CrossFit Journal: The Performance-Based Lifestyle Resource

FESTIVUS GAMES

FESTIVUS GAMES

17

Apr

2015

CrossFit Deerfield Beach – CrossFit Metcon Metcon (Time) WOD 1: ROW SO HARDFor Time: Row 1K 50 Wall Ball Score = Time Intermediate Males: #20/ 10′ Intermediate Females: #14/ 9′ Novice Males: #14/ 9′ Novice Females: #10/ 9′There is a 10 minute time cap for WOD 1 Metcon Metcon (AMRAP

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04/17/2015

16

Apr

2015

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 100 m jog 10 arm circles 10 wrist warm up 10 push ups 10 sit-ups 10 lateral lunges THEN: invisible fran Weightlifting Bench Press (3 X 3 @85%) Metcon (AMRAP – Reps) AMRAP @ 50% Metcon Fran (Time) 21-15-9 Thrusters,

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04/16/2015

15

Apr

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 shoulder circles 10 wrist warm up 10 squats 10 lateral lunges 10 push ups 10 MB cleans Metcon Metcon (Weight) 10 min EMOM 1 Power Clean 1 Hang squat Clean 1 jerk (any style) rest 5 min after

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04/15/2015

14

Apr

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 arm circles 10 wrist warm up then: start on one side of the gym with push ups, run across the gym , perform squats reps: 10-8-6-4-2 Weightlifting Front Squat (3 x 3@ 85% ) Metcon (AMRAP – Reps)

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04/14/2015

13

Apr

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 arm circles 10 PVC pass through 10 squats 10 box step ups Burgener warm up Metcon Metcon (Weight) 10 min EMOM 1 Power Snatch 1 Hang Squat Snatch 1 Full Snatch 5:00 REST Metcon Metcon (Time) WOD 21-15-9

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04/13/2015

12

Apr

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 arm circles 10 PVC pass throughs 10 2 tap bend overs, squats 10 OH PVC lunges 50 single jump ropes 200 m row Gymnastics Weighted Strict Pull-ups (3 X 3) unbroken Metcon Metcon (Time) WOD 1000m row 200

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04/11/2015: Crain

10

Apr

2015

  CrossFit Deerfield Beach – CrossFit Crain (Time) 2 Rounds for time of: 34 Push-ups 50-Yard Sprint 34 Deadlifts, 135# 50-Yard Sprint 34 Box Jumps, 24″ 50-Yard Sprint 34 Clean and Jerks, 95# 50-Yard Sprint 34 Burpees 50-Yard Sprint 34 Wall-Ball Shots, 20# 50-Yard Sprint 34 Pull-ups 50-Yard Sprint In

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04/10/2015: is crossfit safe?

9

Apr

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 arm circles 10 PVC pass through 10 push ups 10 superman 10 WTF 10 PVC OH lunges, 5 burpees Gymnastics Pull-ups (3 attempts to get max rep strict pull ups ) Metcon Metcon (Time) WOD 25-20-15-20-25 – OH

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04/09/2015

8

Apr

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 200 m run 10 arm circles 10 wrist warm up 5 inch worms 10 lunges 10 squats 10 empty bar DL 10 push presses 10 box step ups Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10

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04/08/2015

7

Apr

2015

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10-8-6-4-2 squats on one side off the gym high skips to opposite side and perform lunges Weightlifting Front Squat (5-5-5-5-5) Build to a heavy 5 Metcon Metcon (Time) WOD 10-9-8-7-6-5-4-3-2-1 WB #20/10M and 20/9F renegade rows 25/35Renegade rows(reps are per

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