Daily WOD

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

2 Rounds:

Bike/Row 1:00

5 Strict Pull-ups/ Ring rows

5 Empty bar strict press

5 Front Squats

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

Teams of 2:

40 Calorie Row

30 Sit ups

20 Power Cleans

10 Thrusters

Round 1: 95/65

Round 2: 115/85

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

3 Rounds:

Bike/Row :30

6 Kettlebell Deadlift

6 Russian KB Swings

100′ Farmers Carry 1 KB (switch at 50′)

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

21/15 Calorie Bike

12 Kettlebell Swings (70/53)

15 Pull ups

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

:30 each

Single Unders

Slow Air Squats

High Single Unders

Air Squats

Quick Single Unders

Glute Bridges

Double Taps

Single Leg Glute Bridges

Double Under Practice

Jumping Air Squats

Warm-up (No Measure)

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

–

3 High Hang Squat Cleans

3 Hang Squat Cleans

3 Squat Cleans

Metcon (AMRAP – Reps)

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (135/95)

25 Double Unders

Rx+ (135,155,185/95,115,135)

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

1:00 Bike or row

2 Rounds:

8 Squats holding medball

5 Hanging knee-raises

5 Dumbbell press (5L/5R)

Back Squat Waves

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wallballs (20/14)

40/30 Calorie Bike

30 Toes to Bar

20 Dumbbell Snatches (50/35)

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

2 Rounds:

20 Seconds PVC Pass Throughs

40 Seconds Push-up to Down Dog

20 Seconds PVC Strict Press (Barbell Rd. 2)

40 Seconds Active Spidermans

20 Seconds PVC Push Press (Barbell Rd. 2)

40 Seconds Inchworm to Push-ups

20 Seconds PVC Lateral Hops

40 Seconds Mountain Climbers

Pressing Complex (3-3-3-3-3)

5 sets:

1 Push Press

2 Push Jerks

Metcon (Time)

21-15-9:

Push Jerks (135/95)

Lateral Barbell Burpees

Extra work

3 Giant Sets:

5 Double Kettlebell Hang Cleans

100 Meter Double Kettlebell Front Rack Carry

20/15 Calorie Row

30 Banded Pull-downs