Daily WOD

Partner Saturday!

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

3 Rounds

1:00 Machine

5 Up-downs

:30 Single Unders

– into –

2 rounds

10 Kip Swings

10 Ring Rows

Metcon (Time)

Teams of 2

15 Synchro Bar Muscle Ups or 20 Synchro Burpee Pull-Ups

85/70 Calorie Echo Bike

100 Double Unders (Each/Same time)

12 Synchro Bar Muscle Ups or 16 Synchro Burpee Pull-Ups

85/70 Calorie Echo Bike

100 Double Unders (Each/Same time)

9 Synchro Bar Muscle Ups or 12 Synchro Burpee Pull-Ups

85/70 Calorie Echo Bike

100 Double Unders (Each/Same time)

New England Patriots

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

10 min AMRAP

1 minute easy row

5 front squats (empty bar)

5 shoulder to overhead (empty bar)

10-sec handstand hold/ Plate overhead

Metcon (Time)

16-14-12

Calorie Row

Strict Handstand Push-Ups

– @8:00 –

16-14-12

Calorie Row

Front Squats (95/65)

– @16:00 –

16-14-12

Calorie Row

Push Press (95/65)

*Women’s Calories 13-11-9

*Run- 200- 150- 100m

*Bike- 12-10-8/ 10-8-6

Tampa Bay Buccaneers

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

8 min AMRAP

:30 Bike

5 Deadbugs (each side)

5 Hang Muscle Clean (Empty Bar)

5 Shoulder Press (Empty Bar)

5 yd butt kickers

5 yd high knees

Shoulder Press (1-1-1-1-1-1)

Shoulder Press:

– MAX OUT DAY!

* Rest a little longer than normal between sets when you reach heavier weights *

Metcon (Time)

2 person teams

5 rounds (each – 1:1/work:rest))

12 Toes to bar

6 Hang Squat Cleans (185/125)

50′ walking lunge

Green Bay Packers

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

AMRAP 8

Row :45

5 Single Arm Ring Row (each)

10 Alternating V-Ups (each)

5 Deadlifts (empty bar – begin to build for strength)

Deadlift (1-1-1-1-1-1)

Deadlift:

– MAX OUT DAY!

* Rest a little longer than normal between sets when you reach heavier weights

*Be cautious of form!

Metcon (Time)

5 rounds

10 Strict Pull-ups

5 deadlifts (315/225)

NFL

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

7 min amrap

30 sec easy bike

3 Jumping Squats

5 Down Dog/Seal Pose Transitions

3 Box Step-ups (each side)

5 Back Squats (empty bar – begin to build for strength)

Back Squat (1-1-1-1-1)

Back Squat:

– MAX OUT DAY!

– Recommended warm-up

5-4, 3-2, 2-1, 1…

*Rest a little longer than normal between sets when you reach heavier weights

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

10/8 Calorie Bike

10 Burpee Box Jump-overs (24/20)