as many calories as they can. Each day write your calories on the ROW-TOBER-FEST Wall in your daily slot. End of the month we will total your calories and then total all the particpant's calories.. CrossFit Maverick will do the same and we will compare numbers, and have a friendly beer tasting at the end of the Challenge.. So all those that are rowing stay with it..

 

WeEKLY 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