WOD 12.18.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm Up 3 (No Measure)

2 Rounds

400m Run

10 Push ups

10 Air Squats

25 Pass Throughs

Gymnastics

Ring Dips (10-10-10-10)

4 rounds of 10 dips at your own pace

Metcon

Metcon (AMRAP – Reps)

5 ROUNDS

3 minutes to complete:

500m Row

ME Jumping squats 45/35

Rest 3 minutes between rounds

WOD 12.15.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm Up 4 (No Measure)

2 rounds

200m Run

20 lunges holding wall ball

15 wall balls

10 burpees

5 pull ups (strict)

Weightlifting

Snatch (3-3-3-3-3)

Metcon

Metcon (Time)

FOR TIME

10-8-6-4-2 reps

Snatch 135/95

Pull-ups

200m Run

WOD 12.14.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

250m row

15-3 sec descent air squats

15 barbell shrugs

15 clean high pulls

15 inch worms

Weightlifting

Clean (10 minutes to work squat clean technique)

Metcon

Metcon (Time)

Teams of 2

1600m Assault Bike

24 Squat Cleans 135/95

800m Row

20 Squat Cleans

40 Burpees over the bar

16 Squat Cleans

200 double unders

12 Squat Cleans
Each partner does even amount of work and partner A completes all amount of one movement before partner B begins there reps of that movement (i.e. Partner A Bikes 800m then Partner B bikes 800m then Partner A Completes 12 squat cleans then partner b completes 12 squat cleans…..)

WOD 12.13.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 PVC OVH Squats

20 Mountain Climbers

30 Passthrough

20 Mountain Climbers

10 PVC OVH Squats

Skill

Metcon (Weight)

4 Rounds

12 DB Bent Over Row (Mod/heavy)

:30 sec Hollow Rocks

Metcon

Metcon (AMRAP – Reps)

6 ROUNDS

90 Sec Amrap

10 OVH Squats 95/65

ME Box jump overs 24/20

Rest 90 sec between rounds
Score is total Box Jump Overs for all 6 rounds

WOD 12.12.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 light wall balls

20 passthroughs

30 air squats

40 double unders

Metcon

Metcon (Time)

Partner WOD

For Time

100 Cal Row

50 Wall balls 20/14

40 pull-ups

30 burpees

40 pull-ups

50 Wall balls

100 Double Unders
Work can be split however the athletes choose as long as both teammates do an even amount of work!

BUY-OUT

Metcon (No Measure)

100 Partner wall ball sit-ups
Pass the ball between the partners until both have completed 100 sit-ups

WOD 12.11.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up 2

2 Rounds

200m Run

10 reps of

squats

push ups

KBS

T2B

Weightlifting

Deadlift

Heavy Set of 5

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 SDHP 95/65

20 Slamball over the shoulder 30/20

400m Run

REST 3 Min

5 Min AMRAP

10 SDHP

20 Slamball over the shoulder
Score is TOTAL amounts of rounds and reps you get in BOTH Amraps.

WOD 12.8.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm-up (No Measure)

TABATA

Air Squats

Push-ups

(Done as one Tabata)

Clean High Pulls

Mountain Climbers

(Done as 2nd Tabata)

Metcon

Metcon (Time)

HEAVY DOUBLE GRACE

Teams of 2

60 Clean & Jerks 155/125
Alternate every 3 reps until all 60 C&J have been completed.

BUY-OUT

Metcon (No Measure)

100 V-Ups at your own pace

WOD 12.7.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm Up 4 (No Measure)

2 rounds

200m Run

20 lunges holding wall ball

15 wall balls

10 burpees

5 pull ups (strict)

Gymnastics

Metcon (No Measure)

8 MIN EMOM

5 DB Press & 5 Pull-ups

Metcon

Metcon (Time)

21-15-9

Thrusters 95/65

Ring Dips

400m Run

WOD 12.6.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run

10 strict press with barbell

10 back squat with barbell

10 light KB swings

10 inch worms

Weightlifting

Push Press (Heavy Set of 5)

Metcon

Metcon (AMRAP – Reps)

TEAM OF 2

8 ROUNDS

20 KB Snatch 53/35

1 Min ME Burpees
Partner A works while Partner B rests & Vice a versa. Score is amount of Burpees for the total team. Put individual score in comments

BUY-OUT

Metcon (No Measure)

Accumulate 3 minutes in Hollow Hold

WOD 12.5.17

Crossfit Above the Bar – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

500m Row

10 Spiderman Lunges

10 push ups

10 Jumping lunges

50 Double Unders

Weightlifting

Back Squat

3 Rep Max

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

40 Double Unders

20 KB Front Rack Lunges 53/35

400m Run

Skill

Metcon (No Measure)

BUY-OUT

100 Ab Mat Sit-Ups
Done at Athlete’s own pace