CrossFit Palm Bay

BCC week 3 workout #2

1 milre run then 15 push-ups / 15 jumping squats

800m run then 15 push-ups / 15 jumping squats

400m run then 15 push-ups / 15 jumping squats

200m run then 15 push-ups / 15 jumping squats

BCC Squat Progressions

WEEK 3: This week get your 2 sessions in, with a few days betewwen to rest..

At 130# and 135# complete 20 reps without racking (if possible) 

BCC week 3 workout

 Flip tire 25 meters, Sprint back to start, walk back to tire.

Flip tire 25 meters, Bear Crawl back to start, walk back to tire.

Flip tire 25 meters, Lunge back to start, walk back to tire.

Flip Tire 25 meters, Burpee Broad jump back to start, walk back to tire.

Repeat...

 

Note: if u dont have access to tire, do weighted OverHead Walking Lunges, or Weighted OH Step ups 20" box 

 

BCC Week 2 Off Season WODs #3

50 Mountain Climbers (2COUNT)

50 Tuck jumps

50 Knees to Chest (Seated or Hanging)

 

35 Mountain Climbers (2COUNT)

35 Tuck jumps

35 Knees to Chest (Seated or Hanging)

 

20 Mountain Climbers (2COUNT)

20 Tuck jumps

20 Knees to Chest (Seated or Hanging)

 

15 Mountain Climbers (2COUNT)

15 Tuck jumps

15 Knees to Chest (Seated or Hanging)

 

 

BCC Week 2 Off Season WODs #2

300 yard Sprint Challenge

Mark off 100 yards (approx 300ft)

From starting point as fast as u can Sprint 100yds tap ground at finish and sprint back to start, tap ground at start and sprint back to finsh. This is a 300 yard shuttle run.

Take 3 mins to recover.

Repeat the Sprint/ Rest cycle 4 more times for a total of 5 cycles.

 

THE CHALLENGE? FINISH EACH CYCLE UNDER 60 SECONDS (SUB 20 SEC 100s)

NEED MORE OF A CHALLENGE? FINISH UNDER 50 SECONDS (SUB 17 SEC 100s)

FEELING UNSTOPPABLE? FINISH UNDER 45 SECONDS (SUB 15 SEC 100s)

 

WEEK 2 of BCC squat progressions

DON'T FORGET  YOUR SQUATS!!!!!! The pregession is to add 5# and complete 20 reps without racking the weight. Perform this twice a week (give yourself a day or two in betwen to recover between the squat routines) in addition to completeing the other posted workouts. If your dont complete all 20 reps at a certain weight then repeat at that weight until u get all 20 reps. 

 Week 1- 110# and then 115#

Week 2- 120# and the 125#

 

BCC Week 2 Off Season WODs

Complete 2 rounds:

Squat Thrusts for 1 minute 
Rest 1 minute
Dynamic or Clapping Push Ups for 1 minute
Rest 1 minute
Jumping Squats for 1 minute 
Rest 1 minute
Burpees 1 minute 
Rest 1 minute

RECORD ALL YOUR REP TOTALS

 

Beads of Sweat

Burpee Challenge?.....

 Ready for the New Year of BADASSNESS?

What is SEMPER PRAESCRIPTUS?

NEW SHIRTS..  

NEW LOGOS...

CFPB Window DECALS?

 

FESTIVUS

Join us this week for the Annual Festivus Celebration as we challenge ourselve with feats of STRENGTH, POWER, SPEED, AGILITY, FLEXIBILITY, AND COORDINATION... BUT MOSTLY FUN AND MAYBE SOME BEER. 

More details to come...

BCC Holiday WOD #3

Run 2 miles. Use your watch and at every minute on the minute during your run stop and perform 7 psuh-ups, until the entire distance is covered. The faster you run the fewer push uos u have to do..