CrossFit Journal: The Performance-Based Lifestyle Resource

02/21/17

20

Feb

2017

WARM-UP 3 Rounds 10 Ring Rows 10 Banded Good Mornings 10 Burpees WOD For Time: Teams of 2 42-36-30-24-18-12 Deadlifts (155/225, MRx 125/185) Calorie Row Plank Hold Deadlifts/Cal Row can only be completed while one partner is holding a plank hold

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02/20/17

19

Feb

2017

WARM-UP 10 Arm Circles Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 PVC Pass Throughs 10 BB Strict Press 2 Rounds 200m Run 10 PVC/BB Overhead Squats BACK SQUAT 5, 4, 3, 3 WOD “Nancy” 5 Rounds for Time 400m Run 15 Overhead Squats (65/95)

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02/18/17

17

Feb

2017

WARM-UP CFDFB Warm-up WITHROW WOD “The Coal Miner’s Daughter” Individually or as a Team of 2: 5 Rounds for Time: 29 Push-Ups 29 Box Jumps (20/24) 29 Ground-to-Overhead 29 Pull-Ups 400m Run (5th run will be 413m)

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02/17/17

16

Feb

2017

WARM-UP 2 Rounds 10 Cal Row 10 Sit-ups 10 Air Squats 10 BB Power Cleans 10 Kips 5 Kipping Pull-ups (10 Ring Rows) WOD “OPEN WOD 14.4″ 14 Minute AMRAP 60 Calorie Row 50 Toes to Bar 40 Wall Balls (14/20) 30 Power Cleans (95/135) 20 Muscle-ups

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02/16/17

15

Feb

2017

WARM-UP Warmup: 10 Arm Circles Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Air Squats 3 Rounds 5 BB Front Squats 5 Burpees 5 BB Hang Cleans 5 Burpees WOD For Time: 15-12-9-6-3 Hang Cleans (105/155, MRx 95/135) Bar Facing Burpees Score is Calories Rowed.

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02/15/17

14

Feb

2017

WARM-UP 3 Rounds 200m Run or 15 Cal Row 25 Singles 10 Push-ups WOD 25 Minute AMRAP (Teams of 2) Partner A- Max Cal Row Partner B- 50 Dubs 25 Sit-ups Score is Calories Rowed.

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02/14/17

13

Feb

2017

WARM-UP 200m Run (Down and Back) High Knees Butt Kicks Karaoke Toy Soldiers Calf Stretches 10 Knee Circles 2 Rounds 10 Air Squats 10 Kips 5 Kipping Pull-ups (10 Ring Rows) WOD For Time: 21-15-9 Dumbbell Thrusters (25/35) Pull-ups Run 1 Mile

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02/13/17

12

Feb

2017

WARM-UP 200m Run 10 Arm Circles Wrist Warm-up 10 Toe Touches 10 2 Taps 10 BB Strict Press 5 BB Hang Muscle Snatch 5 BB Hang Power Snatch 2 Rounds 10 BB Good Mornings 10 Box Step-ups DEADLIFT 3 TnG EMOM for 8 Minutes WOD 12 Minute AMRAP 5 Hang

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02/10/17

9

Feb

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 Push-ups (As a Group) 3 Power Snatch from Power Position 3 Power Snatch from Above the Knee 3 Power Snatch from Mid-shin WOD Proceed through the sequence below

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02/09/17

8

Feb

2017

WARM-UP 10 Toe Touches 10 2 Taps 5 Super Lunge Stretch (per leg) 3 Rounds 10 Cal Row 10 Banded Good Mornings 10 Box Step-ups WOD Five 3-Minute Rounds: 15 Deadlifts (125/185, MRx 105/155) 10 Box Jumps (20/24) Max Cal Row Rest 3 minutes between rounds. Score is total calories.

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