Workout, Happening, and Updates at CROSSFIT ABF

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 1:00 run :30 arm circles forward and back 1:00 plank 1:00 run :30 box/chair dips

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 5:00 Create a large cone course 30 meters x 30 meters. Have kids kick dodgeballs around

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 RDS Run 400m 5 Burpees 10 Situps 15 Hand release push ups 20 WLS

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 RDS Run 100m 10 Jumping Jacks Run 200m 20 Jumping Jacks Run 300m 30

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 10 odd object thrusters 200m run 2:00 DU practice or jumping double taps 10 Jump

CrossFit ABF – Kids Fitness Metcon (No Measure) 3x or 5:00 10 PVC pass-throughs => 10 jumping jacks => 10 squats => 10 Cossacks =>

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 800m 5 inch worm with push up 10 air squats 1:00 per side samson

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare 2-3x Run 10 m turn around run back Run 20 m turn around run back Run

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 50 Jumping Jacks 20 Sit Ups 20 Push Ups :30 Hollow Hold 50 Jumping Jacks

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare Warm up 10 m bear crawl Transition to 50 m run (would like this to be

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 400m 2 minutes DU practice or jumping double taps 10 Pull ups 10 push

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Jog in place 1:00 5 inch worm with push up 5 air squats 5 sit

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 50 Jumping jacks :30 samsom stretch each side 20 odd object g2oh 50 jupming jacks

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare Warm up 10 m bear crawl Transition to 50 m run (would like this to be

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 5 bodyweight man makers 200m run 10 sit ups 20 russian twists 200m run Bodyweight

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare Bottom of the squat Dance Party 3x Move for 1 minute, rest 30 seconds With music

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Jog in place :30 High knees :30 butt kicsk :30 jumping jacks :30 Bodyweight Metcon

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds 200m run 5 Inch worm with push up 10 v ups 20 WLS

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare 3x Spin, Jump and Run Complete two full spins, and two broad jumps, pause upon landing

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 5 Burppes 400m Run 5 Burpees Metcon Metcon (Distance) 30 Minutes of Cardio Run, Bike,

CrossFit ABF – CrossFit Personal Training Metcon A: Break Up (AMRAP – Reps) Part A: “The Break Up” EMOM for As Long As Possible: 1st

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) :30 jog :30 high knees :30 butt kicks 5 dynamic burpees 10 Cossack lunges Metcon

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 5 inch worm with push up 5 dynamic burpee (no push up) 30 Sit ups

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare 2-3x Run 10 m turn around run back Run 20 m turn around run back Run

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 double under practice or Jog 1:00 and 50 jumping double taps 15 Air Squats

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds 5 Inch worm w/push up :30 hollow hold 20 jumping jack Metcon Metcon

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare 3x or 6:00 Warm up Handstand walk 10 m or Bear crawl 10 m
 Run 10

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rds :30 low plank 10 Air squats :30 job in place 10 Pike push

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare Warm up 3x 20 jumping jacks 15 squats 10 Spiderman lunges 5 push ups 100 m

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rds 400m Run 10 WLS 5 Burpees Metcon Metcon (5 Rounds for time) On

CrossFit ABF – CrossFit Personal Training Random Stuff We Rarely Do (AMRAP – Reps) Partner WOD Partner A completes 1 round of 21 reps, will

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) :30 jog :30 high knees :30 but kicks :30 shuffle 5 bodyweight man makers 10

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds Run 400m 5 Burpees 10 Sit Ups Metcon 2020 Social Distance Classic WOD

CrossFit ABF – Kids Fitness Metcon (No Measure) run away come back 1 flopee run away 2 flopee run away 3 flopee run away 4

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 200m 10 WLS Run 200m 10 Reverse WLS 10 push ups 1:00 samson stretch

CrossFit ABF – Kids Fitness Metcon (No Measure) 3-5 minutes Alternate high knee skipping 10 m Side shuffle 10 m Bear crawl 10 m Frog

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 400m 10 inch worm w/push up 1:00 plank Run 400m Metcon Metcon (Time) 50

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 30 Jumping jacks 5 reverse burpees 25 jumping jacks 5 push ups 20 jumping jacks

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare 3x Spin, Jump and Run Complete two full spins, and two broad jumps, pause upon landing

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 1:00 jog in place 10 cossack squats 5 v ups 5 inch worm with push

CrossFit ABF – CrossFit Personal Training Speedy (AMRAP – Reps) AMRAP (with a Partner) in 40 minutes Every 2 minutes, perform: 8 Wall Ball Shots

CrossFit ABF – CrossFit Personal Training Metcon (Time) A – 20 Jumping Jacks B – 5 Squat Jumps C – 5 Sumo Squats D –

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run Quad, calf and ankle mobility Metcon Riley (Time) For time: Run 1.5 miles

CrossFit ABF – Kids Fitness Metcon (No Measure) 3-4 times 2 minutes Couch Cushion, ottoman or pillow stack hurdles (any way over) 2 minutes Mountain

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) :30 jog in place :30 high knees :30 butt kicks :30 cossack squats :30 pike

CrossFit ABF – Kids Fitness Metcon (No Measure) 3-5 minutes Alternate high knee skipping 10 m Side shuffle 10 m Bear crawl 10 m Frog

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 4 Rounds 100m run 5 Dive bombers 20 jumping jacks Metcon Metcon (AMRAP – Rounds

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 200m Run 5 burpees 5 dynamic burpees Metcon Metcon (6 Rounds for time)

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare 3x Spin, Jump and Run Complete two full spins, and two broad jumps, pause upon landing

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 10 Inch worm with push up 20 reverse lunges :30 hollow hold Metcon Pandemic (Time)

CrossFit ABF – CrossFit Personal Training Metcon Metcon (No Measure) https://us04web.zoom.us/j/514723916?fbclid=IwAR2VpMIjKKUqQjH6qGu0EkLIzoPGWPompHB_03QQJeFi6HdgMSGVamkCFzw

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 50 Burpees 🙂 Metcon Metcon (AMRAP – Reps) Ascending Ladder for 15:00: 2 Odd-Object to

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: Lifeguard Test – Hide lacrosse balls at opposite end of mat while kids lie face down

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 1:00 Samson stretch per side 10 Pike push ups :30 bottom of a

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 20 Jumping Jacks 10 Sit ups 5 push ups 10 Burpees 10 Jumping Jacks Metcon

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: Battle Board – Kids of similar size sit on the ground with feet in wide squat

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m Run :20 hold bottom of a squat :30 Samson stretch per side :30 Kill

CrossFit ABF – Kids Fitness Metcon (No Measure) 2 minutes Couch Cushion, ottoman or pillow stack hurdles (any way over) 2 minutes Mountain Climbers Then:

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 RDS :30 arm circles forward :30 arm circles backward :30 updog stretch :30 HS

CrossFit ABF – CrossFit Personal Training Metcon Metcon (AMRAP – Reps) Ascending Weighted Thrusters until failure. We’ll starts alphabetically by first name. Person 1, one

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 rds 200m waiter carry, alternate arms as needed 25 sit ups 10 HSPU or

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: Lifeguard Test – Hide lacrosse balls at opposite end of mat while kids lie face down

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 1:00 dead bugs :20 hollow hold 1:00 russian skaters 1:00 walking planks (alternate between low

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: Battle Board – Kids of similar size sit on the ground with feet in wide squat

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) :30 HS hold 1 mile run :30 HS hold Metcon Metcon (Time) 50 DB/KB/one arm

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) :30 jog w/ high knees 10 backwards WLS :30 jog with butt kicks 10 Push

CrossFit ABF – Kids Fitness Metcon (No Measure) 2 minutes Couch Cushion, ottoman or pillow stack hurdles (any way over) 2 minutes Mountain Climbers Then:

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Warm Up 200m run 20 cossack squats 10 inch worm w/ push up 200m run

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 2 rounds 10 jump squats 12 alternating DB snatches 10 pull ups then

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min double unders 2 rounds 10 banded good mornings 10 banded squats 10 walking lunge

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 100m Run 1:00 Alternate 2 Cossack squats 1 goblet squat 200m Run 10 Sit ups

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: Battle Board – Kids of similar size sit on the ground with feet in wide squat

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: BXK Telephone (to create a workout framework) – Trainer arranges kids 3 meters apart at cones

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 10 pull ups/ring rows 10 y,w,t 10 face pull 3-way banded shoulder

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row or Run 500/400m 10 Banded good mornings 10 KBDL 10 Empty bar strict press

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare Movement Prep Have kids create a shoulder to shoulder line and practice Movement Skill dip with

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 10 push ups 10 walking lunges steps 1:00 hip mobility 1:00 ankle mobility

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Chug a Beer! (just kidding but really you can if you want too) 400m run

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 10 walking lunge steps 10 banded good morning 10 banded air squats

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: 10 pogos (progression #1 – https://www.youtube.com/watch?v=yqtnDW7EovU) 3:00 thruster ball (accentuate upward movement of ball as in

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run Together… 0:30 burpees 0:30 DB front squat 0:30 DB snatches 0:30 DB good

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: 5x Basic dot drill 50-meter sprint 30-second rest between FOCUS: Pogo – Review progressions 1 and

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 10 burpees 10 hang clean 10 front squat 10 strict press 10

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 10 push ups 10 air squats 1:00 Hip mobility 1:00 Ankle mobility Metcon

CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare Review Inchworm with hands starting at feet, hands walk out to to full plank and hold

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 3 Giant Sets: 8 Banded Stiff-Legged Deadlifts w/barbell 8 banded squats 16 Psoas

CrossFit ABF – CrossFit Personal Training Metcon Metcon (AMRAP – Rounds and Reps) AMRAP (with a Partner) in 31 minutes 31 Burpees 31 Double-Unders 31

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 10 jump squats 10 push ups 2 rounds 10 empty bar deadlifts 10

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: 30-second side shuffle 30-second sprint 30-second plank 30-second one-legged hops FOCUS: Blocked squat – Focus on

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min double under/practice 2 rounds 10 ring rows 10 ring dips (assisted if needed) 10/side

CrossFit ABF – Kids Fitness Metcon (Weight) The Brand X Method™ Kids Monthly Focus for October 2018 A Month of Pumpkins! One child gets to

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min any machine or 400m run 2 rounds 10 steps/side WLS w/ KB 10 Cossack

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 2 rounds 10 sit ups 10 push ups 0:30 plank 0:30 superman *Warm

CrossFit ABF – Kids Fitness Metcon (No Measure) Avoid the Bomb – Within a 10-meter x 10-meter space, using 1 hula hoop or large bucket

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 3 Giant Sets: 8 Banded Stiff-Legged Deadlifts 8 banded squats 16 Psoas March

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 2 rounds 5 burpees to target 10 kb/db goblet squats 15 kb/db deadlifts

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 2 rounds 10 Wall ball 10 Steps ups/side with ball 10 burpees on

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 10 KB swings 10 kip swings 10 pull ups 3-way banded stretch 1:00

CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: Knock Stuff Over w/2 blocked squat buy-in – Depending on class size, line up 2-4 pairs