CrossFit Journal: The Performance-Based Lifestyle Resource

09/01/2014: remember the fallen….

31

Aug

2014

  CrossFit Deerfield Beach – CrossFit Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

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08/30/2014

08/30/2014

29

Aug

2014

CrossFit Deerfield Beach – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Team of 3 20 min AMRAP 10 wall balls 14/20 10 boxjumps 10 SDLHP 65/95 each team member starts a different exercise. work together and rotate. Cannot pass each other. team mates have to go in order they

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08/29/2014: TEAM COMPETITION TONIGHT 7PM!!

28

Aug

2014

  CrossFit Deerfield Beach – CrossFit Warm-up Dynamic Warm-up (No Measure) 2 Rounds 10 shoulder circles PVC Pass throughs PVC power snatches OH squats Burpees + Burgener warm up Metcon (Time) 1000 m row buy in + 12 power snatch 85/125 12 Burpees over the bar 9 power snatch 85/125

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08/28/2014: BARBELL FOR BOOBS…OCT 18

27

Aug

2014

  CrossFit Deerfield Beach – CrossFit Warm-up Dynamic Warm-up (No Measure) Jog 3 x inside the box in a circle, Do each for same 3 Rounds: – skips with high arms – butt kicks – high knees – lateral move Then: 20 air squats 10 arm circles 10 walk the

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08/27/2014: TEAM SERIES STARTS FIRDAY 7PM

26

Aug

2014

  CrossFit Deerfield Beach – CrossFit Warm-up Dynamic Warmup (No Measure) 2 Rounds: 200 m light jog 10 each: arm circles trunk rotation toe touches squats push ups 5 pull ups + Burgener warmup Metcon Metcon (Time) 1 Round of Cindy + Power Clean ladder 10 Rounds: 1 rd of

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08/26/2014

25

Aug

2014

CrossFit Deerfield Beach – CrossFit Warm-up Dynamic Warmup (No Measure) 2 ROUNDS: 10 reps of arm circles wrist warm up PVC pass throughs push ups sit-ups, supermen PVC OH squats PVC push press Weightlifting 1 Snatch Balance + 3 OH squats (5 x 4) Rest 1:00 MIn – increase weight

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08/25/2014: BENCHMARK MONDAY……

24

Aug

2014

  CrossFit Deerfield Beach – CrossFit Warm-up CFDFB WARMUP (No Measure) Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50

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08/23/2014: TEAM COMP IS COMING!!

22

Aug

2014

  CrossFit Deerfield Beach – CrossFit Metcon Metcon (Time) TEAM OF 2 “JARED” 4 RFT 800m run 40 pull ups 70 push ups

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08/22/2014

21

Aug

2014

  CrossFit Deerfield Beach – CrossFit Warm-up CFDFB WARMUP (No Measure) Metcon Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 10 (total) one arm KB cleans 35/55 off the floor 10 box jumps 20/24 10 ring dips

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08/21/2014: ROW….DU……RUN

20

Aug

2014

  CrossFit Deerfield Beach – CrossFit Warm-up Dynamic Warmup (No Measure) 10 arm circles 150m row 30 mountain climbers(total) 30 single jump ropes Skill Work Jump rope for 3-5 minutes Metcon Metcon (Time) 3RFT 500m row 100 Dubs 400m run

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