February 2018

Pick your station and sweat!! Them come out to Buddy Brawl and support your athletes!

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 20 partner sit ups (lock arms) 20 partner WLS (lock arms) 20 Rower pike ups / plank hold then switch Metcon Metcon (AMRAP – Reps) One athlete working at a time. 3 rounds for reps, rotate stations every 2 minutes Back Squat 45/35lbs KBS 53/35lbs

Pick your station and sweat!! Them come out to Buddy Brawl and support your athletes! Read More »

1373 Metcons for Days

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds Run 100m Row 100m WLS 50′ 10 HSPU Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 4 Minutes Row 150/100m 10 DB Snatch 50/35lbs Scale dumbells to a weight you can do 15 times unbrokenRow = 1 rep Metcon Metcon (AMRAP – Reps)

1373 Metcons for Days Read More »

1372 Compare to 12/19/17

CrossFit ABF – CrossFit Personal Training Just kidding, compare to 12/29/17 Warm-up Warm-up (No Measure) 10 PVC Pass thorughs & figure eights Then 2 Rounds :30 Nose and Toes hold 16 DB Snatches Weightlifting Power Clean (1RM) Metcon Metcon (Time) 3 Thrusters 95/65lbs 3 Sit Ups 6 Thrusters 6 Sit Ups 9 Thrusters 9 Sit

1372 Compare to 12/19/17 Read More »