Workout, Happening, and Updates at CROSSFIT ABF
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Pull And Snatch
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds Run 100m 10 PVC Thrusters 5 Strict pull ups or horizontal ring rows
More Synchro Stuff… Yay!
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 5 push ups Run 200m 10 WLS Run 200m 20 Squats Run 200m
Better Work Then Twerk
CrossFit ABF – CrossFit Personal Training Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light
Our March Member of the Month – Daria – Member since 8-16-17
CrossFit ABF – CrossFit Personal Training Warm Up Warm-up (No Measure) 2 Rounds :30 bear crwal 10 Scap decompressions 5 Pull Ups 10 Air Squats
Power Outage
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 1:00 dynamic burpee step ups 2:00 double under practice :30 front rack mobility
Push & Pull & Power
CrossFit ABF – CrossFit Personal Training Using 2 bars, build up to a heavy 6 for each movements. Superset the movements resting 2 minutes between
Annie’s Not Too Awful
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds :30 plank :30 HS or WW hold 10 Single arm OH KB lunge
2020 CrossFit Games Events 1 & 2 – Friendly Fran & 1RM Front Squat
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 5 Burpee step ups 10 KBS 5 burpee box jumps 10 WBS :30 leg swings
McGhee
CrossFit ABF – CrossFit Personal Training US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms
Snatches & Stamina
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 1:00 double under practice 10 burpees 1:00 pvc mobility 10 PVC OHS 1:00 double under
High Fives
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 500/400m :30 lizard stretch each side :30 air squats Run 200m Metcon Metcon (AMRAP
Our February Member of the Month – Kaycee – Member since 12/19/2016
CrossFit ABF – CrossFit Personal Training This is a two-score event. You have 10 minutes to establish a heavy single for each left. Complete the
Oh boy Oh boy
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds 200m row 3 Burpees over rower Then warm up for each movement Metcon
From The Window To The Wall
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds Run 400m 5 Inch worms with push up 5 Single arm DB thrusters
0312 – Kids CrossFit – Big Stretch
CrossFit ABF – CrossFit Kids Metcon (No Measure) Movement Prep – Warm-Up: 2x-3x 2:00 bubble stomp EMOM freeze in a blocked squat for 10 seconds
Our Member of the Month WOD – Chris – Member since 1/30/17
CrossFit ABF – CrossFit Personal Training Warm Up Warm-up (No Measure) Run 200m 5 Burpees 5 Inch worms Ankle Mobility Warm up for bear complex
0313 – Kids CrossFit – Prowler Push
CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE Movement Prep: Animal walk tag (alternate each minute, alligator crawl, duck walk, frog leaps, crab walk,
The Importance of a Properly Balanced Snatch
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 500/400m 1:00 pvc mobility 1:00 pvc OHS and SOTS press :30 HS hold or
Annie! Yo What’s up brah?
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds Run 200m 5 Squat box jumps 10 empty bar DL :30 lat active
0322 – Kids CrossFit – No Mans Land
CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE Movement Prep – 2x 1:00 fast floppies 1:00 super slow squats 1:00 any animal walk Get
Ooh What It’s Like to be 20
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 400m 3 RDS Empty Bar DT 12 DL 9 HPC 6 S2OH Then warm
FRAN!!
CrossFit ABF – CrossFit Personal Training Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
Synchronous Skills
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds Run 400m 1:00 double under practice 1:00 air squats 1:00 push ups :30
The Chipper of DOOOOOOM
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds 10/8 Cal row 15′ Duck walk 10 pike push ups 15 Empty bar
0401 – CrossFit Kids All The Stretches
CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE Movement Prep: With music playing ask kids to jump anyway but land with two feet simultaneously
Sumo Stuff & Careful Cleans
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 400m 6 Burpee facing rower (jump over) :30 walking plank :30 empty bar good
0409 CrossFit Kids – Reach For It
CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE Movement Prep: With music playing ask kids to jump anyway but land with two feet simultaneously
Our Member Of The Month Work Out – “Wass” – Member since 11/18/15
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Alternate between for 50m ea. Jog, skip, jog backwards, side shuffle L, side shuffle R,
0416 CrossFit Kids – narrow squats
CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE Movement Prep 3:00-5:00 3 blocked squats 10-meter inchworm 3 air squats 10-meter high-knee skip Get Ready:
Snatch Squats, Okay well maybe not in that order
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 1:00 pvc mobility :30 burpee broad jumps :30 fire hydrants each leg :30 empty bar
Barbells For Bullies WOD 2
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds 10 Burpee to 6″ target 10 step overs 10 Empty bar good mornings
2 Metcons?? WTF!
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 100m Run 100m Row 200m Run 200m :30 bear crawl :30 pull up hang
September 2020 – Member of the Month – Amber Krumn
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9/11 Tribute
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m row Then Warm up for each movement with coach Metcon 9/11 Tribute (Time) For
0502 CrossFit Kids – Narrow Squats
CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE Movement Prep 5:00 Draw two chalk lines (like railroad tracks) 10 meters long, 6″-10″ apart. Have
Barbells For Bullies WOD 3
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rds Run 100m 5 Strict pull ups or horizontal ring rows with slow negative
0509 CrossFit Kids – Narrow Squats
CrossFit ABF – CrossFit Kids Metcon (No Measure) REPARE MOVEMENT PREP 5:00 Red Light, Green Light with skipping (allow for kids attempting to skip) GET
Our September Member Of The Month – Amber “Krumn Cake” Krumn – Member Since 12/08/2017
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rds Run 200m 12 Alternating DB snatches 5 Step ups or box jumps 12
0517 CrossFit Kids – Low Squats
CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE Movement Prep Safe While Moving using box step-ups Get Ready Bottom of the Squat Dance Party
Intervals of Fun?
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 300m 8 Empty bar FS 10 Leg swings L, R, Front, & Back 1
“CHOPS” – Barbells For Bullies WOD 1
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Slow 10 minute AMRAP 2 burpee broad jump 200m row 2 empty bar snatches from
Born By The River
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Dare we try rower darts again? Ohhh we dare! Metcon Metcon (Time) 3 Rounds for
Helen!!!
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 400m 10 Strict Toes to rig 10 strict pull ups or horizontal ring rows
0524 CrossFit Kids – Narrow Squats
CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE MOVEMENT PREP With a partner Sprint 50 meters Side shuffle back facing each other, mirroring pace
CrossFit Games Open 18.2
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Slow 5 minute row Then Warm up to 75% Squat Clean Then 2 Rounds: 6
0606 CrossFit Kids – Stand Tall
CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE MOVEMENT PREP: For about 5:00 High-knee skip 10 meters 3 super slow squats Repeat GET READY:
Kelly Ripp’n That Bar Off The Floor
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 1:00 PVC Mobility 3:00 DU practice 1:00 PVC OHS :30 Tuck Jumps Warm up for
0614 CrossFit Kids Down Dog
CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE MOVEMENT PREP: 1:00 side-to-side hops 1:00 hold one foot front or back and hop 1:00 side
Swanson – Our 1st Ever MOM. Member since 2/6/2016
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 Strength
Move Some Weight
CrossFit ABF – CrossFit Personal Training The idea for the day is to spend roughly 10 minutes per modality. Take a few warm up attempts
Protect Your Baby
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 5 Pike push ups or HSPU 10 WBS 15 push ups 20 WLS
Murp: “I call him mini me”
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds 200m run 5 pull ups 5 push up 5 squats Metcon Metcon (Time)
0617 CrossFit Kids – leap frog
CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE MOVEMENT PREP: 2:00 Animal walks 3:00-5:00 Use one or more large plyo or physio balls. Allow
ImPress Daddy
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rds 200m Row 10 Rower pike ups 5 push ups :20 lat active hold
0625 CrossFit Kids – Down Doggies
CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE MOVEMENT PREP: Sack race obstacle course GET READY: Kid President teaches mobility Teach downward dog 1:00
Whitten >.<
CrossFit ABF – CrossFit Personal Training US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th
0803 CrossFit Kids – Have a Ball
CrossFit ABF – CrossFit Kids Metcon (No Measure) Prepare 5 minutes 10 m Inchworm * starting from standing place hands on feet, walk hands to
10 Rep Max O.O
CrossFit ABF – CrossFit Personal Training The idea for the day is to spend roughly 10 minutes per modality. Take a few warm up attempts
Here We Go!
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 500/400m row 5 burpee sprints :30 Scap decompressions 10 split jerk drops Weightlifting Split Jerk
Yikes!
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 400m 10 Rower pike ups 10 Empty bar thrusters 10 Squat jumps Metcon Metcon
Dumbbell Daze
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 1:00 PVC OHS :30 High knees :30 Plyo push ups 10 T’s &
0705 CrossFit Kids – Narrow Squats
CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE MOVEMENT PREP 5:00 Dot drill x 5 Ski hop x 5 Step-back lunge x 5 GET
Go for Broke for Unbroken Round 2
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 5 Burpees 10 Jump Squats 15 Good Mornings :30 Front rack mobility L&R Power clean
0715 CrossFit Kids Down Dog
CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE MOVEMENT PREP 3:00-5:00 Inchworms across the work-play area *Discuss how the Movement Skill “Strong Tree” applies
Nate
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 1:00 pvc mobility 5 inch worms with push up 20 WBS 5 strict pull ups
0723 Kids CrossFit Box Squats
CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE MOVEMENT PREP 5:00 Create a circle with flat cones with an 8-10-meter diameter. Place a hula
Ang-EEK!
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds Run 200m :30 Samson stretch L&R :30 Fire hydrants L&R :30 Burpees Strength
Twig & Berries
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 1:00 bear crawl :30 flutter kicks :30 jump squats 1:00 wall walks Metcon Metcon (Time)
Noah Leotta
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Rower darts Metcon Metcon (AMRAP – Rounds and Reps) With a Running Clock (with a
Three Couplets Is a Party
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 100m Row 10 WBS 200m Row 10 Ring rows 300m row 10 Push ups 400m
Balls to the Wall
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 10 Slam ball rotational slams 10 Jump squats 10 empty bar good mornings
0801 CrossFit Kids – Big Broad Jumps
CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE MOVEMENT PREP 5 x dot drill 5 pendulums 5 step-back lunges 5 step-forward lunges GET READY
August 2020 – Member of the Month – Samantha Taha
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June 2020 – Member of the Month – Jessie Brock
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May 2020 – Honorable Member of the Month – Valerie Potucek
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April 2020 – Member of the Month – Breanna Kwasnicki
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March 2020 – Member of the Month – Brandi Bryant
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0809 CrossFit Kids – Perfect Form
CrossFit ABF – CrossFit Kids Metcon (No Measure) PREPARE Using four hula hoops in a square corner pattern 10 meters apart place 10-12 light objects
August Member of the Month – Samantha Taha – Member since 1/21/20
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds Row 400m 1:00 medball cleans 5 inch worm with push up 10 empty
That looks terrible
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 300m :30 high knees :30 butt kics 10 Air squats 5 HSPU Metcon 400m
0801 CrossFit Kids – Down doggies
CrossFit ABF – CrossFit Kids Metcon (No Measure) For 5 minutes Dot drill x 5 Airplane taps x 5 each side Side shuffle 10 m
Go for Broke for Unbroken
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 1:00 pvc mobility 1:00 pvc sots press 10 burpees Power snatch progressions: muscle, power, knee,
Mark & Dennis
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds Run 200m 5 WBS Burpees 5 Step ups 5 Empty bar DL Metcon
Long rowd
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 300m 3 Burpees over rower :30 hollow hold Row 200m 2 Burpees over rower
0703 CrossFit Kids – Big Broad Jumps
CrossFit ABF – CrossFit Kids Metcon (No Measure) Warm up Med ball races Focus Box squats- review start position feet straight, knees out and calves
Snizatch Dizay!
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 400m :30 lat active hold :30 weighted arm circles 5/2.5lbs (L&R) :30 jump squats
0702 CrossFit Kids – Overhead Squats
CrossFit ABF – CrossFit Kids Metcon (No Measure) Warm up 3-5 min Side shuffle 10m Farmers walk up and back 20m 5-12# db Focus HPC
The Seven
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 20 Jumping Jacks Then 5-7 reps of each movement with empty bar with coach. 35
0701 CrossFit Kids – Front Squats
CrossFit ABF – CrossFit Kids Metcon (No Measure) Warm up 3-5 minutes Jumping jacks – trainer randomly calls freeze 4 times for 10 second rest
Don’t Skip Leg Day Bro, Just Don’t
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3:00 row 2:00 DU Practice 1:00 cossack lunge 10 Step Ups 10 Leg lefts lying
Ooh Elizabeth
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 5 Inch worms w/ push up 30 Double Unders or jumping double taps 5 Empty
Crazy Eights
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds Run 400 Row 400 5 Burpee pull ups 5 jump squats Metcon Metcon
What, you skip leg day bro?
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m :30 dead hang :30 hollow hold 9 burpees 10 leg lifts (lying on
0812 Kids Fitness Couch Stretch
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 25 jumping jacks 10 jumps for height, chalk mark hands and initial 25 jumping jacks 10
Fastest Five Minutes
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 500/400m :30 dead hang :30 plange push up :30 single KB Thruster (L&R) Strength
0820 Kids Fitness Focus
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Using four hula hoops arranged in a square-corner pattern 10 meters apart, place 10-12 light objects
J.J
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 20 burpees 15 air squats 10 pike push ups 5 inch worms Then warm up
Rut Row
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds Run 200m Row 200m 5 Empty bar SDLHP Metcon Metcon (Calories) Row casual
0829 Kids Fitness Squats
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE MOVEMENT PREP 3:00-5:00 Sprint 50 meters Kick dodgeball to self 2x Rotational throw to wall 2x
