CrossFit Journal: The Performance-Based Lifestyle Resource

10/01/2014: GET UP THAT ROPE!

30

Sep

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 15 REPS OF – arm circles – PVC pass throughs – wall squats – 15 sec bar hang – 15 sec hand stand hold – 15 sit-ups – 15 supermen Weightlifting Thruster (3-2-1) Metcon Metcon (Time) 30 Thrusters 55/75

Read more

09/30/2014

29

Sep

2014

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) Partner MB warm up: 10 ( 5 per person) – MB tosses from the chest – Tosses from OH position – scoops – squats and throws – push ups on the MB and throws – Burpees Metcon Metcon (No Measure)

Read more

09/29/2014: GET MONDAY STARTED RIGHT!

28

Sep

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 of: -arm circles -PVC pass throughs -2 tap bend overs -banded good mornings -banded squats – PVC clean and jerks Metcon Metcon (Time) 7 RFT 10 Burpees 10 clean and jerks 95/135 10 Back squats 95/135 35 min

Read more

09/27/2014: TEAM TIME

26

Sep

2014

  CrossFit Deerfield Beach – CrossFit Metcon (Time) TEAM WOD Team of 2 one working at a time 100 Dubs 100 SDLHP 65/95 100 partner sit-ups /locking feet doing total of 100 sit-ups ( 100 each) 100 step ups with 15/25 plate overhead 10 rope climb

Read more

09/26/2014: GYMNASTY FRIDAY!

25

Sep

2014

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10: arm circles PVC pass through toes touches 2 taps banded good mornings banded squats PVC snatches 5 pull ups Weightlifting Deadlift (3-2-1) Metcon Metcon (Time) 3 RFT 5 bar muscle ups 8 snatches 65/95 400 m run

Read more

09/25/2014: CHANGING LIVES

24

Sep

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 arm circles calf warm up on all 4 20 single jump ropes 20 mountain climbers 200 m run Metcon (Time) 2 RFT Run 400m 30 mountain climber 200 jump ropes /singles 30 mountain climbers Row 500m 30 mountain

Read more

09/24/2014: GET YOUR HEAD OUT OF THE WAY

23

Sep

2014

  CrossFit Deerfield Beach – CrossFit Weightlifting Shoulder Press (1-1-1-1-1) Push Press (3-3-3-3-3) Push Jerk (5-5-5-5-5)

Read more

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)

Read more

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″

Read more

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

Read more
Page 1 of 6312345102030...Last »