Daily WOD
The Chain
CrossFit Abundantly More – CrossFit
Warm-up (No Measure)
10 min AMRAP
1 min easy row
5 DB Clean and Jerks (Light weight – each side)
3 updowns
5 floor to elbow stretch (each side)
Metcon (Time)
10 rounds
14/12 Calorie Row
10 Alternating Hang Dumbbell Clean and Jerks (50/35)
8 Burpee over rower
Bike 10/8
Cap- 25 min
Extra work
3 Sets
30 – 60 seconds Handstand Hold
10 Tempo Goblet Squats (Smooth and Controlled)
Mr. Blue Sky
CrossFit Abundantly More – CrossFit
Warm-up (No Measure)
8 min AMRAP
30 Toe taps
8 Floor Press w/ Plate
5 Alt V-ups (each side)
8 Jump Squats
Snatch Pull + Snatch (5 x 4)
2 Snatch Pulls + 2 Snatch
Every 1:30
60%, 65%, 70%, 75%, 80%
Metcon (AMRAP – Rounds and Reps)
15:00 Amrap (Team of 2)
5 Strict Pull Ups (each)
10 Synchro push ups
20 Calorie Bike
Extra work
1 min forearm smash w/ barbell (each side)
1 min palm smash w/ lacrosse ball (each side)
Partner Saturday!
CrossFit Abundantly More – CrossFit
Warm-up (No Measure)
Run 200m
then
Amrap 8
5 Up-downs
5 Alt. Step-ups (each)
5 Alt. V-ups (each)
5 DB Shoulder Press (each)
Metcon (Time)
Teams of 2:
Run 400m with plate (45/25)
80 Ground to Overhead w/ plate
80 Alt. Box Step-ups with plate
80/60 Calorie Row (resting partner holds plate)
80 Burpees to plate
80 Partner medball sit-ups (20/14)
Run 400m with plate
Vibranium
CrossFit Abundantly More – CrossFit
Warm-up (No Measure)
10 min Amrap
1:00 Machine
3 Inch Worms
10 Barbell Rows
5 Air Squats
Mayhem Clean Complex
Power Clean, Hang Clean, Clean
– 2 sets x 1+1+1 reps @ 72.5% 1 RM clean
– 3 sets x 1+1+1 reps @ 77.5% 1 RM clean
Metcon (Time)
10 rounds
10 Deficit Push Ups (45s/25s)
10 Front Squats (135/95)
Rx+ 155/105
Extra work
4 sets
10 Single Arm Dumbbell Lawnmower Row (each)
10 Single Leg Glute Bridges (each)
Klaw
CrossFit Abundantly More – CrossFit
Warm-up (No Measure)
AMRAP 5
Rowling.
-Do 1 burpee for every meter over/under 100m you are (not to exceed 5 burpees)
Metcon (AMRAP – Rounds and Reps)
Amrap 20 (Teams of 2)
2000/1600m Row
M/F-1800m
-in remaining time-
Max Rounds
20 Burpee Box Jump Overs (24/20)
10 Power Snatch (135/95)
Split reps as desired
Rx+ 185/125
Extra work
4 sets
15 GHD’s OR 1 min of GHD practice OR 20 Abmat situps