CrossFit ABF Team WOD
CrossFit ABF – CrossFit Personal Training Metcon Metcon (Time) Teams of 2 100 WBS 20/14 90 Sit Ups 80 DL 135/95 70 Pull Ups 60 Box Jumps 50 C&J 135/95lbs 40 Burpees over bar 30 Tire Flips 20 HPSU 10 Snatches 135/95
CrossFit ABF – CrossFit Personal Training Metcon Metcon (Time) Teams of 2 100 WBS 20/14 90 Sit Ups 80 DL 135/95 70 Pull Ups 60 Box Jumps 50 C&J 135/95lbs 40 Burpees over bar 30 Tire Flips 20 HPSU 10 Snatches 135/95
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 10 PVC pass throughs and figure eights Then Three Rounds 200m run :30 HS hold or HS walk 15 Slam balls Weightlifting Push Jerk (1RM) Metcon Metcon (Time) 3 Thrusters 95/65lbs 3 Sit Ups 6 Thrusters 6 Sit Ups 9 Thrusters 9 Sit Ups 12 …
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m Run Banded hip mobility, 1 min/side 2 Rounds 15 Light good mornings 20 Double Unders 1 Minute plank hold Strength Deadlift (1 Max Set @ 65% of 1RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 Minutes 30 Double Unders 10 T2B 10 …
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m Run Then Banded OH Mobility, 1 min/side Then 3 rounds 1 Bar MU 5 OHS 10 Box Jumps Weightlifting MIsFit Snatch Complex 2016 Without dropping the bar perform 1 Squat Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat Metcon Metcon (AMRAP …
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds 10 PVC pass throughs & figure eights 15 Box Jumps 10 OH WLS 5 HSPU 200m Row Metcon Metcon (AMRAP – Reps) 8 Rounds :20 Seconds Back Squats (45/35) :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest Rest 3:00 8 Rounds …
CrossFit ABF – CrossFit Personal Training Metcon Christmas WoD (Time) 1 Wall Walk 2 Tire Flips 3 Sit Ups 4 WBS 20/14lbs 5 Box Jumps 24/20” 6 Kettlebell Swings 7 Push Ups 8 Knees-to-Elbows 9 Squats 10 Burpees 11 Pull Ups or Ring Rows 12 Man Makers
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 6 Strict Pull Ups 12 Sit Ups 18 Empty Bar SDLHP Strength Back Squat (5RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13: 55 Barbell-Facing Burpees 55 Box Jumps 24/20″ 55/45 Calorie Row 55 Handstand Push-ups Scale 44 Barbell-Facing Burpees 44 Step …
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds 10 Jumping squats 5 HSPU 20 Double unders or practice for :30 100m Run Weightlifting MisFit Clean Complex 2016 (1RM) Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk Metcon Metcon …
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) PVC – 10 pass throughs, 10 figure eights Then 30′ WLS 30′ High knees 30′ Butt kicks 20 Ring rows 200m Run Primer: 2 Rounds Run 100m 5 Squat Cleans 5 Pull Ups Metcon Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# …
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) PVC – 10 Pass throughs, 10 Figure eights Then Banded OH Mobility 1 min/side Then 2 Rounds 10 Perfect empty barbell push press :30 HS hold :30 Hallow hold 10 Squats Push Press and Split Jerk progressions Weightlifting Push Press (1RM) Weightlifting Split Jerk (1RM) …