CrossFit Journal: The Performance-Based Lifestyle Resource

10/25/2014: how deep can you dig to push it?

24

Oct

2014

CrossFit Deerfield Beach – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) TEAM WOD Buy in 800 m run together 150 jumping lunges ( knee to the floor) 60 T2B Then: 18 min AMRAP 150 m row 10 OH squats 65/95 5 hang power snatches

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10/24/2104: dropping under the bar

23

Oct

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 12 reps arm circles PVC pass throughs tricep OH stretches toe touches banded good mornings PVC OH squats push ups 30 sec plank hold sit ups Burpees Weightlifting Deadlift ( build to a tough triple with good form) Metcon

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10/23/2014: ewod

22

Oct

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 200m row 12 reps of: arm circles 2 tap bend over prone calf stretches sit-ups supermans 200 m run Dub practice Metcon (Time) 2 RFT 400 m run 50 V-ups 400 single jump ropes 50 hollow rocks 400 m

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10/22/2014: Strong community!!

21

Oct

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 reps: arm circles burgener warm up with PVC PVC pass throughs 15 toes touches 15 squats 15 push ups 15 PVC power cleans Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans,

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10/21/2014: pull-up efficiency

20

Oct

2014

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 reps each: arm circles PVC pass throughs 2 taps bend overs active shoulder hang from the bar for 15 sec v-ups push ups repeat arm circles Skill Work Pull up practice / practice active shoulder and the swing Metcon

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10/20/2014: bench press technique…get some

19

Oct

2014

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) Warm up 12 each : arm circles wrist PVC pass through push ups squat jumps lunges mountain climbers box step ups Weightlifting Bench Press ( build to 5 reps in 12 minutes) Skill Work Ring Dips (5 mins of Ring

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10/18/2014: barbell for boobs saturday!!

17

Oct

2014

  CrossFit Deerfield Beach – CrossFit Metcon BARBELL FOR BOOBS (Time) “HELEN MEETS GRACE” As a team 3RFT 400M Run 21 KBS 35/55 12 Pull-ups then 30 Clean & Jerks 95/135

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10/17/2014: BARBELL FOR BOOBS SATURDAY!!! 1PM

16

Oct

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) Warm-up: 12 reps – arm circles – PVC pass through – PVC front squats – PVC front squats – lateral jump over PVC (12 per leg) – 30 single jump ropes or 10 dubs Metcon Metcon (Time) 100 dubs

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10/16/2014: ROPE & RUN

15

Oct

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS” – arm circles – situps – leg lifts – push ups – prone calf stretch then across the gym – high knees -butt kicks -bear crawl -200m run Skill Work 10 min rope climb practice Metcon Metcon

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10/15/14: BARBELL FOR BOOBS SATURDAY!!

14

Oct

2014

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS OF: -arm circles -wrist warmup -pvc pass thru -pvc toe touches -pvc SDLHP -pvc front squats -buprees over the pvc Weightlifting Front Squat (3-2-1) Metcon Metcon (Time) 3 RFT 21 SDLHP 85/115 15 Lateral Burpees 0ver The Bar

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