CrossFit Journal: The Performance-Based Lifestyle Resource

10/19/16

18

Oct

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 BB Strict Press 10 Box Step-ups Burgener Snatch SNATCH 1 Snatch EMOM for 10 Minutes WOD 10-9-8-7-6-5-4-3-2-1 Power Snatch (95/135, MRx 65/95) Box Jumps (20/24)

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10/18/16

17

Oct

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 Kips 10 BB Good Mornings 10 BB Deadlifts WOD 5 Rounds for Time 10 Deadlifts (155/225, MRx 125/185) 15 Knees to Elbows 20 Wall Balls (14/20)

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10/17/16

16

Oct

2016

WARM-UP 3 Rounds Row 250m 10 Air Squats 10 Light KB Swings FRONT SQUAT 6X3 (building) WOD 20 Minute AMRAP 1st Person- Row for Meters 2nd Person- 200m Run 20 KBS (53/70) *score is meters rowed

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10/15/16

14

Oct

2016

WARM-UP CFDFB Warm-up WOD POOL WOD Teams of 3 25 Minute AMRAP 1 Person Swims 100m 1 Person treads water (shoulder above water) 1 Performs Burpees *Score is Burpees

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10/14/16

13

Oct

2016

WARM-UP Down and Back Across the Gym High Knees Butt Kicks Karaoke Side Shuffle 10 PVC Overhead Squats 10 PVC Power Snatch 10 PVC Power Cleans 10 PVC DL WOD For Time: 200m Run 10 Overhead Squats (65/95) 400m Run 20 Power Snatch 600m Run 30 Power Cleans 800m Run

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10/13/16

12

Oct

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warmup 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 Lunges 10 Push-ups Burgener Clean (Squat) BACK SQUAT 6X3 (building) WOD “Elizabeth” 21-15-9 Squat Cleans Ring Dips

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10/12/16

11

Oct

2016

WARM-UP CFDFB Warm-up WOD (4) 5 Minute Rounds 1 Minute per station Split Squats Wall Balls (14/20) Kettlebell Swings (35/53) Box Jumps (20/24) Calorie Row Score: Total Reps

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10/11/16

10

Oct

2016

WARM-UP 3 Rounds 200m Run 5 Push-ups 5 Air Squats BENCH PRESS 5×5 @ 75-85% WOD WOD “Cindy XXX” Complete as much as possible in 20 Minutes 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75

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10/10/16

9

Oct

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warmup 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 2 Taps 10 Push-ups 10 Air Squats 10 BB Strict Press Burgener Clean (Squat) CLEAN AND JERK 2 Clean and Jerks Every 2 Minutes for 12 Minutes (Squat or Power) WOD

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10/08/16

7

Oct

2016

WARM-UP CFDFB WARM-UP WOD “50’s” Teams of 2 50-calorie row 50 box jump overs (24 / 18 in.) 50 deadlifts (180 / 120 lb.) 50 wall-ball shots (20 / 14 lb. to 10’) 50 ring dips 50 wall-ball shots (20 / 14 lb. to 10’) 50 deadlifts (180 / 120

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