WOD and news

WODs Feb 12-16

Monday, Feb 12
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

Tuesday, Feb 13
STRENGTH

back squat 5 x 5
WOD
21-15-9
row, calories
burpees on plate, 45/25

Wednesday, Feb 14
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

Thursday, Feb 15
WOD

AMRAP in 15 minutes
5 chest to bar pull ups
10 dead lifts, 225/155
15 wall ball shots, 20/14

Friday, Feb 16
BENCHMARK WOD: NANCY
(see 04.21.17 WOD)
5 rounds
run 400m
15 OH squats, 95/65

02.09.18 WOD

WOD
AMRAP in 15 minutes
1-1-1, 2-2-2, 3-3-3 …
power clean, 135/95
push ups
box jumps, 24/20
AWOD
tabata toes to bar/sit up mash up

CrossFit GBAR3_02.09.18 WOD

02.08.18 WOD

WOD
3 rounds
15 thrusters, 95/65
run 200m
15 pull ups
run 200m
AWOD
tabata side plank

CrossFit GBAR3_02.08.18 WOD

02.07.18 WOD

STRENGTH
push jerk 5-5-3-3-2-1-1
WOD
30-20-10
slam balls, 30/20
DU’s
AWOD
30 Russian twists

CrossFit GBAR3_02.07.18 WOD

02.06.18 WOD

WOD
3 rounds, 1 min rest between rounds
AMRAP in 5 minutes
3 burpees
6 KB swings, 55/40
9 squats
AWOD
max sit ups in 1 minute

CrossFit GBAR3_02.06.18 WOD

02.05.18 WOD

REMINDER: UNTIL FURTHER NOTICE NO 7 PM CLASS

STRENGTH
10 x 90 sec rounds
3 dead lifts
increase load each round
WOD
row 55 calories for time

CrossFit GBAR3_02.05.18 WOD

WODs Feb 5-9

REMINDER: UNTIL FURTHER NOTICE NO 7 PM CLASS

Monday, Feb 5
STRENGTH
10 x 90 sec rounds
3 dead lifts
increase load each round
WOD
row 55 cal for time

Tuesday, Feb 6
WOD

3 rounds, 1 min rest between rounds
AMRAP in 5 minutes
3 burpees
6 KB swings, 55/40
9 squats

Wednesday, Feb 7
STRENGTH
push jerk 5-5-3-3-2-1-1
WOD
30-20-10
slam balls, 30/20
DU’s

Thursday, Feb 8
WOD

3 rounds
15 thrusters, 95/65
run 200m
15 pull ups
run 200m

Friday, Feb 9
WOD

AMRAP in 15 minutes
1-1-1, 2-2-2, 3-3-3 …
power clean, 135/95
push ups
box jumps, 24/20

02.03.18 WOD

8:30 am: FREE WOD
9:30 am: CrossFit Elements
9:30 – 11 am: Open Gym
10:30 am: Complimentary mobility clinic with Dr. Jared Sporrer. Bring foam rollers and mobility tools. Guests are welcome.

CrossFit GBAR3_02.03.18 WOD

FREE Mobility Clinic with Dr. Jared Sporrer

On Saturday, February 3 at 10:30 am, our good friend Jared Sporrer will host a mobility clinic at CrossFit GBAR3 covering issues near and dear to the hearts of CrossFit athletes. Past topics have included hips, feet maintenance, shoulder health and lower back. Bring your foam rollers or other mobility tools and be prepared to learn and test new techniques. Guests welcome!

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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