WOD and news

02.21.18 WOD

STRENGTH
shoulder press 5 x 3
WOD
AMRAP in 7 minutes
8 goblet squats, 55/40
2 hand stand push ups
8/4, 8/6, 8/8 …
AWOD
30 Russian twists

02.20.18 WOD

WOD
row 500m
20 power cleans, 95/65
20 front squats
20 pull ups
row 500m
20 squat cleans
20 push press
20 ring dips
row 500m
20 hang power cleans
20 thrusters
20 toes to bar
AWOD
tabata side plank

CrossFit GBAR3_02.20.18 WOD

02.19.18 WOD

STRENGTH
10 x hang power snatch + power snatch
WOD
30-20-10
DU’s
alternating DB snatch, 45/30
AWOD
20 GHD hip extensions and sit ups

CrossFit GBAR3_02.19.18 WOD

WODs Feb 19-23

Monday, Feb 19
STRENGTH

10 x hang power snatch + power snatch
WOD
30-20-10
DU’s
alternating DB snatch, 45/30

Tuesday, Feb 20
WOD

row 500m
20 power cleans, 95/65
20 front squats
20 pull ups
row 500m
20 squat cleans
20 push press
20 ring dips
row 500m
20 hang power cleans
20 thrusters
20 toes to bar

Wednesday, Feb 21
STRENGTH

shoulder press 5 x 3
WOD
AMRAP in 7 minutes
8 goblet squats, 55/40
2 hand stand push ups
8/4, 8/6, 8/8 …

Thursday, Feb 22
WOD

max reps in 2 minutes at 6 stations, rest 1 min btw stations
wall ball shots, 20/14
box jumps, 24/20
slam balls, 30/20
KB swings, 55/40
DB bench press, 45/30
row, cal.

Friday, Feb 23
CF GAMES OPEN WOD 18.1

WOD announcement Thursday, 7 pm

02.15.18 WOD

WOD
AMRAP in 15 minutes
5 chest to bar pull ups
10 dead lifts, 225/155
15 wall ball shots, 20/14
AWOD
tabata weighted plank hold

CrossFit GBAR3_02.15.18 WOD

02.14.18 WOD

STRENGTH/WOD
teams of 2
E2MOM for 16 minutes
3 bench press
4 KB swings, 55/40
5 box jumps, 24/20
partner 1 works in ODD minutes
partner 2 works in EVEN minutes
AWOD
max partner med ball sit ups in 90 seconds

CrossFit GBAR3_02.14.18 WOD

02.13.18 WOD

STRENGTH
back squat 5 x 5
WOD
21-15-9
row, calories
burpees on plate, 45/25
AWOD
not for time, 20 atomic sit ups

CrossFit GBAR3_02.13.18 WOD

02.12.18 WOD

WOD
25 DU’s
25 DB front squats, 45/30
25 ring rows
50 DU’s
50 DB push press
50 walking lunges
25 DU’s
25 DB front squats
25 ring rows
AWOD
tabata sit up/push up mash up

CrossFit GBAR3_02.12.18 WOD

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The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community. ~Greg Glassman