CrossFit Journal: The Performance-Based Lifestyle Resource

And here we go…

And here we go…

11

Jun

2012

21-15-9 for time | Power Cleans(65#/45#) | Burpees | Jumping Pull Ups

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Something Different

Something Different

10

Jun

2012

TABATA | Air Squats | Push Ups | KTEs (knee-to-elbows) | Dumbbell Push Press (20#/10#) | Hollow Rocks For twenty seconds do as many reps of the assigned exercise as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total

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Week 1 – Wrap up

Week 1 – Wrap up

9

Jun

2012

What a great first week at CrossFit Deerfield Beach. All-in-all it was a great success! We made a bunch of new friends, met a lot of new faces and enjoyed a full week of CrossFit WODs 😉 The coaches couldn’t be more pleased with the effort and enthusiasm we’ve seen

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1st Partner WOD

1st Partner WOD

8

Jun

2012

400 meter run | 50 push press(45/35) | 50 front squat(45/35) | 50 ring rows | 50 box jumps | 50 walking lunges | 50 WTFs | 400 meter run

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Meet “Annie”

Meet “Annie”

7

Jun

2012

50-40-30-20-10 for time | double unders (sub 3x singles) | sit-ups   This WOD is dedicated to and named after Annie Sakamoto. Annie was one of the original CrossFitters at Greg Glassman’s gym in Santa Cruz and despite her age placed 9th at the 2011 Reebok CrossFit Games. A few

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Back for more

Back for more

7

Jun

2012

10, 9, 8,….3, 2, 1 | Deadlifts(95#/65#) | Burpees | Hand Stand Push Ups

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Just have fun!!

Just have fun!!

6

Jun

2012

5 RFT(rounds for time) | 200 Meter run | 25 Kettle bell swings(35#/26#) | 25 Sit-ups

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The day has come!

The day has come!

5

Jun

2012

CINDY: 20 min AMRAP | 5 Pull ups | 10 Push ups | 15 Air squats

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