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CrossFit WOD 04.16.19

WOD 10-9-8-7-6-5-4-3-2-1 EVEN ROUNDS hang power clean, 135/95 pistols ring dips ODD ROUNDS dead lift, 135/95 box jump, 24/20 hand stand push ups AWOD for

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CrossFit WOD 03.27.19

WOD 21-18-15-12-9-6 wall ball shots, 20/14 box jumps, 24/20 alternating with 1-2-3-4-5-6 DB renegade rows, 45/30 (push up, row right, push up, row left =

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CrossFit WOD 03.22.19

CF GAMES OPEN WOD 19.5 33-27-21-15-9 reps for time of: thrusters, 95/65 chest-to-bar pull-ups Time cap: 20 minutes IT’S TIME FOR AN ANNUAL BBQ SOCIAL

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CrossFit WOD 03.18.19

STRENGTH/WOD (see 03.21.18 WOD) 20-15-10-5 back squats (from rack), AHAP alternating plate push ups, 45/25 (left = 1, right = 1) 20 DU’s after each

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CrossFit WOD 03.08.19

CF GAMES OPEN WOD 19.3 200-ft. dumbbell overhead lunge, 50/35 50 dumbbell box step-ups, 24/20 50 strict handstand push-ups 200-ft. handstand walk TIME CAP: 10

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CrossFit WOD 02.26.19

WOD (see 02.26.18 WOD)4 rounds10 SDHP, 95/6510 push press20 back squats200m runAWOD2 rounds for max sit ups20 side plank20 sec middle plank20 sec side plank30

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CrossFit WOD 02.22.19

Starting today, every Friday afternoon during the 2019 Open (5 weeks), Coach Elizabeth Garcia will be providing Fascial Stretch Therapy from 4:30 pm until 7:00

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CrossFit WODs Jan 21-25

[et_pb_section fb_built=”1″ _builder_version=”3.18.2″][et_pb_row _builder_version=”3.18.2″][et_pb_column type=”4_4″ _builder_version=”3.18.2″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://crossfitgbar3.com/wp-content/uploads/2018/06/circle_200x200-01.png” align=”center” _builder_version=”3.18.2″][/et_pb_image][et_pb_text _builder_version=”3.18.2″] Monday, Jan 21 STRENGTH shoulder press 1 RM WOD (see 01.10.18 WOD) 25

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FREE CrossFit WOD 01.19.19

[et_pb_section bb_built=”1″ _builder_version=”3.18.2″][et_pb_row _builder_version=”3.18.2″][et_pb_column type=”4_4″][et_pb_image align=”center” src=”http://crossfitgbar3.com/wp-content/uploads/2018/06/circle_200x200-01.png” _builder_version=”3.19.7″] [/et_pb_image][et_pb_text _builder_version=”3.19.7″] FREE CrossFit WOD: 8:30 amCrossFit Elements: 9:30 amOpen gym: 9:30-11:00 am [/et_pb_text][et_pb_image align=”center” src=”http://crossfitgbar3.com/wp-content/uploads/2019/01/fullsizeoutput_e43c.jpeg” _builder_version=”3.18.2″]

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CrossFit WOD 01.17.19

[et_pb_section fb_built=”1″ _builder_version=”3.18.2″][et_pb_row _builder_version=”3.18.2″][et_pb_column type=”4_4″ _builder_version=”3.18.2″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://crossfitgbar3.com/wp-content/uploads/2018/06/circle_200x200-01.png” align=”center” _builder_version=”3.18.2″][/et_pb_image][et_pb_text _builder_version=”3.18.2″] WOD 3 rounds row 500m 21 KB swings, 55/40 12 toes to bar

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CrossFit WOD 01.16.19

[et_pb_section fb_built=”1″ _builder_version=”3.18.2″][et_pb_row _builder_version=”3.18.2″][et_pb_column type=”4_4″ _builder_version=”3.18.2″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://crossfitgbar3.com/wp-content/uploads/2018/06/circle_200x200-01.png” align=”center” _builder_version=”3.18.2″][/et_pb_image][et_pb_text _builder_version=”3.18.2″] STRENGTH hang power snatch 5-5-3-3-2-1-1 WOD 30-20-10 alt. 1-arm DB snatch, 45/30 walking

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CrossFit WOD 01.15.19

[et_pb_section fb_built=”1″ _builder_version=”3.18.2″][et_pb_row _builder_version=”3.18.2″][et_pb_column type=”4_4″ _builder_version=”3.18.2″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://crossfitgbar3.com/wp-content/uploads/2018/06/circle_200x200-01.png” align=”center” _builder_version=”3.18.2″][/et_pb_image][et_pb_text _builder_version=”3.18.2″] WOD 21 wall ball shots, 20/14 21 SDHP, 85/55 21 slam balls, 30/20

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CrossFit WOD 01.14.19

[et_pb_section fb_built=”1″ _builder_version=”3.18.2″][et_pb_row _builder_version=”3.18.2″][et_pb_column type=”4_4″ _builder_version=”3.18.2″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://crossfitgbar3.com/wp-content/uploads/2018/06/circle_200x200-01.png” align=”center” _builder_version=”3.18.2″][/et_pb_image][et_pb_text _builder_version=”3.18.2″] STRENGTH/WOD EMOM for 8 minutes 3 front squats (from rack) + 5 DB

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CrossFit WODs Jan 14-18

[et_pb_section fb_built=”1″ _builder_version=”3.18.2″][et_pb_row _builder_version=”3.18.2″][et_pb_column type=”4_4″ _builder_version=”3.18.2″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://crossfitgbar3.com/wp-content/uploads/2018/06/circle_200x200-01.png” align=”center” _builder_version=”3.18.2″][/et_pb_image][et_pb_text _builder_version=”3.18.2″] Monday, Jan 14 STRENGTH/WOD EMOM for 8 minutes 3 front squats (from rack)5

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