WOD 9.21.18

Crossfit Above the Bar – CrossFit

No 9am class today!

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Barbell Row (5×5)

Metcon (Time)

150m run

300m run

600m run

600m run

300m run

150m run

*rest 1:1 per each run

WOD 9.20,18

Crossfit Above the Bar – CrossFit

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Metcon (No Measure)

15 minutes to work any skill (ask coach for help)

Metcon (AMRAP – Rounds and Reps)

10 min amrap

250m row

25 kB swings 53/35

25 DUs/75 singles

Rest 5 min

Then 5 min Amrap of same

WOD 9.19.18

Crossfit Above the Bar – CrossFit

THERE WILL BE NO 5:30am CLASS TODAY

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Front Squat (5×3 with 3 sec pause)

Metcon (AMRAP – Rounds and Reps)

12 min amrap

5 hspu

10 wall balls 20/14

150m run

9.18.18

Crossfit Above the Bar – CrossFit

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Snatch (Find a heavy double)

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Wod 9.17.18

Crossfit Above the Bar – CrossFit

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Back Squat (6×3 with a 3 second pause at bottom)

Metcon (Time)

5R4T

10 power cleans 135/95

10 Burpees over the bar

10 T2B

9.14.18

Crossfit Above the Bar – CrossFit

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Clean and Jerk (5×3 ascending )

()

9.13.18

Crossfit Above the Bar – CrossFit

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Man maker (5×5 moderate)

Metcon (AMRAP – Rounds and Reps)

20 min amrap

12 alt dB snatch 50/35

6 OVH squats with dB

150 m run

Rest 1 minute between rounds

9.12.18

Crossfit Above the Bar – CrossFit

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Deadlift (6×3 ascending)

Metcon (Time)

21-15-9

Deadlifts 225/155

Pull-ups

Metcon (No Measure)

100 amsu

100 Russian twists

WOD 9.11.18

Crossfit Above the Bar – CrossFit

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Metcon (Time)

TODAY WE WORKOUT IN REMEMBRANCE OF THOSE WE LOST 17 YEARS AGO AND FOR THOSE WHO SACRIFICE THIER LI VES FOR OUR WONDERFUL COUNTRY. THANK YOU TO ALL OF OUR MILITARY SERVICE MEMBERS AND YOUR FAMILIES. WE WILL NEVER FORGET!!!!!!!

For Time;

2001m Row

11 box jumps 30/24

11 thrusters 125/85

11 C2B

11 power cleans 170/115

11 HSPU

11 KB Swings 53/35

11 T2B

11 Deadlifts 170/115

11 push jerks 170/115

2001m Row

***Starting tomorrow 9/12, we will begin having 9am classes again!

WOD 9.10.18

Crossfit Above the Bar – CrossFit

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Shoulder Press (5×5 ascending )

Metcon (Time)

10-1

Ground to overhead 115/75

300m run