CrossFit Journal: The Performance-Based Lifestyle Resource

10/23/2014: ewod

22

Oct

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 200m row 12 reps of: arm circles 2 tap bend over prone calf stretches sit-ups supermans 200 m run Dub practice Metcon (Time) 2 RFT 400 m run 50 V-ups 400 single jump ropes 50 hollow rocks 400 m

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10/22/2014: Strong community!!

21

Oct

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 reps: arm circles burgener warm up with PVC PVC pass throughs 15 toes touches 15 squats 15 push ups 15 PVC power cleans Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans,

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10/21/2014: pull-up efficiency

20

Oct

2014

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 reps each: arm circles PVC pass throughs 2 taps bend overs active shoulder hang from the bar for 15 sec v-ups push ups repeat arm circles Skill Work Pull up practice / practice active shoulder and the swing Metcon

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10/20/2014: bench press technique…get some

19

Oct

2014

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) Warm up 12 each : arm circles wrist PVC pass through push ups squat jumps lunges mountain climbers box step ups Weightlifting Bench Press ( build to 5 reps in 12 minutes) Skill Work Ring Dips (5 mins of Ring

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10/18/2014: barbell for boobs saturday!!

17

Oct

2014

  CrossFit Deerfield Beach – CrossFit Metcon BARBELL FOR BOOBS (Time) “HELEN MEETS GRACE” As a team 3RFT 400M Run 21 KBS 35/55 12 Pull-ups then 30 Clean & Jerks 95/135

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10/17/2014: BARBELL FOR BOOBS SATURDAY!!! 1PM

16

Oct

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) Warm-up: 12 reps – arm circles – PVC pass through – PVC front squats – PVC front squats – lateral jump over PVC (12 per leg) – 30 single jump ropes or 10 dubs Metcon Metcon (Time) 100 dubs

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10/16/2014: ROPE & RUN

15

Oct

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS” – arm circles – situps – leg lifts – push ups – prone calf stretch then across the gym – high knees -butt kicks -bear crawl -200m run Skill Work 10 min rope climb practice Metcon Metcon

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10/15/14: BARBELL FOR BOOBS SATURDAY!!

14

Oct

2014

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS OF: -arm circles -wrist warmup -pvc pass thru -pvc toe touches -pvc SDLHP -pvc front squats -buprees over the pvc Weightlifting Front Squat (3-2-1) Metcon Metcon (Time) 3 RFT 21 SDLHP 85/115 15 Lateral Burpees 0ver The Bar

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10/14/2014: BARBELL FOR BOOBS SATURDAY!!! 1-5PM

13

Oct

2014

  CrossFit Deerfield Beach – CrossFit Warm-up CFDFB WARMUP (No Measure) Metcon Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups,

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10/13/2014: GLOBAL COMMUNITY

12

Oct

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – shoulder circles – 2 tap bend overs then partner MB warm up: 10 reps as team ( 5 per person) – MB chest throw – scoop – cleans and throw – rotational throw push ups and

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