CrossFit Journal: The Performance-Based Lifestyle Resource

04/17/17

16

Apr

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 2 Taps High Knees Down and Back Butt Kicks Down and Back 10 Leg Swings (holding the rig) 10 Kips 5 Kipping Pull-ups (10 Ring Rows) Single Arm KB Demo WOD 15 Minute AMRAP 12 Single Arm KB

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04/15/17

14

Apr

2017

WARM-UP CFDFB Warm-up WOD Tabata Row for Cal Rest 1 Minute Tabata Air Squat Rest 1 Minute Tabata Pull-ups Rest 1 Minute Tabata Push-ups Rest 1 Minute Tabata Sit-ups Rest 1 Minute 1 Mile Run

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04/14/17

13

Apr

2017

WARM-UP 3 Rounds Row 200m (Run 200m) 10 Push-ups 10 BB Strict Press WOD 20 Minute AMRAP (Teams of 2) 250m Row 25 Push Press (55/75) Score is Rounds and Reps 1 works 1 full round, 1 rests 1 full round. Row counts as 1 rep

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04/13/17

12

Apr

2017

WARM-UP 200m Run 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 Heels to Toes 10 2 Taps 10 Air Squats 5 BB Cleans 5 BB Hang Cleans (above the knee) 5 BB Front Squats WOD 5 Rounds for Time 400m run 5 Cleans (95/135,

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04/12/17

11

Apr

2017

WARM-UP 3 Rounds 10 Burpees 10 Box Step-ups 10 Ring Rows 50 Singles STRICT PULL-UPS 3×8 (building) WOD 3 Rounds For Time 21 Pull-ups 15 Burpee Box Jumps (20/24) 90 Double-Unders

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04/11/17

10

Apr

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Heels to Toes 10 2 Taps 3 Rounds 10 BB Strict Press 10 BB Power Cleans 10 Push-ups BENCH PRESS 3×8 (building) WOD Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 Power

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04/10/17

9

Apr

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 3 Rounds 200m Row (200m Run) 10 BB Thrusters FRONT SQUAT 3×8 (building) WOD 15 Minute AMRAP (Teams of 2) Partner A- Row 500m Partner B-

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04/08/17

7

Apr

2017

WARM-UP CFDFB WARM-UP POOL WOD POOL WOD For Time: Swim 25m 10 Pool Muscle-ups 10 Jumping Squats Swim 50m 8 Pool Muscle-ups 8 Jumping Squats Swim 75m 6 Pool Muscle-ups 6 Jumping Squats Swim 100m 4 Pool Muscle-ups 4 Jumping Squats Swim 75m 6 Pool Muscle-ups 6 Jumping Squats Swim

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04/07/17

6

Apr

2017

WARM-UP 3 Rounds 200m Run 10 Kips (10 Ring Rows) 10 BB Strict Press 10 Air Squats WOD Every 5 Minutes for 30 Minutes 400m Run 5 Pull-ups 10 Push-ups 15 Air Squats Score is the Slowest Round

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04/06/17

5

Apr

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 10 Sit-ups 5 BB Hang Power Cleans from Power Position 5 BB Hang Power Cleans from Mid Thigh 5 BB Hang Power Cleans

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