CrossFit Journal: The Performance-Based Lifestyle Resource

03/30/15

29

Mar

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 150 m row 10 arm circles bear crawl 5 (10 sec) hand stand hold 10 push ups 5 pull ups Gymnastics Weighted Strict Pull-ups (2 weighted strict pull ups) Every 2 minutes for 16 min.(total of 4 sets) Metcon

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03/28/2014

27

Mar

2015

  CrossFit Deerfield Beach – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) TEAM WOD teams of 3 15 min AMRAP 6 burpees 9 GTOH DB 20/30 rest 5 mins 15 min AMRAP 6 push ups 9 box jumps one person working at a time at a round. goal :

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03/27/2015

26

Mar

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 200m run 10 air squats 10 arm circle 10 sit ups 10 mountain climbers Gymnastics Weighted Strict Pull-ups (3 x 5) Metcon Metcon (Time) Chipper 50 lunges 40 weighted sit-ups KB 35/55 30 KB swings 35/55 20 Push Presses

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03/26/2015

25

Mar

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 3 rounds of: 150 m row 10 push ups 100 m run 10 sit ups Metcon Metcon (AMRAP – Rounds and Reps) Team of 2 partners alternate whole rounds 10 min AMRAP 10 Push presses 75/115 5 burpees over

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03/25/2014

24

Mar

2015

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 arm circles 10 wrist warm ups 5 walk the floor 10 light KB swings 10 KB elbow extension /behind the head 10 goblet squats Weightlifting Bench Press (4 X 5) 4 sets of Bench press 5 reps rest 60

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03/24/2015

23

Mar

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 200m row 10 banded good mornings invisible fran Weightlifting Deadlift (4 x 5 reps ) rest 2:00 between sets Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

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03/23/2015: coach b

22

Mar

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 arm circles 10 wrist warm up 10 PVC pass through 5 inch worm 10 squats 10 lunges 10 push ups 10 sit ups Weightlifting Front Squat (For 16 min Every 2:00 min increase) 3 reps/65% 3 reps/75% 2

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03/21/2015: austin

20

Mar

2015

  CrossFit Deerfield Beach – CrossFit Metcon Metcon (AMRAP – Rounds) SWIM WOD – Team of 2 25 Min AMRAP 100M swim 25 pushups 100m swim 50 air squats Partners must do equal work. Swim is started together each time. All complete pushups and squats together.

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03/20/2015: 15.4

19

Mar

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – shoulder circles – wrist warm up – 5 WTF – 10 PVC pass through – 10 OH squats – 10 lunges – 10 push ups 5 T2B Weightlifting Front Squat Every 2 minutes for 10 minutes

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03/19/2015: GWEN

18

Mar

2015

  CrossFit Deerfield Beach – CrossFit Warm-up CFDFB WARMUP (No Measure) + burgener warmup Metcon Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed

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