April 2017

Team WOD

CrossFit ABF – CrossFit Personal Training Metcon Metcon (Time) 50 Tire Flips Then 100 T2B or K2E or Knee Raises (non working partner hold DB off the ground) Run 600m 150 DB Thrusters (non working partner holds plank) 100 DL 135/95lbs (non working partner holds DB off the ground) Run 400m 150 WBS 20/14lbs (non …

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MF 1177

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Steady Rounds: 15 Box Jump Overs 24/20″ 15 Pull Ups Weightlifting Power Clean (High Catch – 6×2 – Start around 70%) Metcon Metcon (Time) 4 Rounds: 75 Double Unders 15 Push Jerk 115/75lbs Rx+ 135/95lbs Scale 150 Single Unders 65/45lbs

MF 1176

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Move Steady Through Run 400m 30 Light RDLs Run 400m Strength Back Squat (4×4 @70-80%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 Minutes Run 200m 15 Deadlifts 155/105lbs 10 Bar Facing Burpees Rx+ 185/135lbs Scale 40% of 1RM DL100m = 1 rep

MF 1175

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds :20 on :30 off nose and toes hold Then 10 Empty Bar OHS Strength Squat Snatch (5×3 – 60-90% – Perfect reps only) Metcon Metcon (Time) 3 Rounds: 30 Wallballs 20/14lbs 30 Sit Ups or GHD Rest 2:00

MF 1174

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds :30 Handstand Hold Row 200m 10 Kipping Ring Dips (Scale w/ Banded or Box) Strength Push Jerk (5×3 – 60-90% – Perfect reps only) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 Minutes: 12 Power Snatch 75/55lbs 4 C2B Pull Ups Rx+ …

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MF 1171

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Move Steady Through Run 400m 40 Empty Bar Overhead Squats Run 400m Strength Back Squat (3×5 @ 70-80%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 Minutes 5 Squat Snatch 115/75lbs 6 T2B Rx+ 135/95 Scale 65/45 squat or power snatch 6 K2E or …

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MF 1170

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 30 Air Squats 30 Banded Good Mornings 30 Push Ups Weightlifting Squat Clean (5×3 @ 60% – 90% ) DO NOT increase weight unless they’re perfect Metcon Metcon (Time) 3 Rounds: 30 Alternating Pistols 30 Push Ups Rest :60 Scale Assisted Pistols or Air Squats …

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MF 1160

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Steady Rounds Run 200m 10 Squat Clean Thrusters 95/65lbs 10 Box Jumps 24/20″ Strength Metcon (Time) 15 Reps for time @ 75% of 1RM (post weight to comments) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 Minutes 5 Strict Handstand Push-ups 10 Box …

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MF 1159

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 25 Burpees 50 Push Ups 25 Strict Pull-Ups Strength Bench Press (20 Minutes to find 5RM) Metcon Metcon (Time) 800m Run 50 WBS 20/14lbs 200 DU Rx+ 20 Bar MU Scale 20 Ring Rows 14/10/8lbs 400 Single Unders

MF 1158

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 10 Overhead Squats w/ Empty Bar 15 Kettlebell Swings Weightlifting Squat Snatch (3 EOMOTM – start around 70%. Add 10/5lbs per round) Highest weight is score. Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsScale 50% of 1RM DL Box …

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Amy Bell has always been into sports and fitness all her life, starting soccer at a very young age, playing competitively through high school. Once she started college, being an athlete and staying fit wasn’t really important to her at the time but quickly realized she needed to do something to get her fitness back in check. Her sister participated in CrossFit for over a year before she finally talked Amy into trying it. Once Amy did, she was hooked. She started CrossFit in Georgia as she finished her bachelor’s degree and then moved to Florida. Shortly after her move to Clearwater, planning on testing different gyms in the area, she bought a Groupon for ABF as her first one and stayed, never trying anywhere else.

Amy enjoys the community, the programming and the overall atmosphere of ABF. She been with ABF for four years now, making huge improvements to her fitness and dialing in on her nutrition. CrossFit has become a passion and a lifestyle for Amy. Working in the medical field, she realized how important fitness and nutrition are and if more people could make this kind of lifestyle change, even just a small change, there could be less people with illnesses and more living healthier lives. CrossFit has also given Amy the competitiveness she’s always loved playing sports, competing against other athletes at ABF as well as competing in local competitions and the CrossFit Open.

She has been a large part of how we’ve kept the gym clean the last three years. She has been planning to coach for some time now and finally completed her CrossFit Trainer O-L1 course in September 2021 to become an official coach at ABF. She is excited to be able to share her passion with others, to encourage and help fellow athletes reach their fitness goals.


CrossFit Level 1 Certification



Brandi fell in love with all things barbell after watching the CrossFit games in 2012. She hadn’t been into sports or fitness in her younger years, but had been looking for ways to improve her strength and conditioning between a desk job and being a mom. After failing to make much headway in a standard globo-gym, she bought a Groupon for a local CrossFit box and immediately realized there was no turning back. The supportive community and infinite scalability of CrossFit has kept her engaged and coming back for more. Years later, Brandi continues to grow into a well-rounded athlete.

Her passion and dedication has lead fellow athletes to look to her for guidance on their lifts, so when Brandi was offered the chance to coach she jumped at it. Brandi earned her ABF L1.5 in 2020 and runs our foundations program. If you’re new to CrossFit, she will likely be your first coach.


CrossFit Level 1 Certification



Fitness has always been a piece of her life, but things didn’t change until she found a Groupon for CrossFit ABF. Andrea gave ABF a chance after years of attending a regular gym that left her wanting more out of fitness. This was the best choice she made as it combines her love of being social with new and old friends and a newfound love of lifting weights and pushing herself to the limits. CrossFit ABF has shown her what a FitFam really means as she looks forward to working out with them every week.

Andrea is an inspiring mother to her daughter Layla and her giant fur babies, Storm and Thunder. You can catch Andrea killing a workout, rollerblading down the causeway, or enjoying a night out line dancing (yes, she loves her country music!). She enjoys the adventures of life and encourages others to strive towards their goals. Andrea continues to take her skills to the next level and wants to be there to help you do the same.


CrossFit Level 1 Certification



Amber Krumn, lovingly referred to as “Krumncake,” joined CrossFit ABF (and the overall discipline of CrossFit) in 2017 after she grew tired and bored of the “typical” gym atmosphere. Different from anything she’d done before, she grew to enjoy CrossFit due to its varied workout types. Every day’s workout finally became exciting! An avid runner, Krumncake also fell in love with the sporting aspect of CrossFit. Recently, she’s become more interested in the nutritional aspects of functional fitness and you’ll often find her trying to improve the sport’s various skills, which, in turn, make the sport all the more challenging.



CrossFit Level 1 Trainer



Ryan McElhaney is a CrossFit Level II Trainer, USAW Level II Coach, CrossFit Gymnastics, and CrossFit Movement and Mobility Certified. He has been an athlete for as long as he can remember. His father built box jumps and agility courses in the backyard rather, than sending him to summer camps. He’s participated in soccer, track & field, cycling, golf, basketball, paddle boarding, 5Ks, 10Ks, half marathons, and extreme napping.

In February of 2012, he realized that he needed more than what the standard Globo-Gym could offer, so he finally took the advice of a good friend and gave CrossFit a try. He was hooked somewhere between 3-2-1 Go! and the gut-wrenching feeling of never having conquered a workout like this before. Continuously-varied challenging workouts, strong community support, constant improvement, and a proper diet are what fueled his passion to coach and inspire others to share in his success. Two years later he completed the CrossFit Level I Trainer course followed by CrossFit Movement & Mobility.

“I love to coach, it’s the highlight of my day when one of my athletes becomes proficient in a lift or movement and I’m extremely passionate about helping others improve their fitness. I’m also a big fan of any career that promotes flip flops and t-shirts as the standard work uniform… coaching!”

Ryan is married to Linda and they have an adorable puppy named Bella.


CrossFit Level II Trainer


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