Daily WOD

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

2 Rounds:

6 Spiderman hand walkouts (3/3)

5 Push ups

2 Rounds:

5 Deadlifts

5 Power cleans

(Add weight each round)

Clean Complex (2-2-2-2-2)

Build to a Heavy Complex:

1 Hang Power Clean

1 Power Clean

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

9 Hang Power Cleans (135/95)

12 Push-ups

15 Deadlifts (135/95)

Rx+ 155/105

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

3 Rounds:

5 strict pull ups

30 Single unders

:30 bike/row

Gymnastics

Pull up practice.

Strict, kipping, butterfly.

Metcon (Time)

10-20-30-40-50:

Double Unders

AbMat Sit-ups

After Each Set:

Pull ups (5-10-15-20-25)

CrossFit Abundantly More – CrossFit

Announcements

CFAM Christmas Party!

Saturday December 7th, 2019!

Warm-up (No Measure)

1 minute:

Easy bike

Glute bridges

Box step ups (30s each leg)

:40 Seconds

Moderate Bike

Single leg glute bridges

Box step ups (20s each leg)

:30 Seconds

Fast bike

Glute bridge walkouts

Slow Air Squats

Back Squat Complex (2-2-2-2-2-2)

Build to Heavy Complex:

1 Pausing Back Squat (3 Seconds)

1 Back Squat

Metcon (Time)

3 Rounds For Time:

10 Power Snatch 95/65#

20/14 Calorie Assault Bike

20 Single Dumbbell Box Step-ups (10 Each Side) 50/35#

CrossFit Abundantly More – CrossFit

Announcements

CFAM Christmas Party!

Saturday December 7th, 2019!

Warm-up (No Measure)

3 Rounds:

6 Dumbbell Press (3/3)

4 Up-Downs

Row 250M

Metcon (Time)

6 Rounds:

12 Alternating Dumbbell Snatches (50/35)

10 Lateral Burpees Over Dumbbell

200m Run

CrossFit Abundantly More – CrossFit

Announcements

CFAM Christmas Party!

Saturday December 7th, 2019!

Warm-up (No Measure)

3 Rounds:

Bike/ row :30

5 Strict Press

7 Russian KB Swings

6 Box Step Ups

Push Press (3-3-3-3)

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Endurance

Row 1k X 4

Rest 2:00

Extra work

3 Rounds:

75 Double-Unders

10 Dumbbell Burpee Box Step-Overs (50’s/35’s)

Box – 24″/20″