CrossFit Journal: The Performance-Based Lifestyle Resource

11/27/2014

11/27/2014

26

Nov

2014

CrossFit Deerfield Beach – CrossFit Warm-up CFDFB WARMUP (No Measure) Metcon Metcon (Time) Team Murph Team of 2 , one working at a time one resting , run is done together 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

Read more

11/26/2014: ROW, BURPEE, RUN

25

Nov

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 shoulder circles 10 lateral lunges 10 squats 150 m row Weightlifting Front Squat (5 X 5 @ 75%) Metcon Metcon (Time) 3 RFT 500m row 21 burpees 400m run

Read more

11/25/2014: “SEAN”

24

Nov

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 12 arm circles invisible Fran 5-8 pull ups Metcon ,: Sean (Time) 10 Rounds for Time of: 11 Chest-To-Bar Pull-ups 22 Front Squats, 75# 40 Min Time Cap,

Read more

11/24/2014: thrusters

23

Nov

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS – shoulder circles – PVC pass through – wrist warm up – push ups – sit ups – PVC thrusters – cheerleader lunges – 200 m run Metcon Metcon (Time) 15 thrusters 95/135 200m run 20 thrusters

Read more

11/21/2014: 5k

20

Nov

2014

  CrossFit Deerfield Beach – CrossFit Warm-up RUNNING WARMUP (No Measure) – bunny hop 20m – single leg pull 10m each leg – high knees – butt kcks – leg swings 20 each leg Endurance Metcon (Time) 5k RUN

Read more

11/20/2014

19

Nov

2014

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS arm circles wrist warm ups pvc pass through thrusters snatch balance Burgener warm up bear crawl high knees butt kicks calf warm up on all 4 mountain climbers Metcon Metcon (Time) 5 RFT 12 push presses 80/115 40

Read more

11/19/2014: PUSH PRESS

18

Nov

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 12 REPS shoulder circles PVC pass through PVC OH head squats cheerleader lunges box step ups Burgener warmup Weightlifting Push Press (5×6 at 75%) Metcon Metcon (Time) 3 RFT 10 squat cleans 95/135 20 box jumps 20/24

Read more

11/18/2014: TOM

17

Nov

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS shoulder circles wrist warm up walk the floors push ups mountain climbers squats lunges v-ups pull ups Metcon Tom (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 7 Muscle-Ups 11 Thrusters, 155# 14 Toes-To-Bar 155/105 thrusters

Read more

11/17/2014

16

Nov

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 15 arm REPS arm circles PVC pass through wrist warm ups PVC SDLHP push ups, sit ups jumping jacks 5 burpees Weightlifting Back Squat (5×3 at 75%) Metcon Metcon (Time) 21-18-15-12 SDLHP 65/95 Bar facing burpees

Read more

11/15/2014: HIP EXTENSION

14

Nov

2014

  CrossFit Deerfield Beach – CrossFit Metcon Metcon (Time) TRACK WOD Team of 2 400 m run , holding the WB OH 100 WB over the football goal 400 m run , any form of WB carry 100 WB sit ups, one working at a time 400 m run, any

Read more
Page 1 of 6812345102030...Last »