CrossFit Journal: The Performance-Based Lifestyle Resource

01/26/2015

25

Jan

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – arm circles – wrist warm up – PVC pass through – PVC good mornings – toe touches – squats – push up – Box step ups – 5 Burpees Weightlifting Bench Press (4/60% 4/70% 4/80% 3/85%)

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01/24/2015

01/24/2015

23

Jan

2015

CrossFit Deerfield Beach – CrossFit Metcon Metcon (Time) Team of 2 “LUKE” 400m run 15 C&J 105/155 400m run 30 T2B 400m run 45 WB 14/20 400m run 45 KB swings 35/55 400m run 30 ring dips 400m run 15 weighted lunges (total) 105/155 400m run Rules: equal reps for

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01/23/2015

22

Jan

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – arm circles – 2 tap bend overs – toes touches – squats – light KB swings – 200 m run STRENGTH: strict pull ups: 5 rounds of 1 weighted strict pull-ups Metcon Metcon (Time) WOD 75

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01/22/2015

21

Jan

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS -arm circles – wrist warm up – toe touches – calf stretches on all 4 – mountain climbers – squats jumps – 200 m jog – 30 jump ropes – 2 body blaster Metcon Metcon (Time) 4

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01/21/2015: 37 DAYS TO THE OPEN…..

20

Jan

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – shoulder circles, – PVC pass throughs – invisible Fran -10 push ups, – 5 Burpees over PVC pipe Weightlifting Bench Press (60%/3 70%/3 80%/3 85%/1) Metcon CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65#

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01/20/2015

19

Jan

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 150 m row 10 REPS – arm circles – wrist warm up – bend overs, squatS – lunges – calf warm up on all 4 – 20 dubs Metcon Metcon (Time) WOD 3 RFT 50 cal row 150 dubs

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01/19/2015: overcoming obstacles

18

Jan

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – shoulder circles – pass throughs – wrist warm up – toe touches Burgener warm up (snatch ) 10 OH PVC – squats – lateral lunges Weightlifting Front Squat (60%/3 70%/3 80%/3 85%/1) Metcon Metcon (AMRAP –

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01/17/2015: lifestyle everyday

16

Jan

2015

  CrossFit Deerfield Beach – CrossFit Metcon (Time) Team of 2 Game WOD 2009 , Event 8 2 Rounds 15 cleans 100/155 30 T2B 30 Boxjumps 20/24 15 MUs 30 DB push presses ( 25/35) 30 Dubs 15 thrusters 95/135 30 pull ups 30 Burpees 300 feet OH walking lunges

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01/16/2015: elizabeth

15

Jan

2015

  CrossFit Deerfield Beach – CrossFit Warm-up CFDFB WARMUP (No Measure) Weightlifting Front Squat ( 3/60%, 3/70%, 2x 3/80% (total of 12 reps total)) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

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01/15/2015

14

Jan

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 reps – arm circles – PVC pass throughs – OH squats – cheerleader lunges burgener warm up with snatch grip Metcon Metcon (Time) CF Game Wod 2009 / Aroma Event 5 WOD 3 RFT 30 WB 14/20 30

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