CrossFit Journal: The Performance-Based Lifestyle Resource

11/10/16

9

Nov

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Heels to Toes 10 Knee Circles 10 2 Taps 10 Push-ups 10 Kips 10 BB Strict Press 10 BB Power Clean 10 BB Jerks WOD 10 Rounds for Time 3 Clean and Jerks (125/185, MRx 105/155) 3 Muscle-ups

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11/09/16

8

Nov

2016

WARM-UP 3 Rounds 100m Run 5 PVC Power Snatches 5 Push-ups 5 Burpees WOD 30 Minute EMOM 1st Minute 100m Run 2nd Minute 10 Cal Row 3rd Minute 10 Power Snatch (65/95)

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11/08/16

7

Nov

2016

WARM-UP 200M Run WB OH Carry MB Chest Toss MB Soccer Toss MB Squat and Toss MB Side To Side 10 BB Deadlifts 10 BB Good Mornings DEADLIFT 5X5 @ 65-75% WOD 15 Minute AMRAP 5 Knees to Elbows 10 Burpees 15 Wall Balls (14/20)

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11/07/16

6

Nov

2016

WARM-UP 10 Arm Circle (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 Push-ups 10 Light KB Swings 10 BB OHS 5 Strict Pull-ups OVERHEAD SQUAT EMOM for 7 Minutes 5-10 Reps WOD 5 Rounds for Time 20 Kettlebell Swings (53/70) 10

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11/05/16

4

Nov

2016

WARM-UP CFDFB Warm-up WOD “Loredo” 6 Rounds for Time 24 Squats 24 Push-ups 24 Walking Lunges 400m Run

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11/04/16

3

Nov

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 Push-ups 10 Sit-ups 10 Kips Burgener Snatch (Hang Power) OVERHEAD SQUAT 3×8 (building) WOD 5 Rounds for Time 10 Hang Power Snatch (65/95) 10 Toes

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11/03/16

2

Nov

2016

WARM-UP 3 Rounds Run 200m 5 Burpees 5 Box Step ups (per leg, 10 total) WOD 25 Minute AMRAP One Partner rows for Cals While the other completes 10 Burpees 10 Box Jumps (alternate every time Partner B finishes burpees and box jumps)

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11/02/16

1

Nov

2016

WARM-UP 10 Arm Circle (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 Push-ups 30 Second Handstand Hold 5 Strict Pull-ups 10 Kips PULL-UPS EMOM for 10 Minutes 5-10 Pull-ups (score is smallest set) WOD 10 Minute AMRAP 5 FS (125/185, MRx

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11/01/16

31

Oct

2016

WARM-UP Down and Back Across the Gym High Knees Butt Kicks Karaoke Side Shuffle 10 Leg Swings (per leg) Calf Stretch 200m Run WOD 5 Rounds for Time 60 Double-Unders 50 Situps 400m Run

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10/31/16

30

Oct

2016

WARM-UP 3 Rounds 200m Run 10 BB/PVC OHS 10 Walk the Floors 10 BB/PVC Good Mornings WOD Teams of 2 42-30-18 Deadlift (105/155, MRx 95/135) Overhead Squat (75/115, MRx 65/95)

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