CrossFit Palm Bay

Howard's 41st Birthday SILVER ALERT WOD

 

1/19/12 WOD

1- Death Lap-

with 40# vest complete 400m lap (200m lunges/ 200 meter run)

19- Clean and Jerks

135# Squat Clean and Split Jerk (with 5 CF push-up chaser each minute)

71- WallBalls  (with 10 jumping lunge chaser each minute)

41- Dead Hang Pull-ups 

Strength WOD

WARM -UP with

500m row

40m walking Lunge

40 walking squat

50 jumping jax 

 

DEADLIFT

 

Perform 5 sets / 3 reps of Deadlifts

Warm up to body weight, then start your sets and push toward your maximum 3 reps while maintaining stellar form.

 

 

WOD-

400m Farmer carry 120#M / 80#W

400m backwards run

200m of walking lunges

200m run

100 hurdle jumps

100 reverse crunches 

Monday WOD

SUMO DEADLIFTS

 500m Row warm-up / CFPB Stretch Routine / Deadlift Technique practice 

 

WOD:

ADD 10# to your 5rpm and perform 1 SUMO DEADLIFT then within 1 minute, 

Perfrom 10 SUMO DEADLIFTS @ 85% of your 5rpm. Rest 2 minutes

 

 ADD 15# to your 5rpm and perform 1 SUMO DEADLIFT then within 1 minute, 

Perform 20 SUMO DEADLIFTS @ 65% of your 5rpm. Rest 2 minutes

 

ADD 20# to your 5rpm, and perform 1 SUMO DEADLIFT then within 1 minute, 

Perform 30 SUMO DEADLIFTS @ 50% of your 5rpm. Done!!!

WOD

Ten rounds for time of:

135 pound Deadlift, 15 reps

15 push-ups

Thursday Strength WOD

USING 75% of your 5rep max, perform:

3sets / 7reps of SNATCH-GRIP DEADLIFITS

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

---------OR--------

"Mary"

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Warm-up: 3 ROUNDS-

10 Push-ups

15 SIT-UPS

20 SPIDERMAN Walking Lunges

THEN:

FLEXIBILTY COMPLEX

 

 

WOD:

"Fran"

21-15- 9 reps, for time of:

95 pound Thruster

Pull-ups

 

**** BURPEE CHALLENGE****

1/1/12 DAY #1 = 1 BURPEE

1/2/12 DAY #2 = 2 BURPEES