5.27.19 HAPPY MEMORIAL DAY!

Crossfit Above the Bar – CrossFit

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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

Murph

Crossfit Above the Bar – CrossFit

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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

5.24.19

Crossfit Above the Bar – CrossFit

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Clean and Jerk (1-1-1-1-1-1)

Back Squat (5-5-5-5)

Metcon (Time)

For time:

30 deadlifts 155/135

30 hang power cleans 155/135

30 S2OH 155/135

6.23.19

Crossfit Above the Bar – CrossFit

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Metcon (No Measure)

E3MOM 12 min

250m row

3 burpee pull ups

Rest remaining time

Metcon (No Measure)

15 min mobility

5.22.19

Crossfit Above the Bar – CrossFit

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Hang Power Snatch (6×3)

Metcon (AMRAP – Rounds and Reps)

15 min amrap

1 legless rope climb

7 squat snatch 115/75

1 legless rope climb

14 t2b

1 legless rope climb

21/18 assault bike cals

5.21.19

Crossfit Above the Bar – CrossFit

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Metcon (No Measure)

10 min emom

Even: 10 ring dips

Odd: 5 strict hspu

Metcon (Time)

5 rounds

150m sprint

200m row

Rest 2 minutes between rounds

5.20.19

Crossfit Above the Bar – CrossFit

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Clean and jerk complex (6 sets)

1 power clean

1 squat clean

2 split jerks

Metcon (Time)

4r4t

21 thrusters 95/65

9 pull-ups

7 c2b

5.17.19

Crossfit Above the Bar – CrossFit

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Deadlift (1rm)

Metcon (Time)

For time

10-9-8-7-6-5-4-3-2-1

Burpees kB swings 53/35

5.16.19

Crossfit Above the Bar – CrossFit

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Handstand Walk (10 minutes )

Or handstand work!

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Score is time minus rest time!

5.15.19

Crossfit Above the Bar – CrossFit

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Front Squat (3×8)

Metcon (AMRAP – Rounds and Reps)

10 min amrap

15 cal bike

20 cal row

10 box jumps 24/20