CrossFit Journal: The Performance-Based Lifestyle Resource

09/23/2104: KB…KB….AND MORE KB..

22

Sep

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 arm circles wrist warm up 15 squats 15 sit ups light KB swing KB SDLHP KB cleans squats Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 KB SDLHP KB 1 arm hang cleans 35/55 into squat ( total reps, not per arm)

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09/22/2014: REMEMBER THE SACRIFICE…

21

Sep

2014

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 of each : arm circles wrist warm up toe touches 2 taps squats lunges squat jumps squat cleans Burpees Metcon Ship (Time) 9 Rounds for time of: 7 Squat Cleans, 185# 8 Burpee Box Jumps, 36″

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09/20/2014: SHOW ME THE ARMPITS

19

Sep

2014

  CrossFit Deerfield Beach – CrossFit Metcon Metcon (Time) Team of 2 **100 reps per team per movement, one working one resting 400 m MB run together 100 WB 14/20 100 one arm DB snatches 30/35/40 100 Cal Row 100 Hollow rocks 100 T2B 100 Box jumps over 100 Burpees

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09/19/2014: What is that damper thing?

18

Sep

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 2 ROUNDS: 10 arm circles 10 pass through 10 banded good mornings 10 thrusters 10 lunges 5 Burpees 5 pull ups Metcon (Weight) 3 sets of 5 DL touch-n-go rest :30 sec 20 unbroken KB swings rest :60 sec

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09/18/2014: TBT!! FROM THE ARCHIVES!

17

Sep

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 each – arm circles – PVC pass through – air squats – v-ups – supermans – 5 pull-ups – 5 dips Metcon Metcon (Time) 3RFT 50 Squats 7 MU 10 DB HPC 25/35

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09/17/2014: PICK UP HEAVY SH….!

16

Sep

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 12 of: – arm circles – toes touches – 2 tap bend over – sit ups – v-ups – push ups – Burpees Weightlifting Power Clean (15 mins to build to a 1 RM power clean ) Metcon Metcon

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09/16/2014

15

Sep

2014

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) invisible Fran + 20 mountain climbers + I round of bear crawl through the gym + 200 m run Metcon Metcon (AMRAP – Rounds and Reps) 17 min AMRAP 10 DB thruster 20/30 10 DB renegade rows 20/30 10 Boxjumps

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09/15/2014: OVERHEAD SQUAT

14

Sep

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 15 each: – arm circles – wrist warm up – PVC pass through – calf warm up on all 4 – OH squats – lunges both directions – 20 jump ropes Weightlifting Overhead Squat (3-2-1) Metcon (Time) 3 RFT

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09/13/2014

09/13/2014

13

Sep

2014

CrossFit Deerfield Beach – CrossFit Metcon Metcon (Time) Team of two 300 KB swings 35/55 200 air squats 100 wall balls 14/20 ****1 partner is working on the reps while the other partner is running 200m . Partner must tag each other to switch exercises. ***All 300 KB need to

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09/12/2014: CHIPPER FRIDAY!

11

Sep

2014

  CrossFit Deerfield Beach – CrossFit Weightlifting Front Squat (5 reps of 50% of 1RM ) Front Squat (3 reps of 75% of 1RM) Front Squat (1 rep of 85%) Front Squat (1 rep of 90/95%) Front Squat (I rep of 1 RM) Metcon (Time) 30 cal row 30 bar

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