🌟 Get Pumped for CrossFit Open 2024! 🌟
It’s time for an epic month of fitness fun – the CrossFit Open is here! For those of you who may not know what this means check out, “WHAT IS THE CROSSFIT OPEN, AND WHY SHOULD I SIGN UP!”
On Fridays, March 1, 8, and 15th we will be doing the heart-pounding OPEN workouts. Everyone’s in on the action, whether you’re signing up to compete or just soaking in the energy!
Want to snag the coolest gear in town? Head to the kiosk to order your exclusive 2024 GBAR3 CROSSFIT OPEN TSHIRT!
It’s not just about competition; it’s a celebration of our community spirit. We will cheer each other on, push our limits, and make the workouts unforgettable!
CrossFit GBAR3 WODs
Monday, Jan 15
STRENGTH
power snatch 10 x 1
WOD
20-2
alt DB snatch, 45/30
2-20
walking lunges
Tuesday, Jan 16
WOD
10-9-8-7-6-5-4-3-2-1
power clean, 135/95
EVEN ROUNDS
5 pull ups
10 push ups
15 squats
ODD ROUNDS
5 ring dips
10 box jumps, 24/20
15 wall ball shots
Wednesday, Jan 17
WOD (see 01.26.23)
row 1000m, rest 4 minutes
row 750m, rest 3 minutes
row 500m, rest 2 minutes
row 250m
Thursday, Jan 18
STRENGTH
OH squat 5 x 5
WOD (see 01.16.23)
25 power snatch, 95/65
25 OH squats
25 power cleans
25 thrusters
EMOM 3 burpees
Friday, Jan 19
WOD
AMRAP in 15 minutes
10 hand stand push ups
20 KB swings, 55/40
30 toes to bar
40 KB SDHP
50 DU’S