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)