CrossFit Journal: The Performance-Based Lifestyle Resource

05/25/16

24

May

2016

WARM-UP 200m Run 10 Arm Circles (each direction) 10 Toe Touches 10 2 Taps 10 Air Squats 10 Push-ups 200m Row BACK SQUAT 5-4-3-3-3 (building) WOD 20 minute AMRAP: Team of 2, 1 working at a time: 10 Push-ups 200m Row 30 DU *Score is total rounds completed.

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05/24/16

23

May

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 2 Tap 10 Knee Circles 10 Air Squats 10 BB Strict Press Burgener Clean CLEAN AND JERK 10 minute EMOM (3 TnG) WOD 3 minute AMRAP – Burpees 1 minute Rest 4 minute AMRAP – S2O (95/135) 1

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05/23/16

22

May

2016

WARM-UP 10 Arm Circles (each direction) 10 Heels to Toes 10 Toe Touches 10 2 Taps 10 Push-ups Butt Kicks High Knees 5 Strict Pull-ups MUSCLE UP Muscle-up Skill Work (10 minutes) WOD “Nicole” 20 Minute AMRAP 400m Run ME Unbroken Pull-ups

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05/21/16

20

May

2016

WARM-UP CrossFit Deerfield Beach Warm-up WOD BEACH WOD (Meet at Tower 4 South of the Pier)

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05/21/16

20

May

2016

WOD MEET AT TOWER 4 For Time: Teams of 2 Swim from Tower 4 to Tower 2 50 Water Burpees (knee deep water facing the water) 100 Squats (waist deep water) Run around Tower 2 back to the water 50 Water Burpees (knee deep water facing the water) 100 Squats

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05/20/16

19

May

2016

WARM-UP 10 Arm Circles (each direction) 10 Toe Touches 10 2 Taps 10 Heels to Toes 10 Light KBS 5 Strict Pull-ups 50 Single Unders WOD Team of 2: 1st Person – 400m Run 2nd Person – 100 DU 50 KBS (53/70) 30 Muscle-ups 10 Rope Climbs 100 DU

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05/19/16

18

May

2016

WARM-UP CFDFB Traditional Warm-up BENCH PRESS 10-8-6 WOD 3 Rounds for time: 600m Run 30 Push-ups 15 Front Squats (65/95)

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05/18/16

17

May

2016

WARM-UP 10 Arm Circles (each direction) Wrist Circles 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Air Squats 5 Strict Pull-ups Burgener Snatch HANG SNATCH + SNATCH Every 2 min. for 8 mins. WOD Max Rounds in 3 minutes of, for 20 minutes: 3 Power Snatch (65/95) 6

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05/17/16

16

May

2016

WARM-UP 200m Run 10 Arm Circles (each direction) 10 Toe Touches 10 2 Taps 10 Air Squats 5 Strict Pull-ups 200m Row BACK SQUAT 3×5 (65-75%) + 20 UB Air Squats WOD Team of 2, alternating (6 intervals per person): 250m Row 250m Row 250m Row 500m Row 500m Row

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05/16/16

15

May

2016

WARM-UP 10 Arm Circles (each direction) Wrist Circles 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Air Squats 10 Power Cleans 10 Thruster Burgener Clean (Power) CLEAN AND JERK 6 minute EMOM (5 UB – same weight) WOD Every 4 minutes for 20 minutes: 100m Sprint 10 Front

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