Daily WOD

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

2 Sets

30 Seconds Single Leg Glute Bridge (Each Side)

30 Seconds Front Plank

30 Seconds Glute Bridge

30 Seconds Air Squats

30 Seconds Glute Bridge Walkouts

30 Seconds Inchworm to Push-up

Metcon (Time)

For Time:

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

* On the Minute: 5 Burpees

* Barbell: 95/65

Extra work

3 Rounds:

30 Seconds Max Double Dumbbell Row

30 Seconds Max Hand Release Push-ups

30 Seconds Max Double Dumbbell Romanian Deadlifts

30 Seconds Max Push-ups

Rest 1 Minute Between Sets

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

60 Seconds Seconds Shuttle Runs (Easy)

45 Seconds Seconds Active Samson

30 Seconds Hollow Hold

60 Seconds Shuttle Runs (Moderate)

45 Seconds Straight Leg Sit-ups

30 Seconds Arch Hold

60 Seconds Shuttle Runs (Faster)

45 Seconds Reverse Lunges

30 Seconds Push-up to Down Dog

Metcon (Time)

5 Rounds For Time:

30 Reverse Lunges

20 Shuttle Runs

10 Toes to Bar

Extra work

5 Sets:

1 Minute Hollow Hold

1 Minute Wall Sit

1 Minute Side Plank (30 Seconds Each)

1 Minute Rest

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

30 Seconds Single Unders

30 Seconds Lateral Squats

30 Seconds Active Spidermans

30 Seconds Single Unders

30 Seconds Slow Air Squats

30 Seconds Mountain Climbers

30 Seconds Single Unders

30 Seconds Air Squats

30 Seconds Frog Hops

30 Seconds Single Unders

30 Seconds Goblet Squats

30 Seconds Slow Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Barbell Burpees

12 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Lateral Burpees

9 Thrusters (95/65)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Lateral Burpees

6 Clusters (95/65)

Extra work

4 Giant Sets:

30 Seconds Max Single Dumbbell Overhead Tricep Extensions

30 Seconds Max Double Dumbbell Russian Swings

30 Seconds Max Banded Pull Aparts

Rest 1:30 Between Sets

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

3 Rounds:

30 Seconds Active Samson

30 Seconds Pigeon Pose (Each Side)

30 Seconds Active Divebombers

30 Seconds Barbell Romanian Deadlifts

Metcon (AMRAP – Reps)

16 Rounds:

20 Seconds Deadlifts (135/95)

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest

Extra work

4 Giant Sets:

15 Single Leg Glute Bridges (Left)

15 Single Leg Glute Bridges (Right)

15 Weighted Glute Bridges

15 Glute Bridges

Rest 1 Minute Between Sets

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

200 Meter Run

2 Rounds:

30 Seconds Inchworm to Push-ups

30 Seconds Active Spidermans

30 Seconds Active Samsons

200 Meter Run

2 Rounds:

30 Seconds Pausing Air Squats (3 Seconds in Bottom)

30 Seconds Dead Hang From Pull-up Bar

30 Seconds Front Plank to Push-up Plank

200 Meter Run

2 Rounds:

3 Strict Pull-ups

6 Push-ups

9 Air Squats

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Metcon (Time)

AT-HOME WOD

MURF

1 Mile Run

100 Sit-ups

200 Push-ups

300 Air Squats

1 Mile Run