CrossFit Journal: The Performance-Based Lifestyle Resource

03/11/17

10

Mar

2017

WARM-UP CFDFB Warm-up WOD POOL WOD 20 Minute AMRAP 10 KB Swings (35/53) 50m Swim 20 KB Swings 100m Swim 30 KB Swings 150m Swim 40 KB Swings 200m Swim 50 KB Swings 250m Swim

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03/10/17

9

Mar

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 Air Squats 10 Kips 5 Kipping Pull-ups (10 Ring Rows) 50 Singles WOD CrossFit OPEN WOD 12.4 12 Minute AMRAP 150 Wall Balls (14/20) 90 Double-Unders 30 Muscle-ups

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03/09/17

8

Mar

2017

WARM-UP 3 Rounds 10 Box Step-ups 10 Push-ups 10 Situps WOD 3 Rounds 400m Run 30 Burpees 20 Box Jumps (20/24) 10 V-ups

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03/08/17

7

Mar

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 2 Taps 2 Rounds 3 BBPower Snatch 3 BB Hang Power Snatch 3 BB Overhead Squats 25 Singles 1 POWER SNATCH, 1 HANG POWER SNATCH, 1 OVERHEAD SQUAT EMOM for 8

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03/07/17

6

Mar

2017

WARM-UP 200m Run (Down and back across the gym) High Knees Butt Kicks Toy Soldiers Karaoke Calf Stretches 10 Kips 10 Air Squats 5 Kipping Pull-ups (10 Ring Rows) WOD 20 Minute AMRAP Teams of 2 200m Run 10 CTB Pull-ups 10 Goblet Squats (53/70) 1 complete round on, 1

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03/06/17

5

Mar

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 3 Rounds 200m Run 10 Banded Good Mornings/ BB Good Mornings 10 BB Hang Power Cleans 10 BB Strict Press WOD “DT” 5 Rounds for Time 12 Deadlifts (105/155 MRx, 75/115) 9 Hang

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03/04/17

3

Mar

2017

WARM-UP CFDFB Warm-up WOD (Optional 20lb Vest and teams of 2) 3 Rounds for Time 1k Run 50 Push-ups 100 Air Squats

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03/03/17

2

Mar

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Heels to Toes 10 2 Taps 10 PVC Pass Throughs 10 BB Strict Press 3 Power Snatch from Power Position 3 Power Snatch from Above the Knee 3 Power Snatch from Mid-Shin 5 Overhead Squats WOD “OPEN WOD

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03/02/17

1

Mar

2017

WARM-UP 200m Run High Knees down and Back Butt Kicks Down and Back 200m Run Karaoke Toy Soliders 200m Run 10 Light KB Swings WOD 20 Minute AMRAP (Teams of 2) 400m 40 Walking Lunges 40 KB Swings (35/53)

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03/01/17

28

Feb

2017

WARM-UP 400m Run 10 Arm Circles (each direction) 10 Toe Touches 10 2 Taps 10 Kips 10 Box Step-ups 10 Sit-ups WOD 18-15-12-9-6-3 Toes to Bar Box Jumps 20/24 EMOM 5 Burpees

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