Daily WOD

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

AMRAP 10:

100m jog

5 Deadlift (empty bar)

5 Shoulder press

5 Hanging knee raises

5 Russian KB swings

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Teams of two:

50 Clean and Jerk (135/95)

400m Run

50 Toes-to-Bar

400m Run

50 KB Swings (70/53)

400m Run

50 Calorie Row

400m Run

Partners can split reps any way.

Both Partners must run together.

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

10 min AMRAP

100m partner jog

5 birddogs (each side)

5 ring row

5 step-ups (each side)

3 up-downs

Metcon (Time)

Teams of 2

75 Alternating Dumbbell Steps ups (50s/35s) (24/20)

30 Syncro Burpee Pull Ups

50 Alternating Dumbbell Step Ups (50s/35s) (24/20)

20 Syncro Burpee Pull Ups

25 Alternating Dumbbell Step Ups (50s/35s) (24/20)

10 Syncro Burpee Pull Ups

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

8 Minute AMRAP

Bike/Row :30

5 Strict Pull-ups/ RR

5 Push-ups

5 Strict Press (empty bar)

5 OH Squats

5 Box Step-ups

Thanksgiving With The Girls (Time)

For Time

“Angie’s” House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

“Helen’s” House

400 meter Run

21 Kettlebell Swings (53/35 lb)

12 Pull-Ups

“Fran’s” House

15 Thrusters (95/65 lb)

15 Pull-Ups

“Nancy’s” House

400 meter Run

15 Overhead Squats (95/65 lb)

“Grace/Isabel’s” House

20 Ground-To-Overheads (95/65 lb)

“Kelly’s” House

400 meter Run

30 Box Jumps (24/20 in)

30 Wall Balls (20/14 lb)

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

2 Min Bike/Row

then:

3 Clean grip deadlifts (PVC)

3 Clean high pulls (PVC)

3 Muscle Clean + Shoulder press (PVC)

3 Power Clean + Push Jerks (PVC)

3 Front Squats (PVC)

3 Squat Clean and jerks (PVC)

repeat with cycle w/ empty barbell

Clean and Jerk (10 x 2)

Clean and Jerk

Every 1:00 (10 sets)

2 Clean and Jerks @75% (singles)

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

32 Wall Balls (20/14)

32 Abmat Sit-ups

CrossFit Abundantly More – CrossFit

Announcements

*Thanksgiving Week Schedule*

M & T- Regular Class Schedule

W- AM Classes Only

Th- 9:00 Thanksgiving WOD

F- 8:00 & 9:00 Classes Only

S- 9:00 Class

Warm-up (No Measure)

10 min AMRAP

1 min easy assault bike

5 Deadbugs (each side)

3 Burpee Broad Jumps

5 Strict Press

5 Hang Power Sntach

Metcon (Time)

3 Rounds

30/22 Calorie Bike

10 Hang Power Snatch (135/95)

Shoulder Press (3-3-3)

#1: 3 reps @ 70%

#2: 3 reps @ 80%

#3: 3 reps + @ 90%

Extra work

3 sets

10 Barbell Row

10 Russian twist (each side)

Max Medball Press (cap @ 30)