CrossFit Journal: The Performance-Based Lifestyle Resource

07/15/16

14

Jul

2016

WARM-UP 200m Run 10 Arm Circles (each direction) 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Heels-to-toes 10 Air Squats 10 Empty BB Hang Power Cleans 10 BB Strict Press 10 Light KB Swings HANG POWER CLEANS 10 Unbroken every 2 minutes for 6 minutes WOD 10 Rounds

Read more

07/14/16

13

Jul

2016

WARM-UP 10 Arm Circles (each direction) 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Good Mornings 10 Step-ups 10 Push-ups 5 Strict Ring Dips (or 30 Second Ring Support) 10 Empty BB Deadlifts Burgener Power Clean DEADLIFT 7 DL (185/275) + 5 Box Jumps Every 2 minutes for

Read more

07/13/16

12

Jul

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Heels-to-toes 10 Push-ups 30 Second Handstand Hold WOD 20 minute AMRAP, alternating: 1st person – 500m Row 2nd person – AMRAP: 1 Wall Walk, 3 Strict Pull-ups, 5 V-ups, 7 Deck Squats

Read more

07/12/16

11

Jul

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Air Squats 10 BB Strict Press 50 Singles 200m Run Burgener Snatch WOD For time: 100 Double Under (Buy-in) 21-15-9 Snatch (85/135, MRx 65/95) Burpee-over-bar 100 Double Under (Cash-out)

Read more

07/11/16

10

Jul

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Hanging Kips 10 Air Squats 10 Push-ups 10 BB Strict Press Burgener Clean (Power) PUSH PRESS Find your 1 Rep Max WOD For time: 50 Wall Balls 3 Muscle-ups (6 CTB/6 Pull-ups)

Read more

07/09/16

8

Jul

2016

WARM-UP CFDFB Warm-up POOL WOD For Time: 30 Burpee Buy-in Swim 100m Backwards Swim 200m Forwards Swim 100m Backwards Swim 200m Forwards 30 Burpee Cash-out

Read more

07/08/16

7

Jul

2016

WARM-UP 10 Arm Circles (each direction) 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Heels-to-toes 10 Air Squats 10 Push-ups 10 Sit-ups 10 Pull-ups 10 BB Strict Press PUSH PRESS 4×2 (85-95%) WOD “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats

Read more

07/07/16

6

Jul

2016

WARM-UP 10 Arm Circles (each direction) 10 Knee Circles 10 Toe Touches 10 2 Taps 3 Rounds: 10 cal Row 10 Push-ups 10 Air Squats Burgener Snatch SNATCH 3 TnG every 2 minutes for 10 minutes WOD Team of 2, for time: 350 cal Row  

Read more

07/06/16

5

Jul

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Heels-to-toes 10 Air Squats 10 Pushups 30 Second Handstand Hold Burgener Clean WOD For time: 15 Cleans (95/135, MRx 65/95) 3 HSPU 12 Cleans 6 HSPU 9 Cleans 9 HSPU 6 Cleans

Read more

07/05/16

4

Jul

2016

WARM-UP 200m Run 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 50 Singles 10 BB Deadlifts 10 BB Strict Press 10 BB BTN Snatch Grip Press Burgener Snatch DEADLIFT 5 reps every minute for 8 minutes WOD 3 Rounds for time: 800m

Read more