Daily WOD
Winter Is Coming
CrossFit Abundantly More – CrossFit
Warm-up (No Measure)
2-3 sets (8 mins max)
1 min bike
10 Band Pull-aparts
5 Up Downs
Bench Press (8×3)
-80%
-Every 1:30
Metcon (Time)
Teams of 2 (1:1)
6 sets Each
15/12 Calorie Bike
8 Burpee Box Jump Over 30/24
Extra work
3 rounds
60 sec Russian Twist
45 sec Plank hold (elbows)
30 sec handstand hold
Game of Thrones
CrossFit Abundantly More – CrossFit
Warm-up (No Measure)
2-3 sets (8 mins max)
1 min easy bike
7 jumping squats
7 alt. V-ups (each side)
7 wall angels
Metcon (Time)
30 Squat Clean and Jerk (135/95)
-Rest till 10:00-
20 Squat Clean and Jerks (165/115)
-Rest till 20:00-
10 Squat Clean and Jerks (205/145)
Extra work
3 sets
8-12 Glute Ham Raises
1:00 Active Hang
Karen
CrossFit Abundantly More – CrossFit
Warm-up (No Measure)
2-3 sets (8:00 Max)
1 min Bike/row
10 wall angels
5 stepback lunges (each side)
10 band pull aparts
Bench Press (1×2, 7×3)
-80%
-Every 1:30
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Knuckles
CrossFit Abundantly More – CrossFit
Warm-up (No Measure)
2-3 sets (8 mins max)
100m easy jog
20 Single Unders
5 broad jumps
5 behind the neck push press (empty bar)
Snatch (1-1-1)
10:00 to work up to a Heavy 3 (singles)
Metcon (Time)
3 Rounds
100 Double Unders
30 Toes to Bar
Extra work
3 Rounds
10 Dumbbell Curtsy Lunge (each side)
10 Seated Alternating Dumbbell Z-press (each side)
30 second Hollow Rock Hold
Knuckles
CrossFit Abundantly More – CrossFit
Warm-up (No Measure)
2-3 sets (8 mins max)
100m easy jog
20 Single Unders
5 broad jumps
5 behind the neck push press (empty bar)
Snatch (1-1-1)
10:00 to work up to a Heavy 3 (singles)
– Squat Snatch if possible but if mobility is the limiting factor then scale to Power Snatch.
– Sets are completed in singles (no touch and go). Allow a 3-5 second turn around between reps.
– Make sure reps look good before adding weight. We want consistency with the catch and landing of the feet from rep to rep.
Metcon (Time)
3 Rounds
100 Double Unders
30 Toes to Bar
Extra work
3 Rounds
10 Dumbbell Curtsy Lunge (each side)
10 Seated Alternating Dumbbell Z-press (each side)
30 second Hollow Rock Hold