CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run/row 25x Push-ups 25x Squats 25x Sit-ups Jump rope 2 minutes Metcon Metcon (Time) Row 400m 30 Sit-ups 15 KB OH squat 35/25LBS Row 400m 24 Pull up 12 KB OH squat Row 400m 18 Ring Dips 9 KB OH Squat Row 400 12 […]
Beach Muscle Babes Read More »
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 10 air squats 10 push-ups 0:30 dead hang 1:00 PVC Mobility *Warm up for the Snatch Weightlifting Power Snatch (10×1) 5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position. Metcon Metcon (AMRAP – Rounds and
1591 – TERRIBLE TUESDAY Read More »
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 rounds 250m row 10 PVC OHS 10 Box jumps 10 Empty bar good mornings Weightlifting Sumo Deadlift (12, 9, 6) Romanian Deadlift (12, 9, 6) Metcon Metcon (Weight) Alternating On the Minute x 12 (6 Rounds): Even Minutes: 3 Back Squats Odd Minutes: 1
CrossFit ABF – CrossFit Personal Training Warm Up Warm-up (No Measure) 50′ Walking world’s greatest stretch 25′ Monkey walk 25′ burpee broad jump Then 5 Minutes DU or TU practice Metcon Metcon (Time) 50 Burpees over partner 50 Double Unders Each 50 KBS 53/35lbs 50 Double Unders Each 50 Slam Balls 30/20lbs 50 Push Ups
CrossFit ABF Team WOD – It hurts when you hit hit your 50’s, right Rob? Read More »
CrossFit ABF – CrossFit Personal Training Warm Up Warm-up (No Measure) 3 rounds 200m row 10 banded good mornings 10 pushups Metcon Becca (Time) Member since 3-21-18 21 DL at 225/155lbs 18 DL at 275/185lbs 3 Deadlifts at 315/225lbs *1 calorie row after each round for every second it takes you to complete the deadlifts.
CrossFit ABF Member of the Month WOD – “Becca” – Member since 3/21/18 Read More »
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 2 rounds with an empty bar 10 bar deadlifts 10 high pulls 10 good mornings Then Banded ankle mobility Metcon Metcon (Time) 3 Rounds: 15 Burpees 25 Sumo deadlift high pull 75/55# 400m run 25 S2O 75/55# Bitch Work Curls DB or BB
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 rounds: 0:30 PVC mobility 0:30 Hollow hold with PVC 0:30 PVC OHS 0:30 Sotts press 10 empty bar push press Then Banded lat activation Weightlifting Snatch Pull (5×2) Snatch Balance (5×2) Squat Snatch (HS) Bitch Work Metcon (AMRAP – Rounds) “Death by Calories ”
THE SNATCH SPECIALIST Read More »
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds: 50x Jump rope singles 10x Squat jumps 50m Walking Lunge Weightlifting Front Squat (3×1 (@90%)) Build up, then start the singles * PAUSE for 2sec in bottom position * 90% of 1RM Overhead Squat (3×1 (@90%)) Metcon Metcon (Time) 21/18-18/15-15/12-12/9-9/6: Rowing Calories 6
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds Run 100m 10 Hanging knee raises 5 Push Ups 10 Flutter kicks Weightlifting Deadlift (3×5@70%, 3×4@75%, 3×3@80%) *15 Sit Ups after each set Metcon Metcon (Time) 5 RFTS 50′ Double Kettlebell Overhead Walking Lunge (53/35) and 1 Minute Double Kettlebell Front Rack Hold
11/3 – Deadlifts for Dayz Read More »
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 200m run 10 push ups 10 Box Jumps THEN Stretch: Couch Stretch 2:00/side Warm up squats, bench, and DL Metcon Metcon (AMRAP – Reps) Teams of 3 AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/125) AMRAP Back Squats (225/155) Rest 3
Crossfit ABF Team Wod Read More »
