Workout, Happening, and Updates at CROSSFIT ABF
The Blog
Grunt Work
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 10 jump squats 10 WLS 10 banded good mornings 10 air squats 1:00
1016 Perfect Squats
CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: Agility zigzag ball drill using tiny pumpkins rather than cones FOCUS: Deadlift – Review hinge plus
The Undertaker
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min double under practice 2 rounds 10 barbell good mornings 0:30 plank 0:30 superman 10/side
0203 Samson Stretch
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE In a single-file line, have kids pass a 4#-6# medicine ball through side rotation from front
LYNNE
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 10 burpees 10 pull ups/ring rows 10 x y, w, t – slow
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
KAREN
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 0:30 dead hang 0:30 shoulder circles 0:30 banded lat/shoulder stretch 0:30 PVC work
1025 Strong Tree
CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: Broad jump – Review landing position to a chalk line. 4:00 Alternate box step-up and box
Diane
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds Run 100m 10 Hanging knee raises 5 Pike Push Ups 10 Good Mornings
Bye Bye Lungs
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m row 10 banded good mornings 10 banded squats *Go over rowing technique Metcon Metcon
1102 Couch Stetch
CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: Zombie Circle – Create a small cone circle about 3-4 meters in diameter. Have kids walk
DT Day
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m Run 5 Pull Ups w/ slow negative 10 WLS 5 Inch worms w/ push
0202 Mobility Squats
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 5:00 Stinky Feets – Review grab (yes) vs. scoop (no). With a central bucket, scatter at
ANGIE
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 rounds 7x Burpees 5x Knees to elbows 10x Squats 20x Mountain climbers Metcon Angie
Crossfit ABF Team WOD
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 2 rounds 10 squat jumps 10 push ups 10 pull ups Metcon Metcon
Wine & Cheese, a COM WOD – Couple of the Month – Theresa & Chad Clever. We will miss you!
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 200m Run/Row 12 KB Snatches 10 Bulgarian split squats total 8 Medball Cleans
1105 Knees Out!
CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: 3:00-5:00 Shuttle runs FOCUS: “Drop” portion of Dip-Squeeze-Drop-Stand – Define as a front squat and demonstrate
Deep End
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 2 Giant Sets: 9 Suitcase Deadlifts (Each Side) 10 Sissy squats 30 Banded
Tri Sprint intervals
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 rounds: 50′ high knees 50′ butt kicks 50′ walking lunge steps then 1:00 ankle
1122 Strong Tree
CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: 3x Dot drill 10-meter side shuffle 10-meter high-knee skip 30-second hollow hold progression #1 or #2
Opening Day
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 Double unders or jump up/doubel tap 1 round 10 wall balls 10 med ball
Lethal weapon
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 3 rounds of Cindy THEN 3-way banded shoulder stretch THEN 1:00 Hip mobility
0201 Twisted Cross
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 5:00 Bear Crawl 10 meters up and 10 meters back 1:00 jump rope Shoeless single-leg hop
Crossfit ABF Team Wod
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min jump rope 500/400m row Or run 2 rounds 15 air squats 15 sit ups
Robert Swanson
This month we’re featuring the one and only, Robert Swanson. Not only did Robert crush our latest nutrition challenge by dropping 11lbs and 2% body
Sarah Markussen
This month we’re featuring the sweet and innocent Sarah Markussen, affectionately known as “Wass”. Sarah was one of our first members and is certainly one
Chris Welch
This month we’re featuring the incredibly active, Chris Welch. Chris is a guy who’s truly dedicated to his fitness. He’s participates in an abundance
“Mamba and Gigi”
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run Lateral Banded Walks x 30 seconds each direction Scapular Pull-Ups x 10-15 reps
Pins and Needles
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice 2 rounds: 10 kip swings 10 pull ups/ring rows 10 supermans 1:00
1105 Knees Out!
CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: 3:00-5:00 Shuttle runs FOCUS: “Drop” portion of Dip-Squeeze-Drop-Stand – Define as a front squat and demonstrate
Power clean cycling
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 10 x Y, W, T 10 banded face pulls 10 banded pull
1122 Strong Tree
CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: 3x Dot drill 10-meter side shuffle 10-meter high-knee skip 30-second hollow hold progression #1 or #2
CROSSFIT ABF COUPLE OF THE MONTH – Chad & Theresa Clever
[vc_row][vc_column width=”1/2″][vc_single_image image=”3684″ img_size=”full”][/vc_column][vc_column width=”1/2″][vc_column_text delay=”0″] Chad & Theresa Clever Introducing February’s Couple of the Month powered by: Valor Fitness, Jenkins Law & Massage and
Blue Steel
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 3 Sets Not For Time: 7 Tempo Kettlebell Deadlifts 7 Box Jumps :30
Four Loko
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min double unders 3 Sets: :20 Dual Kettlebell Split Stance Iso Hold (Left) 10 KB
1130 Focused Squats
CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: Stinky Feets – Scatter 2 socks per child around large circular play area. Place central bucket
CROSSFIT ABF MEMBER OF THE MONTH – Kelly Zerlin
[vc_row][vc_column width=”1/2″][vc_single_image image=”3661″ img_size=”full”][/vc_column][vc_column width=”1/2″][vc_column_text delay=”0″] Kelly Zerlin Crossfit ABF is proud to announce Kelly Zerlin as the January 2020 Member of the Month.[/vc_column_text][vc_column_text delay=”0″]Our
Jerk it
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 10 med ball clean 10 med ball squat 10 med ball push
1203 Sled Push
CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: 2:00 shuttle runs 2:00 throw dodgeball in any way to a partner FOCUS: Bracing – Review
Deadpull
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 250m row 250m row legs only 250m row arms only 10 banded good mornings 10
1207 Big Hops
CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare WARM-UP: Box of Rocks Races w/3 goblet squat buy-in holding gift-wrapped boxes filled with rocks that
Kelly (redo!)
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m walk 10 deconstructed burpees 20 sit ups 10 slam balls 20 DB thrusters Strength
Gettin Gymnasty
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m run 10 scapular elevation/depression 10 kip swings 10 yoga push ups 10 pull-ups/ring rows
Smile when you squat
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 5:00 Practice parallette pass-throughs with 10-second holds in plank and reverse plank GET READY 1:00 each
Chipper to end all chippers
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 10 burpees 10 Empty bar Thrusters 10 muscle snatch THEN 3-way banded
Crossfit ABF Team WOD
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run then in Stations, rotate through twice: 10 burpees 3 rope climbs or 3
Air Fryer
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 2 Sets Not For Time: 12 Dead Bugs (6/Side) 10 Tempo Dumbbell
Turkish Git up
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 300m row 3 Sets Not For Time: 10 Kettlebell Turkish Sit-ups 5 KB curls/side 5
1218 Down Dog With A Twist
CrossFit ABF – Kids Fitness Metcon (No Measure) WARM-UP: Create two hideouts 5 meters apart (using crash mats or benches). Place an even number of
1227 Perfect Plank
CrossFit ABF – Kids Fitness Metcon (No Measure) Prepare WARM-UP: Hillbilly Box prowler push races w/rider wearing Santa hat FOCUS: Hollow hold – Demo and
Speedo
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice or jump up/touch touch 10 x world’s greatest stretch 10 jump squat
Catching Snatches
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min double unders or jump ‘n’ taps 2 rounds 10 burpees 10 DB windmills (5/side)
0103 Strict Side Plank
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Thruster Ball –A traditional game of catch that has kids starting about 3 meters apart. Players
Quarter Pounder
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 2 rounds: 10 walking lunge steps 10 DB front squats 10 med ball
ABF Games
CrossFit ABF – CrossFit Personal Training Metcon Metcon (AMRAP – Reps) In 3 Minutes: 25 Russian KBS 53/35lbs 20 Burpee over bar Max DL with
Crossfit ABF Team WOD
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run then in Stations, rotate through twice: 10 burpees 3 rope climbs or 3
Grip it and rip it
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 10 banded good mornings 10 banded squats 10 Jefferson curls with empty bar
0104 Child’s Pose
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Warm-Up: Play thruster ball with snow balls or dodgeballs Focus: Monkey swings and monkey taps –
Pressing things
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 2 rounds 10 burpees 10 push ups 0:30 superman ring hold Then 10
0107 High Knees
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Warm-Up: 3:00-5:00 Shuttle runs with two tuck jumps at the designated line before returning to start
12162019
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice 3 Sets For Quality: 10 hang cleans 10 Front rack Lunge Steps
12232019
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 2 rounds 10 walking lunge steps 10 cossack lunges 10 wall balls
0102 Perfect Squat
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 3:00-5:00 In a race format with two teams 10 floppies Run 10 meters Whole team sits
New year new you new week!
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 200m row 10 burpees 10 DB swing 10 DB press 10 DB thruster
Crossfit ABF Team Wod
CrossFit ABF – CrossFit Personal Training Warm-up Metcon Metcon (3 Rounds for reps) “Powder Keg” AMRAP 5: 600 Meter Partner Run 1 Round of Chest
CROSSFIT ABF MEMBER OF THE MONTH – Kelly Scanlon
[vc_row][vc_column width=”1/2″][vc_single_image image=”3570″ img_size=”full”][/vc_column][vc_column width=”1/2″][vc_column_text delay=”0″] Kelly Scanlon Introducing December’s featured Members of the Month powered by: Valor Fitness, Jenkins Law & Massage and Wellness
CROSSFIT ABF MEMBER OF THE MONTH – Jeff Giere
[vc_row][vc_column width=”1/2″][vc_single_image image=”3558″ img_size=”full”][/vc_column][vc_column width=”1/2″][vc_column_text delay=”0″] Jeff Giere Introducing November’s featured Members of the Month powered by: Valor Fitness, Jenkins Law & Massage and Wellness
CROSSFIT ABF MEMBER OF THE MONTH – Seth Floyd
[vc_row][vc_column width=”1/2″][vc_single_image image=”3541″ img_size=”full”][/vc_column][vc_column width=”1/2″][vc_column_text delay=”0″] Seth Floyd Introducing October’s featured Members of the Month powered by: Valor Fitness, Jenkins Law & Massage and Wellness
Hybrid Cycle Week 6
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 3 Sets: 7 x Single Arm Dumbbell Floor Press (Each Side) 200′ Single
0115 Perfect Box Squats
CrossFit ABF – Kids Fitness Metcon (No Measure) Warm-Up: Spinning Dodgeball Cone Switch – Coach sets up two lines of tall cones 5 meters apart,
Hybrid Cycle Week 6
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 2 rounds: 10 barbell deadlifts 10 hang cleans 10 front squats 10 strict
0124 Pushing Boxes
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Warm-Up: Stinky Feets – Scatter 2 socks per child around large circular play area. Place central
Our Member of the Month WOD – Kelly Scanlin – Member since 8-6-19
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Metcon Kelly Scanlon (Time) Accumulate 50 reps of the following: Deadlifts @ 19% of 1RM
Hybrid Cycle Week 6
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 2 rounds 10 pull-ups/rows 10 push ups 10 air squats 1:00 PVC mobility
0101 Childs Pose
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Review inchworm – with hands starting at feet, hands walk out to full plank and hold
Hybrid Training Cycle Week 6
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 2 rounds: 8 Suitcase Deadlifts (Each Side) 10 Cossack lunges 12 Double
Crossfit ABF team wod
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 10 kip swings 10 toes to bar/toes to rig 10 barbell cleans 10
0201 Bear Crawls
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Movement Prep 2:00 Animal walks 3:00-5:00 Using one or more large plyo or physio balls, allow
New Year, New You
CrossFit ABF – CrossFit Personal Training Warm-up () Strength Snatch (1X2) Set 1: 6 Reps @ 63% 1RM Set 2: 4 Reps @ 65 Set
Hot Rod
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 2 rounds 10 air squats 5 squat jumps 10 Glute Bridges :30 Seconds
12/31
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 10 reps of every exercise WITH coach Metcon 12/31 (Time) For Time 31
0204 Hollow Hold
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Movement Prep 3:00-5:00 50-meter sprint Kick dodgeball to self 2x (put dodgeballs in a bucket for
New Years Party Prep
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice 2 rounds 10 deadlift 10 hang clean 10 front squat THEN 3-way
Hybrid Cycle Week 6
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 2 rounds 10 burpees 10 DB box step ups 10 DB curls 10
1204 Dodgeball Deadlifts
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 1:00 any kind of hop 1:00 any kind of squat 1:00 any kind of jump GET
Hybrid Cycle Week 6
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice or jump up/double taps 10 burpees 10 PVC front rack opener 10
Triple Three
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 200m row 20 DUs 10 steps world’s greatest stretch 2:00 hip and ankle
Hannukah Hero Wod
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2: 00 any machine 10 burpees 10 wall ball shots 10 med ball cleans 1:00
1203 Partner Squats
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Get kids into a large circle, facing inward, each one with a dodgeball. Upon go, kids
Christmas week Chipper
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row THEN 1:00 PVC mobility THEN As a group, gather all equipment, and warm
Crossfit ABF 12 days of Christmas 2019 WOD
CrossFit ABF – CrossFit Personal Training Metcon Metcon (Time) 1 Squat Clean Thruster 95/65 2 Handstand Push-Ups 3 Box Jump overs (24″/20″) 4 Burpees 5
Hybrid Cycle Week 5
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DUs Check the leaderboard Get your mind right Metcon Metcon (3 Rounds for time)
0211 Speed Drills
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Movement Prep: 5:00 Burpulls (burpee to pull-up, vertical jump to bar) 2:00 10-meter sprint, spin 360
Hybrid Cycle Week 5
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 3 Sets For Quality: 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell
1202 Wall Walks
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Standing in a single file line, kids pass a 4#-6# medicine ball via side rotation from
Hybrid Cycle Week 5
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU or jump/double touch THEN Strength Metcon (No Measure) 3 Sets For Quality: :20
Hybrid Cycle Week 5
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 any machine 2 rounds 10 kip swings 10 pull-ups/ring rows 10 banded good mornings
1201 Climbing Mountains
CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 3x Bear crawl 10 meters Side shuffle 10 meters PVC trunk twists x 25 GET READY
Hybrid Cycle Week 5
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 3 Sets For Quality: 10 Cossack Squats 10 Waiter Squats *5 Reps Each
