CrossFit Journal: The Performance-Based Lifestyle Resource

01/10/17

9

Jan

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 2 Taps 10 Knee Circles 10 Heels to Toes 10 Lunges 10 Sit-ups 10 Kips 50 Singles Burgener Snatch (power) WOD EMOM for 30 Minutes 1- 30 Dubs 2- 10 Toes to Bar 3- 5 Power Snatch (95/135,

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01/09/17

8

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 10 Air Squats 5 Burpees 5 Strict Pull-ups 10 BB Thrusters WOD 15 Minute AMRAP 3-6-9-12-15-18-21… Thrusters (65/95) Burpee Pull-ups

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01/07/17

6

Jan

2017

WARM-UP CFDFB Warm-up WOD Teams of 2 2K Row 200 Push-ups 1K Row 200 KB Swings (35/53) 2K Row (reps divided however)

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01/06/17

5

Jan

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Heels to Toes 10 2 Taps 10 Push-ups 5 Strict Pull-ups (10 Ring Rows) 10 Kips 5 Kipping Pull-ups (10 Ring Rows) WOD 20 Minute AMRAP 200m Run Max Effort (unbroken) Chest To Bar Pull-ups Score is the

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01/05/17

4

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 Burpees 5 Front Squats Burgener Clean (full squat) WOD For Time: 5 Squat Cleans (95/135, MRx 65/95) 5 Bar Facing Burpees 10 Squat Cleans 10

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01/04/17

3

Jan

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Air Squats 10 Sit-ups 5 V-ups 10 Kips 10 Banded Good Mornings 10 BB Deadlifts Burgener Snatch (power) WOD 12 Minute AMRAP 15 Toes to Bar 10 Deadlifts (75/115) 5 Power Snatches

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01/03/17

2

Jan

2017

WARM-UP 200m Run CrossFit Basketball WOD Teams of 2 10 Rounds for Time 15 Cal Row 10 Burpees (one works an entire round, one rest an entire round)

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01/02/17

1

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 10 Air Squats 10 Box Step Ups 50 Single Unders WOD 20 Minute AMRAP 60 Double Unders 30 Wall Balls (14/20) 15 Box Jumps (14/20)

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12/31/16

30

Dec

2016

WARM-UP CFDFB Warm-up WOD “ RJ” 5 Rounds for Time 800m Run 5 Rope Climbs 50 Push-ups (may be done as a team or individual, teams must run together) Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive

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12/30/16

29

Dec

2016

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 PVC Overhead Squats 10 BB Overhead Squats 10 Kips 5 Kipping Pull-ups (10 Ring Rows) WOD 7 Rounds For Time 7 Overhead Squats (65/95) 7

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