CrossFit Journal: The Performance-Based Lifestyle Resource

06/26/2015

25

Jun

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 arm circles 10 PVC pass through 10 OH lunges 1 PVC snatch balance plus 3 OH squats (10x), Burgener snatch warm up Weightlifting Squat Snatch (12 MIN EMOM – 1 Snatch) increase Metcon Metcon (Time) WOD 5 RFT

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06/25/2015

24

Jun

2015

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 200m run 10 arm circles 10 PVC pass through 10 push ups 10 squats 10 cleans 10 light KB snatches Metcon Hall (Time) 5 Rounds for time of: 3 Cleans, 225# 200m Sprint 20 Kettlebell Snatches, 1.5 pood (10 each

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06/24/2015

23

Jun

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 arm circles 10 PVC pass through 10 PVC thrusters 10 PVC OH lunges 10 push ups 10 light KB swings Weightlifting Back Squat (5/65%, 4/75%, 3/85%, 2/90% 1/95%, 2/95%) Metcon Metcon (AMRAP – Rounds and Reps) WOD 15

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06/23/2105

22

Jun

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 200 m run 10 ring rows 10 box step ups 10 PVC pass through 10 PVC thrusters 10 2 tap bendovers Metcon Metcon (Time) 4 sets 10 DB box step ups ( each leg) 10 single arm bend-over KB

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06/22/2015

21

Jun

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – arm circles – wrist warm up – PVC pass through – cheerleader lunges – push ups – mountain climbers Burgener warm up Weightlifting Shoulder Press (every 2 mins for 12 minutes 4-6 strict press) Metcon Metcon

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06/20/2015

19

Jun

2015

  CrossFit Deerfield Beach – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) TEAM OF 4 30 min AMRAP 400m run Box Jumps Burpee Pull ups Walk the wall teammates rotate stations when running teammate return to the finish line

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06/19/2015

18

Jun

2015

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – arm circles – PVC pass through – PVC thruster – cheerleader lunge – push ups – push – split jerks, Weightlifting Clean and Jerk (15 minutes build to a heavy clean and jerk) Metcon Metcon (AMRAP –

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06/18/2015

17

Jun

2015

  CrossFit Deerfield Beach – CrossFit Warm-up CFDFB WARMUP (No Measure) Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010 To learn

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06/17/2015

16

Jun

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – arm circles – wrist warm up – PVC pass through – PVC good mornings – squats – lunges – V-ups – push ups Metcon Metcon (Weight) 4 sets 1 strict shoulder press plus 4 push press

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06/16/2015

15

Jun

2015

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 arm circles 10 2 tap touches 10 rotation 10 mountain climbers 10 push ups 10 box step ups 10 30 jumpropes Metcon Metcon (Time) WOD 25 – 15 – 5 20 – 15 – 10 15 – 15 –

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