CrossFit Journal: The Performance-Based Lifestyle Resource

Week 3 – Wrap Up

Week 3 – Wrap Up

24

Jun

2012

Every week continues to get better at CrossFit Deerfield Beach!!! We continue to meet new friends and share the beauty of CrossFit. We are seeing people that just started CrossFit only a couple of weeks ago make huge improvements in form and intensity. Some of you are really making the

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“Nancy”

“Nancy”

21

Jun

2012

5 Rounds for time | 400 m Run 15 OH Squats (65#/95#)

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Thank you Mayor Noland for coming to see us!!!

Thank you Mayor Noland for coming to see us!!!

20

Jun

2012

10, 9, 8,….3, 2, 1 | Hang Power Clean & Jerk (45#/65#) | Toes-to-Bar Kipping KTE & T2B

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Chip Away!

Chip Away!

19

Jun

2012

CHIPPER for time | 70 Double-Unders 60 Lunges (10#/25#) 50 Ball Slams 40 Box Jumps 30 Burpees 20 Dumbbell Ground-to-Overhead (10s/20s) 10 Handstand Push-Ups

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Its Just 7 Reps…

Its Just 7 Reps…

18

Jun

2012

7 Rounds for time | 7 Pull-ups | 7 Hang Power Snatches (35#/45#) | 7 Dips | 7 Front Squats (35#/45#)

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As Many Rounds As Possible

As Many Rounds As Possible

17

Jun

2012

18 Minute AMRAP | 12 SDLHP (65#/45#) 9 Deck Squat 6 Push Jerk (65#/45#)  

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Get a taste of “RJ”

Get a taste of “RJ”

14

Jun

2012

2 Rounds for time | 800 Meter Run | 5 Rope Climbs | 50 Push Ups (This benchmark WOD is prescribed to be 5 RFT) Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol

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Welcome City of Deerfield Beach Friends

Welcome City of Deerfield Beach Friends

13

Jun

2012

3 Round for time | 15 Wall Balls (20#/14#)| 15 V-Ups | 50 Double Unders (or 3x singles) Today was a great day with many new faces. Thank you to Blaise for bringing your co-workers from the City of Deerfield Beach. We look forward to working with the city, doing

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Run till it’s fun!!!

Run till it’s fun!!!

12

Jun

2012

4 Rounds for time | 400 Meter Run | 10 Thrusters (55#/35#) | 10 Kettle Bell Swings (35#/25#) | 10 Renegade Rows – each arm (20#/10#)

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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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