CrossFit Journal: The Performance-Based Lifestyle Resource

Tuesday 11/06: …stop when you’re done.

5

Nov

2012

[Buy in: 800 meter Run] 10 Rounds: – 10 Pull ups – 10 Walk-the-floors

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Monday 11/05: Want to do Warrior Dash this Saturday?

Monday 11/05: Want to do Warrior Dash this Saturday?

4

Nov

2012

3 Rounds: – 30 Paralette Lateral Jumps – 20 Dumb Bell Cleans – 10 Calorie Row – 5 Burpees

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Friday 11/2: “Diane”

2

Nov

2012

21-15-9: – Deadlifts (155/225) – Hand Stand Push Ups

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Thursday 11/1: 2 Months left in 2012, make the most of it!!

31

Oct

2012

7 Rounds: – 10 Ground-to-Overhead Dumb Bell Press (20/30) – 10 Burpees – 10 Pull Ups – 10 Double Unders

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Wednesday 10/31: Happy Halloween…Trick or Treat :)

30

Oct

2012

10-9-8-7-6-5-4-3-2-1: – Cleans (65/95) – 200m Run

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Tuesday 10/30: Dip & Drive…

29

Oct

2012

Strength – Push Press 1-1-1-1-1 … WOD – 15 minute AMRAP: – 10 Kettle Bell Swings (35/55) – 10 Box Jumps (20/24) – 10 Ring Dips

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Monday 10/29: This Saturday’s WOD will be at 7am!!!

28

Oct

2012

5 Rounds: – 15 Hang Power Snatch – 400m Run

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Saturday 10/27: Destination “Pool WOD!!!” @ 10 am

Saturday 10/27: Destination “Pool WOD!!!” @ 10 am

26

Oct

2012

Location: Deerfield Beach Aquatic Center 501 Southeast 6th Avenue Deerfield Beach, FL 33441 Time: Please show up by 9:45 am, we are starting at 10:00 am Note: There will be a small entry fee of a few dollars per person You may use goggles if you would like Email us,

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Friday 10/26: “Fran”

25

Oct

2012

21-15-9:  Thrusters(65/95) – Pull Ups

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Thursday 10/25: “Santora”

24

Oct

2012

Three rounds for reps of: 155 pound Squat cleans, 1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute 245 pound Deadlifts, 1 minute Burpees, 1 minute 155 pound Jerks, 1 minute Rest 1 minute

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