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)