CrossFit Palm Bay

Beads of Sweat

Burpee Challenge?.....

 Ready for the New Year of BADASSNESS?

What is SEMPER PRAESCRIPTUS?

NEW SHIRTS..  

NEW LOGOS...

CFPB Window DECALS?

 

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

 

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