CrossFit Journal: The Performance-Based Lifestyle Resource

02/16/17

15

Feb

2017

WARM-UP Warmup: 10 Arm Circles Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Air Squats 3 Rounds 5 BB Front Squats 5 Burpees 5 BB Hang Cleans 5 Burpees WOD For Time: 15-12-9-6-3 Hang Cleans (105/155, MRx 95/135) Bar Facing Burpees Score is Calories Rowed.

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02/15/17

14

Feb

2017

WARM-UP 3 Rounds 200m Run or 15 Cal Row 25 Singles 10 Push-ups WOD 25 Minute AMRAP (Teams of 2) Partner A- Max Cal Row Partner B- 50 Dubs 25 Sit-ups Score is Calories Rowed.

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02/14/17

13

Feb

2017

WARM-UP 200m Run (Down and Back) High Knees Butt Kicks Karaoke Toy Soldiers Calf Stretches 10 Knee Circles 2 Rounds 10 Air Squats 10 Kips 5 Kipping Pull-ups (10 Ring Rows) WOD For Time: 21-15-9 Dumbbell Thrusters (25/35) Pull-ups Run 1 Mile

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02/13/17

12

Feb

2017

WARM-UP 200m Run 10 Arm Circles Wrist Warm-up 10 Toe Touches 10 2 Taps 10 BB Strict Press 5 BB Hang Muscle Snatch 5 BB Hang Power Snatch 2 Rounds 10 BB Good Mornings 10 Box Step-ups DEADLIFT 3 TnG EMOM for 8 Minutes WOD 12 Minute AMRAP 5 Hang

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02/10/17

9

Feb

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 2 Taps 10 Push-ups (As a Group) 3 Power Snatch from Power Position 3 Power Snatch from Above the Knee 3 Power Snatch from Mid-shin WOD Proceed through the sequence below

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02/09/17

8

Feb

2017

WARM-UP 10 Toe Touches 10 2 Taps 5 Super Lunge Stretch (per leg) 3 Rounds 10 Cal Row 10 Banded Good Mornings 10 Box Step-ups WOD Five 3-Minute Rounds: 15 Deadlifts (125/185, MRx 105/155) 10 Box Jumps (20/24) Max Cal Row Rest 3 minutes between rounds. Score is total calories.

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02/08/17

7

Feb

2017

WARM-UP Teams of 2 10 Wall Ball Chest Toss 10 Wall Ball Soccer Toss 10 Wall Ball Side Toss (each side) 10 Wall Ball Toss 10 Medicine Ball Clean and Toss 10 Kips 10 Knee Raises WOD 6 Rounds for time: 15 Wall Balls (14/20) 12 Push-ups 9 Toes-to-bar

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02/07/17

6

Feb

2017

WARM-UP 200m Run (Down and Back) High Knees Butt Kicks Karaoke Toy Soldiers Calf Stretches 10 Toe Touches 10 2 Taps 5 Power Cleans from Power Position 5 Power Cleans from Above the Knee 5 Power Cleans From Mid-Shin 50 Singles POWER CLEAN 2 TnG Power Cleans EMOM for 8

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02/06/17

5

Feb

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 3 Rounds 10 Kips 200m Run 10 Lunges 10 Ring Rows 10 Push-ups WOD 15 min. AMRAP: 1P – 10 CTB Pull-ups 2P – 10 Burpees 3P – 10 DB Overhead Lunges (15/25) Teams of 3,

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02/04/17

3

Feb

2017

WARM-UP 400m Run 10 Medball Chest Toss 10 Medball Soccer Toss 10 Medball Thruster Toss 5 Strict Pull-ups (10 Ring Rows) 10 Kips 5 Kipping Pull-ups (10 Ring Rows) WOD 4 Rounds For Time (teams of 2) 400m Medball Run 40 Wall Balls 40 Pull-ups 40 Calorie Row

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