CrossFit Journal: The Performance-Based Lifestyle Resource

POOL WOD

POOL WOD

29

May

2015

CrossFit Deerfield Beach – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP Swim 50 meters 25 Wall MU 25 Squat Jumps 25 V-upsTeam of 2. Both partners doing equal work.

Read more

05/29/2015

28

May

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10-8-6-4-2 opposite corners of gym, PVC full snatch, crab walk, broad jumps   Metcon Metcon (Time) WOD FOR TIME: 5 power snatch 105/155 10 Box jump over 20/24 10 power snatch 100/145 20 box jumps over 15 power snatch

Read more

05/28/2015

27

May

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – arm circles – wrist warm up – PVC pass through – PVC OH squats Burgener warm up 3 sets of 1 hang snatch + 1 snatch (PVC) Weightlifting 1 Hang Snatch + 1 Snatch (Every 2:00

Read more

05/27/2015

26

May

2015

  CrossFit Deerfield Beach – CrossFit Warm-up CFDFB WARMUP (No Measure) & BURGENER WARMUP Weightlifting Front Squat (5/55%,5/60%,3/75%,2/85%,2/90%,1/95%,2/90%1/90%) 16:00 min total – rest 2:00 between sets Metcon Metcon (Time) 3 RFT 500 m row 10 Hang squat clean105/155 10 alternating reverse lunges 105/155

Read more

05/26/2105

25

May

2015

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – arm circles – wrist warm up – leg swings – PVC pass through – OH squats – mountain climbers – 50 single jump ropes Metcon Metcon (Time) WOD 1 mile run 50 OH squats 95/135 100 weighted

Read more

05/25/2105: in honor of the fallen…..

24

May

2015

  CrossFit Deerfield Beach – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June

Read more

05/23/2015

23

May

2015

  CrossFit Deerfield Beach – CrossFit Metcon (Time) Team of 2 100 Russian KB swings 55/70 400m Run 100 BB thrusters 35/45 400m Run 80 Burpees 400m Run 100 BB thrusters 400m Run 100 Russian KB swings Team of 2 one works at a time, run together

Read more

05/22/2015

21

May

2015

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – arm circles – PVC pass throughs – jumping jacks /arms crossing in front of chest – push ups – squats – lunges – sit ups Weightlifting Bench Press (3/65%, 2/75%,1/80%, 3/85%, 2/90%, 1/95%) Last Set: 3 reps

Read more

05/21/2015

20

May

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 3 ROUNDS 150 m row 10 banded good mornings 10 box step ups 10 push ups Weightlifting 1 HC + 1 Full Clean (1 x 2) Every 2 min for 14 mins Metcon Christine (Time) 3 Rounds for time:

Read more

05/20/2015

19

May

2015

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – arm circles – push ups – sit ups – mountain climber – squats – reverse lunges 5 T2B 5 burpees 5 ring rows Metcon Metcon (AMRAP – Reps) 20 alternating reverse lunges DB/KB 25/35 6-8 mix

Read more
Page 1 of 8312345102030...Last »