CrossFit Journal: The Performance-Based Lifestyle Resource

06/14/17

13

Jun

2017

WARM-UP 2 Rounds 10 Cal Row 10 Box Step-ups 10 BB Hang Power Clean 10 Sit-ups 10 BB Push Press WOD EMOM 25 Minutes 1- 10 Cal Row 2- 10 Box Jumps (20/24, Rx+ 24/30) 3- 10 Hang Power Clean (65/95, MRx 55/75 Rx+ 95/135) 4- 10 Toes to Bar

Read more

06/13/17

12

Jun

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 2 Taps 10 Push-ups 10 Banded Good Mornings 10 BB Good Mornings 10 BB Deadlifts 50 Singles WOD 10 Minute AMRAP 25 Deadlifts (155/225, MRx 125/185) 50 Double-Unders (100 Singles) Rest 5 Minutes 10 Minute AMRAP 10 Deadlifts

Read more

06/12/17

11

Jun

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 BB Thrusters 10 Kips 5 Kipping Pull-ups (10 Ring Rows) MUSCLE-UPS 5-8 Minutes of Practice (Bar or Rings) WOD 14 Minute AMRAP 3 Bar Muscle-ups 6 Bar Facing Burpees

Read more

06/10/17

9

Jun

2017

WARM-UP CFDFB Warm-Up WOD “Fight Gone Bad” 3 Rounds of Wall Balls (14/20) Sumo Deadlift High Pull (55/75) Box Jumps 20″ Push Press (55/75) Row for Calories Rest 1 Minute Score is Total Reps COOL DOWN 500m Row at a talking pace Couch Stretch 30 seconds (per leg) 3×10 Banded

Read more

06/09/17

8

Jun

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 BB Strict Press 10 BB Front Squats 10 BB Thrusters PUSH PRESS 3×8 (building) WOD “Jackie” 1000m Row 50 Thrusters (35/45) 30 Pull-ups COOL DOWN 200m Row 10 Banded

Read more

06/08/17

7

Jun

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 PVC Pass Throughs 10 PVC Overhead Squats 10 Burpees OVERHEAD SQUAT 3×8 (building) WOD 12 Minute AMRAP 3,6,9,12,15,18… Power Snatch (65/95) Bar Facing Burpee COOL DOWN 200m Run 3×10 Banded Pass Throughs 10 Banded Arm

Read more

06/07/17

6

Jun

2017

WARM-UP 3 Rounds Row 250m 10 Push-ups 10 Air Squats WOD 10 x 250m Row Rest 2 minutes Record each Effort, Slowest Row is your Score COOL DOWN Wall Calf Stretch 10 Leg Swings (per leg) Foam Roll Calves 3-5 passes (per leg

Read more

06/06/17

5

Jun

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 2 Taps 10 Push-ups 10 V-ups 10 Banded Good Mornings 10 BB Good Mornings 10 BB Deadlifts WOD 21-15-9 Deadlift (155/225, MRx 125/185) Ring Dip Toes to Bar COOL DOWN 3×10 Banded Good Mornings Door Stretch 30 Seconds

Read more

06/05/17

4

Jun

2017

WARM-UP 2 Rounds 200m Run 10 Air Squats 50 Singles SKILL WORK 5-8 Minutes of Double-Unders WOD Teams of 2 50 Cal Row 75 Wall Balls (14/20) 100 Double-Unders 800m Run 100 Double-Unders 75 Wall Balls 50 Cal Row COOL DOWN 200m Run Foam Roll Quads 3-5 Passes (per leg)

Read more

06/03/17

2

Jun

2017

WARM-UP CFDFB Warm-up WOD Teams of 2 Partner A- 250m Row Partner B- 10 Kettlebell Swing (35/53) 10 1 Arm Front Rack Kettlebell Lunges Alternate when both partners finish their work. COOL DOWN 500m Row Foam Roll Quads 3-5 Passes (per leg) Foam Roll Lower Back 3-5 Passes

Read more
Page 2 of 13012345102030...Last »