CrossFit Journal: The Performance-Based Lifestyle Resource

02/04/17

3

Feb

2017

WARM-UP 400m Run 10 Medball Chest Toss 10 Medball Soccer Toss 10 Medball Thruster Toss 5 Strict Pull-ups (10 Ring Rows) 10 Kips 5 Kipping Pull-ups (10 Ring Rows) WOD 4 Rounds For Time (teams of 2) 400m Medball Run 40 Wall Balls 40 Pull-ups 40 Calorie Row

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02/03/17

2

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 5 Burpees 50 Singles Burgener Snatch (power) POWER SNATCH EMOM for 8 Minutes 2 TnG Power Snatches (building) WOD 5 Rounds For Time 10 Burpees 15 Power Snatch (55/75)

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02/02/17

1

Feb

2017

WARM-UP 3 Rounds 10 Kips 10 Hollow Rocks (10 Hollow Holds) 10 Supermans 200m Run WOD 15 Minute AMRAP 5 Chest to Bar Pull-ups 10 V-ups 15 Air Squats

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02/01/17

31

Jan

2017

WARM-UP 3 Rounds 10 Cal Row 10 BB Good Mornings 30 Second Handstand Hold (30 Second Plank) 10 Air Squats 10 BB Deadlifts WOD Teams of 2 26 Minute AMRAP 55 Deadlifts (155/225, MRx 125/185) 55 Wall Balls (14/20) 55 Calorie Row 55 Handstand Push-ups

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01/31/17

30

Jan

2017

WARM-UP 200m Run (Down and back across the gym) High Knees Butt Kicks Toy Soldiers Karaoke Calf Stretches 200m Run 5 Power Cleans from the Power Position 5 Power Cleans from Above the Knee 5 Power Cleans from Mid-Shin WOD 20 Minute AMRAP 400m Run 15 Power Cleans (95/135, MRx

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01/30/17

29

Jan

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 3 Rounds 200m Run 10 Ring Rows 10 BB/PVC OHS 10 BB Thrusters THRUSTER EMOM for 10 Minutes 2 Thrusters (building) WOD 3 Rounds for Time 9 Overhead Squats (65/95, MRx 55/75) 12 Chest to Bar

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01/27/17

26

Jan

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 2 Taps 3 Rounds 10 Air Squats 10 Kips 50 Singles WOD “OPEN WOD 15.3″ 14 Minute AMRAP 7 Muscle Ups 50 Wall Balls (14/20) 100 Dubs

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01/26/17

25

Jan

2017

WARM-UP 3 Rounds 200m Run 10 Kips 10 BB Good Mornings 10 Box Step-ups WOD 4 Rounds For Time 10 Toes to Bar 10 Deadlifts (155/225, MRx 125/185) 10 Box Jumps (20/24)

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01/25/17

24

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) SNATCH 2 Snatches Every 2 Minutes for 10 Minutes (building) WOD For Time: 10 Bar Facing Burpees 12 Snatches (95/135, MRx 65/95) 10

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01/24/17

23

Jan

2017

WARM-UP (Down and back across the gym) High Knees Butt Kicks Toy Soldiers Karaoke Calf Stretches Burgener Clean (done as a class together with BB) 2 Rounds 3 Hang Power Cleans 3 Front Squats 3 Power Cleans 3 Cleans WOD Teams of 2 For Time: 800m Run 80 Hang Power

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