Daily WOD

CrossFit Fundraiser 1

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

3 Rounds:

6 Squats

6 Inchworm to push-up

100m Run

Metcon (AMRAP – Reps)

EQUIPMENT

AMRAP 10- Complete as many rounds as possible in 10 minutes of:

10 Squats

9 Dumbbell Snatches, Right Arm

10 Push-ups

9 Dumbbell Snatches, Left Arm

DB= 50/35#

Metcon (AMRAP – Reps)

NO EQUIPMENT

AMRAP 10- Complete as many rounds as possible in 10 minutes of:

10 Squats

9 Odd Object Ground to Overhead

10 Push-ups

9 Odd Object Ground to Overhead

DizzyBat

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

Warmup Set 1

20 Double Unders/ 40 Single Unders

10 Alt. Reverse Lunges*

5 Burpees

Warmup Set 2

10 Double Unders/ 20 Single Unders

10 Alt. Reverse Lunges*

3 Burpees

*Performed With Lighter Weight

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 18:

60 Double Unders

30 Dumbbell Reverse Lunges

15 Russian KB/DB Swings

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

60 Line Hops/Toe Taps

30 “Odd-Object” Reverse Lunges

15 Odd Object Swings

Extra work

BINGO sheet!

Kalsnew

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

3 Rounds:

1 Minute Run

10 Lateral Jumps over Dumbbell

10 Alternating Dumbbell Cleans

10 Alternating Dumbbell Push Press

Metcon (Time)

For Time:

100 Alternating Dumbbell Clean and Jerks

*On the Minute: 5 Burpees Over Dumbbell

Metcon (Time)

NO EQUIPMENT

For Time:

100 Odd-Object” Ground-to-Overhead

*On the Minute: 5 Burpees Over “Odd-Object”

Extra work

10 Rounds:

:20 Superman holds

:40 Rest

Pipes

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

8 Minutes For Quality:

30 Second Hollow Hold

200 Meter Jog

10 PVC Pass Throughs*

5 Inchworm to Push-ups

*Use broomstick, or towel/band

Metcon (Time)

For Time:

50-40-30-20-10: Sit-ups

50-40-30-20-10: Push-ups

50-40-30-20-10: Single DB/KB/Odd Object Bent over Rows

Endurance

Running Intervals

Run 1:40

Rest :20

Kelly’s House

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

For Quality

60 Second Run

6 Inchworms

6 DB Strict Press (3/3)

6 Broad Jumps

40 Second Run

4 Inchworms

4 DB Strict Press

4 Broad Jumps

20 Second Run

2 Inchworms

2 DB Strict Press

2 Broad Jumps

*Performed with light weight

Metcon (Time)

5 Rounds For Time:

400 Meter Run

30 Dumbbell Goblet Thrusters

30 Lateral Hops Over Dumbbell

Metcon (Time)

5 Rounds For Time:

400 Meter Run

30 “Odd-Object” Thrusters

30 Lateral Hops Over “Odd-Object”

Extra work

BINGO sheet!