CrossFit Journal: The Performance-Based Lifestyle Resource

06/27/16

26

Jun

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Air Squats 10 Push-ups 10 BB Deadlifts DEADLIFT 10-8-6-4-4-4 WOD 12 minute AMRAP: 3-6-9-12… Clean & Jerk (95/135) Toes-to-bar

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06/25/16

24

Jun

2016

WARM-UP CFDFB Traditional Warm-up WOD TEAMS OF 2 Special 4 Year Anniversary WOD For time: 6 Cleans (65/95) 5 Shoulder-to-Overhead 2012M Row 6 Cleans (95/135) 5 Shoulder-to-Overhead 2016M Row 6 Cleans (105/155) 5 Shoulder-to-Overhead 2012M Run 6 Cleans (125/185) 5 Shoulder-to-Overhead 2012M Run

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06/24/16

23

Jun

2016

WARM-UP 10 Arm Circles (each direction) 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Heels-to-toes 10 Air Squats 10 Push-ups 10 Sit-ups 10 BB Deadlifts DEADLIFT 3 TNG EMOM for 8 Minutes WOD “Diane” 21-15-9 Deadlifts (155/225) Pull-ups

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06/23/16

22

Jun

2016

WARM-UP 10 Arm Circles (each direction) 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Air Squats 10 Burpees 10 BB Strict Press 10 BB BTN Snatch Grip Press Burgener Snatch SNATCH 2 EMOM for 11 Minutes WOD For time: 21-15-9-6-3 Power Snatch (65/95) Bar Facing Burpees

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06/22/16

21

Jun

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Heels-to-toes 10 Air Squats 10 Pushups 10 Light Kettle Bell Swings 15 Cal Row 10 MINUTE EMOM TEAMS OF 2 ODD: 3 Wall Walks EVEN: 10 KBS (53/70) (alternate exercises) WOD TEAMS

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06/21/16

20

Jun

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Air Squats 10 Alternating Lunges 10 BB Strict Press 200m Run PUSH PRESS 5×5 (65-75%) WOD 5 Rounds for time: 30 Lunges 200m Run 10 DB Strict Press (25/35)

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06/20/16

19

Jun

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Air Squats 10 Push-ups 10 BB Strict Press Burgener Clean (Power) WOD “Hollyman” 5 Wall Balls (14/20) 3 HSPU 1 Power Clean (155/225)

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06/18/16

17

Jun

2016

BEACH WOD 5 Rounds for time: (Starting at Tower 4) Burpee Hop (to tower 3) Swim back (to tower 4)

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06/17/16

16

Jun

2016

WARM-UP 10 Arm Circles (each direction) 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Heels-to-toes 10 Air Squats 5 Strict Pull-ups Burgener Clean (Power) 5 BB Push Jerks POWER CLEAN 3×8 TNG every 2 minutes WOD For time: 5-10-20-10-5 Clean and Jerk (95/135) Burpee Pull-ups

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06/16/16

15

Jun

2016

WARM-UP 10 Arm Circles (each direction) 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Heels-to-toes 10 Air Squats 10 BB Deadlifts 10 Light Kettle Bell Swings 200m Run WOD 3 Rounds for time: 20 Deadlifts (155/225) 20 Kettle Bells Swings 600m Run

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