CrossFit Journal: The Performance-Based Lifestyle Resource

7/14/2014:HERO BENCHMARK…..BELL

13

Jul

2014

  CrossFit Deerfield Beach – CrossFit Metcon Metcon (Time) Benchmark: BELL 3 rds 21 DL 125/185 15 pull-ups 9 front squats 125/185

Read more

07/12/2014: SWIM WOD!!!

12

Jul

2014

  CrossFit Deerfield Beach – CrossFit Metcon Metcon (Time) Swim/row ladder 4 Man Team Wod: Each Person will row & swim equal distance. 1 Person Rows while the other three swim. Round 1 900m row 150m Round 2 600m row 100m Round 3 300m row 50m

Read more

6/24/2104

23

Jun

2014

  CrossFit Deerfield Beach – CrossFit Metcon Metcon (Time) WOD #1. 5 rds 5 DL 155/225 100m sprint Metcon (Time) WOD #2 4 rds 20 bar squat jumps 35/45 15 V-ups

Read more

2/19: Great job Deer who completed the Paleo Challenge!!!

18

Feb

2013

Strength Front Squat: 3-3-3-3-3 – and then – Workout of the Day 5 Rounds: 200m Sandbag/WB(14/20) Run 15 Kettle Bell Swings (35/53) Rest 1 min.

Read more

2/14: Happy Valentine’s Day Deer!!! <3 <3 <3

13

Feb

2013

Strength Over Head Squats: 3-3-3 Workout of the Day 2 Rounds: 50 Pull Ups 75 Sit-ups 50 OHS (45/65) 75 Dubs

Read more