CrossFit Journal: The Performance-Based Lifestyle Resource

03/05/2015: FUEL YOUR FITNESS!!

4

Mar

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – arm circleS – PVC pass through – 2 tap bend overs – PVC thruster – HP cleans – PVC Power snatches – Burgener warm up with BB Metcon Metcon (Time) 5 RFT 12 HP clean and

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03/04/2015: rope climbs

3

Mar

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 200m jog 10 REPS – arm circles – wrist warm up – push ups – sit ups – ring rows Gymnastics Pull-ups (5×3 strict weighted pull ups ) Mod: Strict bodyweight pullups bent over rows heavy Metcon Metcon (Time)

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03/03/2105: USE YOUR FITNESS…

2

Mar

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – arm circles – wrist warm up – push ups – supermans – PVC pass through – cheerleader lunges with PVC – PVC front squats Burgener warm up with BB Weightlifting Power Clean (3-3-3-3-3) Front Squat (2-2-2-2-2)

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03/02/2015: adrian

1

Mar

2015

  CrossFit Deerfield Beach – CrossFit Warm-up CFDFB WARMUP (No Measure) + Bear crawl across gym Weightlifting Bench Press (60%/5, 70%/5, (80%/5) x4) Metcon Adrian (Time) 7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, 30″ In honor of U.S. Army Sergeant First

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02/28/2105

27

Feb

2015

CrossFit Deerfield Beach – CrossFit Metcon SHAW (Time) SHAW as TEAM WOD 5K run run with your partner in 5 minute intervals, stopping every 5 minutes to perform 50 squats (each ) and 50 push ups (total. 25 each), before beginning the next 5 minute interval

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02/27/2015: amanda

26

Feb

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – arm circles – PVC pass through – wrist warm up – 2 tap bend overs – OH squats – snatch balance Burgener warm up Weightlifting Front Squat (60%/3,70%/3,80%/3,85%/3,90%/1) Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#

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02/26/2015: 1 DAY TO THE OPEN

25

Feb

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – arm circleS – wrist warm up – banded good mornings – PVC OH squat – Burgener warm up – 200m run – calf warm up Metcon Metcon (AMRAP – Reps) 10 min to complete 1 mile

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02/25/15

24

Feb

2015

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 200 m row – shoulder circles – wrist warm up – lunges – push ups – burpees Gymnastics Pull-ups ( 10×1 ) strict weighted pull up/ heavy 5×3 bent over Metcon Metcon (AMRAP – Reps) 10rds 1 min rowing for

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02/24/2015: USE YOUR FITNESS!!

23

Feb

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – arm circles – wrist warm up – PVC pass throughs – 10 thrusters – 10 pvc power cleans – sit ups – superman Metcon Metcon (Time) WOD: 50 DL 80/115 50 walking lunges 40 back squats

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02/23/15

22

Feb

2015

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 200 m row 10 REPS – arm circles – push ups – 3 walk the walls – 30 jump ropes Weightlifting Bench Press (60%/3, 70%/3, 80%/3, 85%/3, 90%/1) Metcon Master Qualifier Event #3 2014 (Time) 3 RFT 50 cal. row

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