CrossFit Palm Bay

******NEWS from CrossFit Palm Bay*****

We are updating our schedule for Group Workouts as follows:

We will offer Group Workouts for morning sessions at 8:30am -9:30am

We wil offer Group Workouts for evening sessions at 6pm-7pm

We will add more group times as needed as participation dictates. All other times and details will remain the same..

We would like to congratulate and welcome Tana S. and John C. for completing there Level 1 CERTS!!!!! WELCOME!

WOD 11/12/09

Group WOD

5 rounds of:

5- Bear complex  115#M / 65#W

10- Clapping Push-ups 

20-  Tuck Jumps

Main Site WOD:

Clean and Jerk 1-1-1-1-1-1-1 reps 

Rest Day

As we rest this day please let us never forget the Men and Women that have help keep us all free. This day is recognized as "Veterans Day". Lets make sure we remember the Men and Women of the Armed Forces in the past and present, as they have all sacrificed for us. Some have made the ultimate sacrifice so we can all enjoy the freedoms we have now. Lets use this day to remember, but know that our lifestyles are a remembrance of our  Veterans.

WOD 11/10/09

Group WOD:

Twisted Cindy-

1000m Row

10 rounds of Cindy

800m run

Main Site WOD:

Cindy- A.M.R.A.P in 20 mins

5 pull-ups

10 push-ups

15 squats

WOD 11/09/09

Group Workout:

4 rounds of

10 -Rack Thrusters  #115 men /# 75 women

15 -meter Bear crawl push-up 

20 -Sumo Deadlift High Pull  60-75# men / 40- 50# women

****** 2000m  Row challenge******

We are getting ready for Southern Sprint Rowing Challenge.  So come get your 2000m row baseline time. 

Main Site WOD- 

Run 5K

WOD 11/08/09

Sunday Morning Filthy 50!!!!!! Nice!!

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

11-07-09 Rest Day

So rest.......or if you have missed any workouts or want a bit of a challenge on this beautiful in East Central Florida day, try this chipper:

200m run

200m walking lunges

20 box jumps (20")

200m run

200 jumprope (single bounce)

20 back extentions

200 russian kbs @35#

200m run

WOD 11/05 and 11/06

11/05/09-

Group:

 Run 800m> 50 jumprope singles > 50 jumping jacks > KTE

Row 750m > 75 jumprope singles > 75 Jumping Jacks > KTE

Run 400M > 100 Jumpropes singles > 100 Jumping Jacks > KTE

Main site WOD - Death by Pull-up

11/06/09-

Group and Main Site-

Complete as many rounds in 20 minutes as you can of:   

65 pound Power snatch, 12 reps

10 Push-ups

   

WOD 11/04/09

Group workout:  RUN,  WALK, JUMP

Run 400m then 30 hollow rocks

Farmer walk 200m then 30 dips

Broad jump 100ft then 30 air squats

Run 400m then 20 hollow rocks

Farmer carry 200m then 20 dips

Broad jump 100ft then 20 air squats

Run 400m then 10 hollow rocks

Farmer walk 200m the 10 dips

Broad Jump 100ft then 10 air squats

Main site WOD-

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

WOD Sunday and Monday

SUNDAY 11/01/09

 Four rounds, each for time of:

 800 meter run 

 Rest as needed between efforts. 

 MONDAY 11/02/09

  Five rounds for time of:

 95 pound Snatch -3 reps 

95 pound Overhead squat 15 reps 

Run 400 meters

WOD 10/31/09

For time:

25 Squats 

25 Push-ups

25 Pull-ups

25 Sit-ups

-Then-

50 Squats

50 Push-ups

50 Pull-ups

50 Sit-ups

-Then-

75 Squats

75 Push-ups

75 Pull-ups

75 Sit-ups