CrossFit Journal: The Performance-Based Lifestyle Resource

03/27/17

26

Mar

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 Kips 5 Kipping Pull-ups (10 Ring Rows) 2 Rounds 200m Run 10 Sit-ups 10 Ring Rows 10 Air Squats WOD For Time: 5 Toes to Bar 5 Chest to

Read more

03/25/17

24

Mar

2017

WARM-UP CFDFB WARM-UP WOD Teams of 2 3 Rounds for Time 400m Farmers Carry (53/70) 100 Wall Balls (14/20) 400m Run 100 Dubs

Read more

03/24/17

23

Mar

2017

WARM-UP CFDFB Warm-up 10 Kips Toes to Bar Progression 5 of each WOD “OPEN WOD 12.3″ 18 Minute AMRAP 15 Box Jumps (20/24) 12 Push Press (75/115, MRx 55/95) 9 Toes to Bar

Read more

03/23/17

22

Mar

2017

WARM-UP 3 Rounds 10 Cal Row 10 BB Hang Power Cleans 10 BB Strict Press WOD 20 Minute AMRAP Teams of 2 (one person rowing while the other performs the reps) Person A- Row for Cal Person B- 10 Hang Power Cleans (65/95) 15 Sit-ups 20 Push-ups Score is Calories

Read more

03/22/17

21

Mar

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 2 Taps 10 Kips 3 BB Power Snatch from Power Position 3 BB Power Snatch from Mid Thigh 3 BB Power Snatch from Above the Knee HANG POWER SNATCH 2 Hang

Read more

03/21/17

20

Mar

2017

WARM-UP Warm-up 3 Rounds 200m Run 10 Lunges 10 Push-ups WOD 5 Rounds for Time 400m Run 10 Front Rack Dumbbell Lunges (25/35 Rx+ 35/50) 10 Dumbbell Cleans

Read more

03/20/17

19

Mar

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 PVC Pass Throughs 10 Air Squats 10 Push-ups 10 Kips 30 Second Handstand Hold (Plank Hold) 3 Rounds 3 BB Deadlifts 3 BB Squat Cleans 3 Front Squats 30 Singles WOD 10

Read more

03/19/17

17

Mar

2017

WARM-UP CFDFB WARM-UP BEACH WOD BEACH WOD (Meet at Tower 4) For Time: Run from Tower 4 to Tower 3 and Back 50 Air Squats Run from Tower 4 to Tower 2 and Back 50 Burpees Run from Tower 4 to Tower 3 and Back 50 Sit-ups Run from Tower

Read more

03/17/17

16

Mar

2017

WARM-UP 3 Rounds 10 Banded Good Mornings 10 Step-ups 10 BB Deadlifts 10 Burpees DEADLIFT 3 TnG Deadlifts EMOM for 8 Minutes WOD 8 Minute AMRAP 10 Deadlifts (95/135) 15 Box Jumps (20/24) 15 Deadlifts (135/185) 15 Box Jumps (20/24) 20 Deadlifts (155/225) 15 Box Jumps (20/24) 25 Deadlifts (185/275)

Read more

03/16/17

15

Mar

2017

WARM-UP 200m Run (200m Row) High Knees Butt Kicks Karaoke Toy Soldiers Calf Stretches 200m Row (200m Run) 10 Push-ups 30 Second Ring Support WOD 20 Minute AMRAP Teams of 2 800m Run 20 Ring Dips 1000m Row 20 Push-ups

Read more
Page 1 of 12212345102030...Last »