Daily WOD
Troy
CrossFit Abundantly More – CrossFit
Warm-up (No Measure)
7 min amrap
5 double Dumbbell deadlift (light)
5 double DB hang cleans (light)
5 double DB shoulder to overhead (light)
20 single unders
Metcon (Time)
5 rounds
7 Devil’s Press (50s/35s)
49 Double Unders
-12 minute time cap-
Rest 3 minutes
Squat Clean (2-2-2-2-2)
10 minutes to find a heavy set of two (singles)
Extra work
3 sets
10 Windshield wipers (floor)
10/10 Bent Over DB Row
High Noon
CrossFit Abundantly More – CrossFit
Dynamic Warm-up (No Measure)
Walk on toes (50′)
Walk on heels (50′)
Knee to chest (50′)
Quad stretch (50′)
Frankenstein’s (50′)
Figure 4 (50′)
Samson stretch (50′)
High knees (100′)
Butt kickers (100′)
Side shuffle (100′)
Run (100′)
Metcon (Time)
5 rounds
500/400m Row
400m Run
– 30 minute Time Cap –
Cool Down
-2 min Calf smash (each side)
-1 min twisted cross (each side)
-1min Banded Hamstring Stretch (each side)
Unforgiven
CrossFit Abundantly More – CrossFit
Warm-up (No Measure)
3 rounds
10 floor press w/ plate
10 wallball thrusters (light ball)
10 power cleans (empty bar)
Bench Press (5-5-5-5-5)
Begin at 50% of 1RM, building weight with each set (End with a heavy 5 rep. Do not attempt a 5 rep max)
-New set every 2 minutes-
Metcon (Time)
For Time:
50 Wall Balls (20/14)
25 Power Cleans (155/105)
50 Wall Balls (20/14)
– 12 minute time cap –
Extra work
100 Banded Seated Rows
100 Banded Hamstring Curls
The good, the bad, the ugly
CrossFit Abundantly More – CrossFit
Warm-up (No Measure)
2 rounds
30 sec bike
30 sec up downs
30 sec alt v-ups
30 sec plate hops
Metcon (AMRAP – Reps)
5 rounds
1 minute Max Calorie Bike
1 minute Max Burpees
1 minute Max Abmat Sit Ups
1 minute Max Double Unders
1 minute Rest
Extra work
3 rds
15/15 Bent over DB Row
15/15 Seated Single Arm DB Z Press
True Grit
CrossFit Abundantly More – CrossFit
Warm-up (No Measure)
3 rounds
10 Goblet Squats w/ DB (3 sec hold in bottom)
10 Dumbbell Strict Press (each side)
10 Alt Dead Bugs (each side)
Front Squat (5-5-5-5-5)
Begin at 50% of 1RM, building weight with each set (End with a heavy 5 rep. Do not attempt a 5 rep max)
-New set every 2 minutes-
Metcon (Time)
3 rounds
30/20 Calorie Row
30 Dumbbell Snatch (50/35)
20/14 Cal. Bike
300m Run
Cool Down
Mobility:
2 min couch stretch (each side)
1 min quad smash w/ barbell (each side)