CrossFit Journal: The Performance-Based Lifestyle Resource

08/23/17

22

Aug

2017

WARM-UP 10 Banded Arm Circles (each direction) 3 Rounds 10 Cal Row 10 Single Arm Dumbbell Press (5 Per Arm) 10 Push-ups SHOULDER PRESS 5×5 (building) WOD 20 Minute AMRAP Teams of 2 60 Cal Row 30 Single Arm Dumbbell STOH (25/35) (alternating every 5 reps) Score is Rounds and

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08/22/17

21

Aug

2017

WARM-UP 10 Banded Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 2 Taps 10 Air Squats 10 PVC Pass throughs 10 PVC Overhead Squats 10 BB Behind the neck Snatch Grip Presses 3 BB Power Snatch from Power Position 3 BB

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08/21/17

20

Aug

2017

WARM-UP 3 Rounds 10 Kips 10 Air Squats 50 Singles PISTOLS Skill Work WOD 5 Rounds for Time 10 Chest to Bar Pull-ups 10 Pistols (alternating) (total) 50 Double-Unders COOL DOWN 200m Run Wall Calf Stretch Foam Roll Calves 3-5 passes (per leg)

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08/19/17

18

Aug

2017

WARM-UP CFDFB Warm-Up BEACH WOD (Meet at Tower 4) 3 Rounds for Time Swim from Tower 4 to Tower 2 50 Air Squats Swim from Tower 2 to Tower 4 COOL DOWN Catch a Tan!!!

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08/18/17

17

Aug

2017

WARM-UP 10 Banded Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 2 Taps 10 BB Behind the neck Presses (Snatch Grip) 5 BB Power Snatch from Power 5 BB Power Snatch from Above the Knee 5 BB Power Snatch from Mid-shin

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08/17/17

16

Aug

2017

WARM-UP 3 Rounds 10 Cal Row 10 Box Step-ups 10 Push-ups WOD 25 Minute AMRAP Teams of 2 50 Cal Row 50 Box Jumps (20/24) 50 Ring Dips COOL DOWN 25 Cal Row Wall Calf Stretch (30 seconds) per leg Door Stretch (30 seconds) per arm 3×10 PVC Pass Throughs

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08/16/17

15

Aug

2017

WARM-UP 10 Banded Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Cirlces 10 2 Taps 10 Air Squats 10 PVC Pass Throughs 10 PVC Overhead Squats 10 Kips WOD Every 3 Minutes for 30 Minutes 10 Overhead Squats (65/95) 7 Chest to bar Pull-ups Score is Slowest

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08/15/17

14

Aug

2017

WARM-UP Down and Back Across the Gym Lunge and Rotate High Knee Over the Hurdle High Knee to Chest Toy Soldiers High Knees Butt Kicks Karaoke 10 Banded Good Mornings 10 BB Good Mornings 10 BB Deadlifts DEADLIFT 5×5 (building) WOD 12 Minute AMRAP 200m Run 10 Bar Facing Burpees

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08/14/17

13

Aug

2017

WARM-UP 3 Rounds 10 BB Strict Press 10 BB Hang Power Cleans 50 Singles PUSH PRESS 5×5 (building) WOD 5 Rounds for Time 5 Shoulder to Overhead (95/135, MRx 65/95, Rx+ 105/155) 10 Hang Power Cleans 50 Double-Unders (100 Singles) COOL DOWN 200m Run Wall Calf Stretch Foam Roll Calves

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08/12/17 POOL WOD

11

Aug

2017

WARM-UP CFDFB Warm-up WOD POOL WOD 5 Rounds for Time Swim 100m 30 Push-ups COOL DOWN Swim 50m 30 Second Door Stretch (per arm)

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