CrossFit Journal: The Performance-Based Lifestyle Resource

08/30/16

29

Aug

2016

WARM-UP PVC Circle Game 5 Strict PU (10 ring rows) 10 Kips 5 Kipping PU (10 ring rows) WOD 400m Run 4 Rounds of Triplet (5 Pull-Ups, 7 V-Ups, 9 Push-Ups) 400m Run 3 Rounds of Triplet 400m Run 2 Rounds of Triplet 400m Run 1 Round of Triplet

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08/29/16

28

Aug

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee circles 10 2 Taps 10 Heels to Toes 10 Air Squats 5 BB Front Squats Burgener Warm-up (clean) SQUAT CLEAN 10 Minute Partner Squat Clean AMRAP (125/185 MRx 95/135) Score is Reps (each partner must perform equal

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08/27/16

26

Aug

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee circles 10 2 Taps 10 Heels to Toes 10 Situps 10 BB Strict Press 10 BB Thrusters 5 Strict Pull-ups WOD “Double Seven” Seven Rounds for Time 14 Handstand push-ups 14 Thrusters (95/135 MRx 65/95) 14 Knees

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08/26/16

25

Aug

2016

WARM-UP 200m Run 10 Arm Circles (Each Direction) Wrist Warm-up 10 Knee Circles 10 Air Squats 10 Toe Touches 10 2 Taps 10 BB Push Jerks 10 BB OHS Burgener Warm-up (Clean) WOD Teams of 2 400m Run 40 Squat Cleans (95/135 MRx 65/95) 400m Run 40 STOH 200m Run

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08/25/16

24

Aug

2016

WARM-UP 10 Arm Circles Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 10 light KB Swings 10 Sit-ups PUSH PRESS 3X8 (Building) WOD For Time: 50 KBS (53/70) 50 T2B 50 Air Squats EMOM perform 5 Burpees starting with 5 burpees

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08/24/16

23

Aug

2016

WARM-UP Musical Medballs Burgener Warm-up (Hang Power Clean) FRONT SQUAT 5-5-5-5 (Building) WOD 15 Minute AMRAP 10 HPC (65/95) 10 Front Rack Lunges (total) 10 HSPU

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08/23/16

22

Aug

2016

WARM-UP Down and Back in the gym Forward Lunges/Backward Lunges High Knees/Butt Kicks Side Shuffle Karaoke Power Skip/Burpee Broad Jump 10 Push-ups 10 BB Strict Press WOD 5 Rounds for Time 800m Run 50 Dubs (100 Singles) 5 STOH (105/155 MRx 75/115)

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08/22/16

21

Aug

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps PVC Pass Throughs PVC OHS Burgener Warm-up Snatch (Power) POWER SNATCH 3 TnG Power Snatch EMOM for 8 Minutes WOD “Chief Style” 5 Rounds of 3 Minutes on 1 Minute Off 3 Power

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08/20/16

19

Aug

2016

WARM-UP CFDFB Traditional Warm-up WOD BEACH WOD (Meet at Tower 4) Teams of 2: 50 Push-ups 50 Air Squats Swim to Tower 2 50 Push-ups 50 Air Squats Swim to Tower 4 50 Situps 50 Air Squats Swim to Tower 2 50 Situps 50 Air Squats Swim to Tower 4

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08/19/16

18

Aug

2016

WARM-UP 10 Arm Circles (each direction) Wrist warm-up Knee Circles Toe Touches Two Taps 10 Kips 10 Air Squats 10 BB Thrusters THRUSTER 3 Reps every 2 minutes for 10 minutes (building) WOD Teams of 3 (reps divided however) 100 Cal Row 100 Pull-ups 100 Thrusters (65/95) 100 Cal Row

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