CrossFit Journal: The Performance-Based Lifestyle Resource

07/22/16

21

Jul

2016

WARM-UP CFDFB Traditional Warm-up WOD TABATA V-Ups Renegade Rows (25/35) Mountain Climbers DB Thrusters (25/35) (Record the total amount per exercise and add them up for one score)

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07/21/16

20

Jul

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Heels to Toes 10 2 Taps 10 Air Squats 10 Push-ups 10 BB Strict Press 200m Run Burgener Snatch (Power) POWER SNATCH 1 Power Snatch Every 30 Seconds for 10 Minutes WOD 3 RFT 400m Run 20 KB

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07/20/16

19

Jul

2016

WARM-UP 400m Run 10 Arm Circles (each direction) 10 Shoulder Roll Backs 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 2 Taps 10 Air Squats 10 Box Step Ups 10 Situps WOD 3 Rounds for time: 21-15-9 Box Jumps (20/24) Air Squats Sit-ups

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07/19/16

18

Jul

2016

WARM-UP 250m Row 10 Arm Circles (Each Direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 Push-ups 10 Bar Kips 5 Strict Pull-ups (10 Ring Rows) 10 Empty Barbell Thrusters PUSH PRESS 3×8 @ 65-75% WOD “Jackie” For Time: 1000m Row 50 Thrusters

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07/18/16

17

Jul

2016

WARM-UP 10 Arm Circles (each direction) 10 Shoulder Roll Backs Wrist Warm-up 10 Toes Touches 10 Heels to Toes 10 2 Taps High Knees Butt Kicks Karaoke 200m Run Burgener (Power) WOD 10-9-8-7-6-5-4-3-2-1 Power Clean (125/185) (Mrx 95/135) 200m Run (between each set)

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07/16/16

15

Jul

2016

WARM-UP Run from Tower 4 to Tower 3 and Back 10 Arm Circles (each direction) 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Air Squats WOD For Time: Teams of 2 Swim from Tower 4 to Tower 3 Buddy Carry from the water to the tower 25 burpees

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07/15/16

14

Jul

2016

WARM-UP 200m Run 10 Arm Circles (each direction) 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Heels-to-toes 10 Air Squats 10 Empty BB Hang Power Cleans 10 BB Strict Press 10 Light KB Swings HANG POWER CLEANS 10 Unbroken every 2 minutes for 6 minutes WOD 10 Rounds

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07/14/16

13

Jul

2016

WARM-UP 10 Arm Circles (each direction) 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Good Mornings 10 Step-ups 10 Push-ups 5 Strict Ring Dips (or 30 Second Ring Support) 10 Empty BB Deadlifts Burgener Power Clean DEADLIFT 7 DL (185/275) + 5 Box Jumps Every 2 minutes for

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07/13/16

12

Jul

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Heels-to-toes 10 Push-ups 30 Second Handstand Hold WOD 20 minute AMRAP, alternating: 1st person – 500m Row 2nd person – AMRAP: 1 Wall Walk, 3 Strict Pull-ups, 5 V-ups, 7 Deck Squats

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07/12/16

11

Jul

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Air Squats 10 BB Strict Press 50 Singles 200m Run Burgener Snatch WOD For time: 100 Double Under (Buy-in) 21-15-9 Snatch (85/135, MRx 65/95) Burpee-over-bar 100 Double Under (Cash-out)

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