CrossFit Journal: The Performance-Based Lifestyle Resource

01/21/17

20

Jan

2017

WARM-UP CFDFB Warm-up BEACH WOD 25 Minute AMRAP 100m Run 100m Swim 100m Run

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01/20/17

19

Jan

2017

WARM-UP 400m Run 10 Arm Circles (each direction) Wrist Warm-up 3 Rounds 10 BB Front Squats 10 BB Thrusters 10 Box Step Ups (5 per leg) WOD 7 Rounds For Time 7 Power Cleans (65/95) 7 Thrusters 7 Box Jumps (24/30)

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01/19/17

18

Jan

2017

WARM-UP 3 Rounds 200m Run 10 Ring Rows 10 Good Mornings 10 BB Hang Power Cleans WOD Teams of 2 25 Minute AMRAP 15 Cal Row 10 Deadlifts (105/155, MRx 95/135) 5 Hang Power Cleans (1 works an entire round, 1 rests)

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01/18/17

17

Jan

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Kips 15 Sit-ups 50 Single Unders Burgener Snatch (Power) WOD 15 Minutes AMRAP 10 Power Snatch (75/115, MRx 65/95) 10 Toes to Bar 100 Dubs

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01/17/17

16

Jan

2017

WARM-UP 400m Run with a medball (teams of 2) (Down and back across the gym) High Knees Butt Kicks Toy Soldiers Karaoke Calf Stretches Medball Clean Breakdown WOD 3 Rounds For Time 800m Run 20 Medicine Ball Cleans (14/20) 10 Box Jumps (20/24)

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01/16/17

15

Jan

2017

WARM-UP 10 PVC Pass Throughs 10 Knee Circles 3 Rounds 200m Run 10 PVC Overhead Squats 5 Burpees WOD 21-18-15-12-9-6-3 Overhead Squats (65/95) Bar Facing Burpees

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01/14/17

13

Jan

2017

WARM-UP CFDFB Warm-up WOD 30 Minute EMOM 1- 25m Swim 2- 10 Pool Muscle Ups 3- 15 Push-ups

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01/13/17

12

Jan

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Heels to Toes 10 Knee Circles 10 2 Taps 10 Air Squats 5 Strict Pull-ups (10 Ring Rows) 10 Kips 5 Kipping Pull-ups (10 Ring Rows) 30 Second Handstand Hold WOD 25 Minute AMRAP 10 Handstand Push-ups 20

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01/12/17

11

Jan

2017

WARM-UP Thunderstruck Burpees 10 Empty BB Power Cleans 10 Sit-ups WOD Teams of 2 25 Minute AMRAP 40 Cal Row 20 V-ups 10 PC (95/135, MRx 65/95) 1 Working at a time (divided however)

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01/11/17

10

Jan

2017

WARM-UP 200m Run 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Box Step Ups 10 Banded Good Mornings 10 BB Deadlifts 200m Run WOD 5 Rounds for Time 400m Run 15 Deadlifts (125/185, MRx 105/155) 15 Box Jumps (20/24)

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