CrossFit Journal: The Performance-Based Lifestyle Resource

12/05/16

4

Dec

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 2 Taps 10 Sit-ups 10 Banded Good Mornings 10 BB Deadlifts 5 Strict Pull-ups L-Hold Demo WOD 7 Rounds for Time 5 L-Pull-ups 7 V-ups 9 Deadlifts (155/225, MRx 125/185)

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12/03/16

2

Dec

2016

WARM-UP CFDFB Warm-up WOD Teams of 2 (runs done together) Completed in any Order “Jackie” 1k Row 50 Thrusters 35/45 30 Pull-ups “Diane” 21-15-9 Deadlifts (155/225) Handstand Push-ups “Nancy” 5 Rounds 400m Run 15 Overhead Squats (65/95) Score= Total Time

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12/02/16

1

Dec

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Heels to Toes 5 Strict Pull-ups (10 Ring Rows) 10 Kips 5 Kipping Pull-ups (10 Ring Rows) KB Snatch Demo 10 Light KB Snatch WOD 5 Rounds for Time 200m Run 10 Kettlebell Snatch (alternating) (35/53) 20 Pull-ups

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12/01/16

30

Nov

2016

WARM-UP PVC Circle Game (8 Burpee Penalty for those out) 50 Singles 10 BB Hang Power Cleans WOD 30 Minute EMOM 1- 30 Dubs 2- 10 Cal Row 3- 10 Hang Power Cleans (65/95)

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11/30/16

29

Nov

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Heels to Toes 10 Knee Circles 10 Air Squats 10 BB Strict Press 10 BB Overhead Squats 10 BB Power Snatch OVERHEAD SQUAT 5×3 (building) WOD 15 Minute AMRAP 2-4-6-8-10-12… Power Snatch (85/135, MRx 65/95) Wall Balls (14/20)

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11/29/16

28

Nov

2016

WARM-UP 200m Run 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 Light KB Swings High Knees (down and back) Butt Kicks (down and back) 10 Leg Swings (per leg) Calf Stretch WOD 20 Minute AMRAP 400m Run 25 Kettlebell Swings

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11/28/16

27

Nov

2016

WARM-UP 3 Rounds 5 Strict Pull-ups (10 Ring Rows) 10 BB Good Mornings 10 BB Thrusters 5 Burpees DEADLIFT 5×3 (building) WOD 5 Rounds for time 5 Thrusters (95/135, MRx 65/95) 10 Pull-ups

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11/26/16

25

Nov

2016

WARM-UP CFDFB Warm-up WOD “Bradshaw” 10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders

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11/25/16

24

Nov

2016

WARM-UP 3 Rounds 100m Run 10 PVC OHS WOD 20 Minute AMRAP 3-6-9-12-15-18-21… OHS (65/95) 200m Run

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11/24/16

23

Nov

2016

WARM-UP CFDFB Warm-up WOD Teams of 2 200 Dubs 40 Wall Balls 200 Box Jumps 40 Wall Balls 200 Push-ups 40 Wall Balls 200 T2B 40 Wall Balls 200 Hang Power Cleans (65/95)

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