CrossFit Journal: The Performance-Based Lifestyle Resource

11/08/2017

11/08/2017

7

Nov

2017

CrossFit Deerfield Beach – CrossFit   Warm Up Warm-up (No Measure) 3rds: 10 PVC pass through T-push-ups PVC OH squats 10 dubs/25 singles Metcon Metcon (Time) 3 Rounds for Time: 10 Front Squats 95/135 (from the floor) 50 Dubs

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11/07/2017

11/07/2017

6

Nov

2017

CrossFit Deerfield Beach – CrossFit Warm Up Warm-up (No Measure) Arm Circles 10 Air Squats PVC Pass-thru 5 PVC Cleans 5 Thrusters 5 Light DB Hang Cluster (Clean into Thruster) 5 Burpees Strength Overhead Squat (3 x 5 @ 65% of 1RM) Metcon Metcon (Time) Teams of 2 10 Rounds,

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11/04/2017 – POOL WOD

11/04/2017 – POOL WOD

3

Nov

2017

CrossFit Deerfield Beach – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: 25 min AMRAP: Partner A: 50 meter swim Partner B: Rounds of: 15 air squats 10 lunges 10 push ups One person swimming while the other person performs the rounds of other movements. Partners must

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11/02/2017

11/02/2017

2

Nov

2017

THU NOVEMBER 02, 2017 11/02/2017 Warm Up Arm Circles Wrist Warm-up 5 each: PVC power clean Front squat Push press Back squat Push press from behind the head 1 set of bear complex with PVC Metcon Th Bear Complex (Weight) 5 ROUNDS: 7 sets of the sequence: 1 power clean 1

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11/01/2017

11/01/2017

31

Oct

2017

Warm Up Metcon Warm-up 250m Row Arm Circles Push-ups Squats 30 sec plank hold Kips Metcon (AMRAP – Reps) Teams of 2 – One partner working at a time: 3 mins accumulate max calories on rower, switching partners every 30 seconds, then 10 mins of max rounds of Cindy: 5

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10/28/2017

10/28/2017

27

Oct

2017

Scary Teams of 4: 2 creepy members do the Zombie WOD while 2 merciless members do the Defender WOD, then they switch. All 4 scary members perform both WODs. One person out of each partnership works at a time through the following: Zombies: “Walk Like the Dead” – 30 Wall

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10/19/2017

10/19/2017

19

Oct

2017

WARMUP 10 Arm Circles Wrist Warm up PVC Pass Through Squats V-ups Hollow Rocks Kips Skill Work 10 min Kipping Skill Session Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: 10 Pull-ups 15 V-ups 20 Wall Balls (14/20) 25 Hollow Rocks Cool Down Stretch Shoulder, Quads, Abs  

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09/30/17

29

Sep

2017

WARM-UP CFDFB Warm-up 200m Run WOD 2 Rounds Teams of 4 1 Mile Medball Carry (14/20) 200m Sled Push (50/100) 50 Handstand Push-ups COOL DOWN 3×10 Banded Pass Throughs (increasing tension) Foam Roll Upper Back 3-5 passes (arms overhead) Foam Roll Quads 3-5 passes (per leg)

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09/29/17

28

Sep

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 2 Taps 5 BB Power Cleans from Power Position 5 BB Cleans from Power Position 5 BB Cleans from Above the Knee 5 BB Cleans from Mid-shin 10 Kips CLEAN EMOM

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09/28/17

27

Sep

2017

WARM-UP 10 Banded Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 2 Taps 10 Lunges 10 Air Squats 10 PVC Pass Throughs 10 PVC Overhead Squats 200m Run SINGLE ARM DUMBBELL OVERHEAD SQUAT Skill Work (5-8 Minutes) WOD 5 Rounds for Time 400m Run 20 Single Arm Dumbbell

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