WOD

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: 1:00 couch stretch each side 1:00 Samson stretch each side PRACTICE MOVEMENT PRACTICE: FOCUS: Review Strong Tree, Muscles On and Waiting in the Outfield (WIO) Movement Skills positions 1-3 Discuss […]

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 Metcon (Weight) Super Set 5×5 Bench Press AHAP 25 Reps of your core movement of choice. Rest 1 Minute Between Rounds Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14

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 shuffle GET READY: Cossack practice at wall 1:00 downward dog PRACTICE MOVEMENT PRACTICE: FOCUS: Partner-facing box squats practice (coaches to adjust position and proximity to box according to capacity to

CrossFit ABF – CrossFit Personal Training The idea for the day is to spend roughly 10 minutes per modality. Take a few warm up attempts the make a solid effort at a 10 rep max. Adjust weight as necessary for a 2nd attempt. Warm-up Warm-up (No Measure) 10 Burpees 11 Empty bar good mornings 12

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 Metcon Metcon (Time) For Time (with a Partner) 800 meter Medicine Ball Run 30/20lbs (1 person running with ball at a time. Alternate as needed) 30 Burpees 30 Jumping Lunges

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) 800m Run 10 Rounds 5 Pull Ups 10 Push ups 15 Squats 800m Run 35 Minute cap

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 Metcon Metcon (Time) 5 RFT 21/15 Calorie Row 15 Weighted Sit-Ups 30/20lbs 9 Bench Press (175/105) Rest 1:00 between rounds Scale Sit Ups should be heavy but unbroken Bench is

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 kids to experiment by throwing and bouncing to a target (chalk circle, hula hoop), bounce over a cone, or bounce into a tire. Experiment with short throws and high bounces,

CrossFit ABF – CrossFit Personal Training US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

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 Happy baby 1:00 PRACTICE MOVEMENT PRACTICE: FOCUS: Box jump landing position and Movement Skill review Hinge deadlift review, adjust ROM and load (dodgeball to 16kg kettlebell) for each individual as