CrossFit Journal: The Performance-Based Lifestyle Resource

02/25/17

24

Feb

2017

WARM-UP CFDFB Warm-up 50 Singles 10 BB Power Cleans WOD Teams of 2 (reps divided however) In 4 Minutes Complete 30 Toes to Bar 60 Dubs 18 Power Cleans (95/135, MRx 65/95) at the 4 Minute mark if finished begin 30 Toes to Bar 60 Dubs 15 Power Cleans (105/155,

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02/24/17

23

Feb

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Heels to Toes 10 Knee Circles 10 2 Taps 10 Air Squats 10 Kips Burgener Clean (Power) WOD “OPEN WOD 11.5” 20 Minute AMRAP 5 Power Cleans (100/145, MRx 70/100) 10 Toes to Bar 15 Wall Balls (14/20)

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02/23/17

22

Feb

2017

WARM-UP 200m Run (down and back) High Knees Butt Kicks Karaoke Side Shuffle Toy Soldiers Calf Stretches 2 Rounds 10 Push-ups 10 Box Step-ups WOD 800m Run 50 Box Jumps (20/24) 600m Run 40 One Arm Dumbbell Snatch (25/35 alternating) 400m Run 30 Push-ups 200m Run 20 Dumbbell Push Press

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02/22/17

21

Feb

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps Wall Calf Stretch 50 Singles 3 BB Hang Muscle Cleans 3 BB Hang Power Cleans 3 BB Front Squats WOD EMOM for 10 Minutes 3 Hang Power Cleans 30 Dubs Score is load

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02/21/17

20

Feb

2017

WARM-UP 3 Rounds 10 Ring Rows 10 Banded Good Mornings 10 Burpees WOD For Time: Teams of 2 42-36-30-24-18-12 Deadlifts (155/225, MRx 125/185) Calorie Row Plank Hold Deadlifts/Cal Row can only be completed while one partner is holding a plank hold

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02/20/17

19

Feb

2017

WARM-UP 10 Arm Circles Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 PVC Pass Throughs 10 BB Strict Press 2 Rounds 200m Run 10 PVC/BB Overhead Squats BACK SQUAT 5, 4, 3, 3 WOD “Nancy” 5 Rounds for Time 400m Run 15 Overhead Squats (65/95)

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02/18/17

17

Feb

2017

WARM-UP CFDFB Warm-up WITHROW WOD “The Coal Miner’s Daughter” Individually or as a Team of 2: 5 Rounds for Time: 29 Push-Ups 29 Box Jumps (20/24) 29 Ground-to-Overhead 29 Pull-Ups 400m Run (5th run will be 413m)

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02/17/17

16

Feb

2017

WARM-UP 2 Rounds 10 Cal Row 10 Sit-ups 10 Air Squats 10 BB Power Cleans 10 Kips 5 Kipping Pull-ups (10 Ring Rows) WOD “OPEN WOD 14.4″ 14 Minute AMRAP 60 Calorie Row 50 Toes to Bar 40 Wall Balls (14/20) 30 Power Cleans (95/135) 20 Muscle-ups

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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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