🌟 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! Deadline to order will be THIS Friday!
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 22
WOD
row 500m
21 shoulder press, 95/65
15 back squats
9 butterfly sit ups
row 500m
21 push press
15 back squats
9 butterfly sit ups
row 500m
21 push jerk
15 back squats
9 butterfly sit ups
Tuesday, Jan 23
STRENGTH
bench press 5 x 5
WOD
3 rounds
10 devil’s press, 45/30
10 box jumps, 24/20
Wednesday, Jan 24
WOD: SNATCH CHIEF (see 02.01.23)
5 rounds, 1 minute rest between rounds
AMRAP in 3 minutes
3 power snatch, 115/75
6 push ups
9 squats
Thursday, Jan 25
STRENGTH
power clean 10 x 1
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
slam balls, 30/20
1 arm DB hang clean and jerk, 50/35
Friday, Jan 26
WOD: CF GAMES OPEN WOD 16.4/17.4 (see 01.27.23)
AMRAP in 13 minutes
55 deadlifts, 225/155
55 wall ball shots, 20/14
55 cal row
55 hand stand push ups