Crossfitdelraybeach - crossfitdelraybeach.com - Crossfit Delray Beach
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Shoulder Progression / Cindy Jumps Ship (15 AMRAP) 27 Aug 2013 | 12:14 pm
Group Warmup 3 Sets – Self Time: 30 Sec DU + 5 DB Man Makers + 100 M Jog Mobility BB Calf Smash Banded Front Rack Seal Stretch Strength – Shoulder Progression 2 Warmup Sets: Shoulder Press...
1RM POWER CLEAN / DT WALKS THE PLANK 26 Aug 2013 | 12:14 pm
Group Warmup 3 Min Run/Bike/Row 2 Sets – Lead in unison by coach (pvc / light bar) 5 Deadlift 5 HP Clean 5 Push Press 5 Good Morning 5 Back Squats + Hip Opener Stretch 60/60 90 Deg Pec Stret...
WOOD (CF HERO WOD) 23 Aug 2013 | 07:11 pm
“WOOD” 5 RFT 400 M RUN 10 Burpee-Box Jumps 10 SDHP (95/65) 10 Thrusters (95/65) 1 MIN REST
Gym Progress / GBC 22 Aug 2013 | 12:08 pm
3min Z1 + 10 Arch Body Lifts 10 Scap Pushups 10 Posterior Pelvic Tilt on Wall 10 Table Top Lifts (for shoulders) x 2-3sets Choosing your level: Level 1 Front Plank on Elbows Mobility= Seal Str...
Test 1RM Back Squat / Tester 21 Aug 2013 | 12:29 pm
Group Warmup 3 MINUTES RUN/ BIKE / ROW + Barbell Complex Warmup: 3 Sets w/ Empty Barbell: 8 Deadlifts 8 Hang Power Cleans 8 Front Squats 8 Push Press + Mobility: Banded Hamstrings / Glute Act...
G.V Seated Shoulder Press / Station Rotation 4 20 Aug 2013 | 12:28 pm
Group Warmup: 30 SEC DU’s 5 DB MAN MAKERS 100 M JOG x 3 SETS Shoulder Mobility: Static Hold Arm up wall (30 Sec each side) + Wrist Stretch (30 Sec Each Side) x 2 Sets + Technique & Development:...
Deadlift Clusters / 21-15-9 19 Aug 2013 | 12:28 pm
Group Warmup 3 Min Run/Bike/Row + 3 Sets – Across the Floor: 10 KB Swings Bear Crawl 10 WBS 100 M Jog Mobility: T-Spine / Foam Roller Banded Hamstrings Scorpions & Glute Bridges x 10 Each T...
Bodyweight Base Station / At War 17 Aug 2013 | 06:30 pm
Group Warmup Mobility BODYWEIGHT BASE STATION / AT WAR TOYS(Teams of 4 or 5) Each Team Member must complete the “Bodyweight Base Station” exercises, and then move on together as a team to share the...
Badger. Yes, for real this time. (Benchmark) 16 Aug 2013 | 06:46 pm
Group Warmup & Mobility 3 Min Run/Bike/Row+ Barbell Complex Warmup: 3 Sets w/ Empty Barbell: 8 Deadlifts 8 Hang Power Cleans 8 Front Squats 8 Push Press Mobility Death Stretch Seal Stretch ...
Back Squat Clusters / Chipper 14 Aug 2013 | 12:05 pm
Group Warmup 3 Min Run/Bike/Row+ PVC D-ROM x 3 SETS: 10 OH PASS 10 TORSO TWIST 10 KANG SQUATS 10 ALT LUNGES 100 M JOG Mobility 4 Lengths Banded Lateral Monster Walks Hip Opener PVC External...
