12.11.18

Crossfit Above the Bar – CrossFit

9am coach is running late due to traffic in Destin! Will be there as soon as possible!

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Shoulder Press (5@40, 5@50, 5@60)

Metcon (Time)

For time:

50 jumping B.B. squats 45/35

40 sandbag over the shoulder

30 g2oh 95/65

20 burpees over the bar

10 pull ups

600m run

12.10.18

Crossfit Above the Bar – CrossFit

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Back Squat (5@40, 5@50, 5@60)

Metcon (Time)

3r4t

30 wallballs 20/14

30 t2b

Metcon (No Measure)

3 sets of max unbroken push ups

12.7.18 Martel’s B-Day WOD

Crossfit Above the Bar – CrossFit

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Front Squat (5@75 3@85, 1+@95)

Metcon (AMRAP – Rounds and Reps)

6 min to find

1rm sumo deadlift

Then immediately into

12 min amrap

12 sdhp 95/65

9 hspu

17 cal row

wod 10.6.18

Crossfit Above the Bar – CrossFit

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Clean (5@75, 3@85, 1+@95)

Metcon (AMRAP – Rounds and Reps)

12 min amrap

150m run

20 box jumps

10 kb snatch 53/35

5 pull ups

12.5.18

Crossfit Above the Bar – CrossFit

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Shoulder Press (5@75, 3@85, 1+@95)

Metcon (Time)

4r4t

6 t2b

12 kB swings 53/35

24 cal row

WOD 12.4.18

Crossfit Above the Bar – CrossFit

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Back Squat (5@75, 3@85, 1+@95)

Metcon (AMRAP – Rounds and Reps)

4 rounds

2 min amrap

5 snatch 95/65

10 box dips

20 dubs

Rest 2 min between rounds

WOD 12.3.18

Crossfit Above the Bar – CrossFit

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Metcon (Time)

10R4T

8 power cleans

10 OVH squats

5 Pull-ups

150m Run

weight 135/95

Wod 11.30.18

Crossfit Above the Bar – CrossFit

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Front Squat (3@70,80,90)

Metcon (AMRAP – Rounds and Reps)

12 min amrap

15 wall balls

10 hand release push ups

150m wall ball run

Weight 20/14

11.29.18

Crossfit Above the Bar – CrossFit

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Clean (3@70,3@80,3@90)

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

11.28.18

Crossfit Above the Bar – CrossFit

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KB FLOW (5×5)

kb squat clean into

thruster into

squat

Metcon (AMRAP – Rounds)

21-15-9

pull-ups

deadlifts 155/125

50 dubs after each round