Doggie Day
CrossFit ABF – CrossFit Personal Training
March 2019
CrossFit ABF Team WOD – Maddie Moe Tribute / Doggie Day
CrossFit ABF – CrossFit Personal Training Maddie Moe Tribute WOD March 9, 2019 – 10am Team WOD Maddie was a founding dog member of ABF when her daddies, Joey and Dan, joined ABF as it first opened its doors in Nov 2015. Maddie, a tri-color Cavalier King Charles Spaniel, crossed the rainbow bridge on Feb
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CrossFit Open 19.3
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds :30 Nose and toes hold 10 Burpees 10 Air Squats 5 HSPU Then Primer 3 Rounds 10/7 Cals on bike or rower 25′ Goblet Lunge Steps 12 Dumbbell Push Press (6 L&R) Then Rest as needed for heart rate to settle but muscles
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Snatch work
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice 10 deadlifts 10 good mornings 10 push press Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push
Back squats and stuff
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 10 box jumps 10 air squats 10 good mornings with empty bar 1:00 hip mobility 1:00 ankle mobility Weightlifting Back Squat (5,4,3,2,1,1) 5 reps at 72% of 1RM 4 reps at 77% 3 reps at 82 2 reps at 86 1 rep at
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Member of the Month WOD – “Lugo” – Member since 8/15/17
CrossFit ABF – CrossFit Personal Training Warm Up Warm-up (No Measure) 2 Minute Row (focus on keeping the hips high, engaging the posterior chain) Then 2 Rounds 15 Banded good mornings 10 Cossack stretch 5 HSPU Strength Sumo Deadlift (3×3 Build to Heavy) Metcon Lugo Part A (Time) 5 RFT 8 Hang squat Cleans 95/65lbs
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2122019 – EMOM
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 2:00 Then t-spine mobility Then 10 Air Squats 5 Strict T2B or leg lifts 5 Inch worms with push up Metcon Metcon (AMRAP – Reps) On the Minute x 20 (4 Rounds): Minute 1 – 5 Overhead Squats (115/80) Minute 2 – 15/12 Calorie
Pietro, You can’t do that!
I dare you to tell Pietro he can’t do something. A switch flips in his mind and the pain receptors must shut off completely. He’s one of those rare people who can push themselves past the threshold of discomfort to get that last rep or squeeze in one more calorie – It’s incredible to watch.
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Crossfit ABF Team Wod
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min jump rope 10 Air squat 0:30 deadhang from bar 10 air squat 10 ‘lat active’ from bar 10 air squat 10 pull-ups/ring rows 0:30 plank * Snatch warm up Metcon Metcon (Time) Teams of 2 or 3: Buy in: 1mile run broken up between
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