WOD 7.18.18

Crossfit Above the Bar – CrossFit

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Metcon (AMRAP – Reps)

20 min EMOM

EVEN: 6 power snatch 135/95

ODD: 30 sec ME dubs

Score is total number of DUs

Metcon (No Measure)

100 dragon flies AFAP

WOD 7.17.18

Crossfit Above the Bar – CrossFit

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M: Shoulder Press (1RM)

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap:

21 Ab Mat Sit-ups

15 Burpee Box Jumps

9 S2OH 115/75

WOD 7.16.18

Crossfit Above the Bar – CrossFit

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Deadlift (I REP MAX)

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
400m Run is to the stop sign, and when coming back, turn right and run around the grassy area.

Do this twice for the 800m

Wod 7.13.18

Crossfit Above the Bar – CrossFit

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Clean (1×5@45, 1×5@55, 1×5@65)

Metcon (Time)

10-1 reps of

Clean 115/75

S2OH 115/75

150m run after each round

Wow 7.12.18

Crossfit Above the Bar – CrossFit

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@: Back Squat (1×5@45, 1×5@55, 1×5@65)

Metcon (Time)

Partner wod

5r4t

20 empty bb ovh lunges

20 empty bb back squats

500m row

Partner not working holds a squat

WOD 7.11.18

Crossfit Above the Bar – CrossFit

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1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (Time)

4R4T

15 Wall balls 20/14

15 T2B

30 DUs/90 Singles

WOD 7.10.18

Crossfit Above the Bar – CrossFit

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Shoulder Press (1×5@45, 1×5@55, 1×5@65)

Metcon (AMRAP – Reps)

10 min amrap

Ascending reps of 1-2-3-4-5…

Snatch 95/65

OVH squat 95/65

1 snatch, 1 OVH squat, 2 snatches, 2 OVH squats, and so on…

WOD 7.9.18

Crossfit Above the Bar – CrossFit

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Deadlift (1×5@40, 1×5@50, 1×5@60)

Metcon (Time)

For Time

15-12-9

Sumo deadlifts 195/135

Box jumps 24/20

150m KB OVH carry 53/35
Athlete can switch arms as needed during the OVH carry!

Wod 7.6.18

Crossfit Above the Bar – CrossFit

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Clean (1×5@75, 1×3@85, 1×1+@95)

Metcon (Time)

50-40-30

Cal row

Amsu

kB snatch 53/35

Wod 7.5.18

Crossfit Above the Bar – CrossFit

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Back Squat (1×5@75, 1×3@85, 1×1+@95)

Metcon (Time)

21-15-9

Squat cleans 95/65

HSPU

300m run