THE RUNNING ZONE AND A NEW BALANCE
IS COMING TO CROSSFIT PALM BAY SATURDAY FEBRUARY 18TH BETEWEEN 8:30 - 10:30AM.
GET MEASURED AND ANALYZED BY A PRO, AND GET SOME GREAT PRICES ON GREAT RUNNING AND TRAINING FOOTWEAR... EVERYONE IS WELCOME..
THE IMMORTAL
WHEN MEN WERE MEN AND VIKINGS WERE HEROES!!!
30 ARMORED PULL-UPS (40# WEIGHTED VEST)
20 NAVAJO BURPEES
10 IMPALERS (135#)
400M SKULL CARRY (70# KB)
30 PIKE FLIPS (LOG OR TIRE)
20 CASTLE PUTS (12FT WALL BALLS 20#)
10 8' MOAT LEAPS (5 BURPEE PENALTY)
400M SCREAMING BANSHEE (1-ARM OH DB RUN)
48' COMRADE PULL TO SAFETY
500M ROW TO VICTORY
48 MACE PUSH-UPS (MEDICINE BALL)
200M PILLAGED DAMSEL HOIST (HEAVY BAG CARRY)
3 RAPUNZELS (ROPE CLIMB)
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
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
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!!!
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
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-ups10 Push-ups15 Squats
---------OR--------
"Mary"
Complete as many rounds in 20 minutes as you can of:5 Handstand Push-ups10 One legged squats, alternating15 Pull-ups
15 SIT-UPS
THEN:
FLEXIBILTY COMPLEX
"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
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
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)
More...
