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CrossFit Journal: The Performance-Based Lifestyle Resource

 

Thursday
Oct302014

Friday 10/31/2014

Happy Halloween!

Warmup
Row, Run or Ride 2 min
3x10 KB Swings
3x10 Pushups
3x4 Turkish Getups

Strength
5x 1 Squat Snatch + 3 OHS

WOD
5 Rounds
10 DB Snatch (55/35) *Alt arms
10 Pullups

Rest 5 min

5 Rounds
10 DB Snatch (55/35)
10 Box Jumps (24/20)

REC
3x6 KB Windmills
Alt with
3x12 Russian Twists

Wednesday
Oct292014

Thursday 10/30/2014

Warmup
2 min of Double Unders
3x15 Air Squats
3x6-10 Strict Ring Dips
3x10 KB V-ups

Strength
10 Rounds
On every 90 secs:
12 Ring Rows

WOD
10 Rounds
On every 2 min:
16 Front Rack Lunges

REC
3 Rounds
10 Weighted GHD Back Ext
Rest 1 min between rounds

Tuesday
Oct282014

Wednesday 10/29/2014

Warmup
Row, Run or Ride 2 min
3x10 Knee Jumps
3x6-10 HSPU
3x:45 sec Plank 

Strength
5 min EMOM
8 Top Down Deadlifts 

WOD - Halloween
31 min AMRAP
10 Renegade Rows (1.5/1)
31 KB Swings
14 KB V-ups
1 Lap Farmers Carry - 2 Bells
31 Cal Row 

REC
10 min Handstand Walk Practice 

Monday
Oct272014

Tuesday 10/28/2014

Halloween WOD on Wed! Come dressed up!

Warmup
Row, Run or Ride 2 min
3x10 Wall Balls
3x10 Tempo Back Extensions
3x10 Ring Rows

Strength
3x 5 Strict Press + 5 Push Press + 5 Jerk

WOD
4 Rounds
Run 2 Laps
20 Back Squats (135/95) *From Floor

REC
50 Windshield Wipers

Sunday
Oct262014

Monday 10/27/2014

We'll be having our Halloween WOD on Wednesday!  Come dressed up!

Warmup
2 min Double Unders
3x10 Pistols
3x6-10 Toes to Bar
3x:27 sec Lsit

Strength
5x3 1 1/4 Front Squat

WOD
21-15-9
Assault Bike Calories
Pullups
HSPU

REC
Instruction on Depth Jumps
3x8-10 Depth Jumps
*Should only be done if you have at least a BW back squat
**Scale with high box jumps

Saturday
Oct252014

Sunday 10/26/2014

Recovery Day

Friday
Oct242014

Saturday 10/25/2014

Warmup
Row, Run or Ride 2 min
3x10 KB Swings
3x10 Kipping Pullups
3x10 KB V-ups

Strength
10x L-Sit Rope Climbs

WOD
5 mile Assault Bike Ride
Then spend 5 min establishishing a 2RM touch and go snatch