CrossFit GBAR3


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WODs June 5-9

Monday, June 5 STRENGTH squat snatch 5 x 5 Tuesday, June 6 WOD 25 DB bench press, 45/30 25 DU’s 1 lap OH plate carry,

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06.02.17 WOD

WOD 4 x 3 minute rounds, clock does not stop between rounds run 200m, max reps dead lift, 225/165 run 200m, max reps hand stand

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06.01.17 WOD

WOD (see 06.02.16 WOD) max reps in 2 minutes at 5 stations, rest 2 minutes, repeat wall ball shots, 20/14 SDHP, 75/55 box jumps, 24/20

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05.31.17 WOD

STRENGTH/WOD max calorie row OR bike in 16 minutes E2MOM 3 back squats, 85% AWOD 60 sec hollow rocks, 60 sec rest 40 sec hollow

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05.30.17 WOD

STRENGTH split jerk 10 x 1 WOD: DEATH BY CLEAN & JERK (see 11.18.16 WOD) in minute 1 do 1 clean & jerk, 135/95 in

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05.27.17 FREE WOD

Memorial Day Holiday Weekend Schedule Saturday FREE community WOD at 8:30 am. The Elements class for beginners, and the Strength open gym hour for current members are both at 9:30

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05.26.17 WOD

WOD 30 DU’s 21 shoulder press, 95/65 12 knees to elbows 30 DU’s 21 push press 12 knees to elbows 30 DU’s 21 push jerk

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05.24.17 WOD

STRENGTH sumo deadlift 3-3-3-3-3 WOD 10-8-6-4-2 1-arm DB snatch, 45/30 KB SDHP, 55/40 1-arm DB snatch slam balls, 30/20 AWOD 20 GHD hip extensions and

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05.23.17 WOD

STRENGTH OH squat 3-3-3-3-3 WOD AMRAP in 5 minutes 3-6-9 … wall ball shots, 20/14 med ball sit ups AWOD 25 GHD hip extensions

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Muscle Up Club

The GBAR3 Muscle Up Club will Get You One by December! Our Muscle Up Club is up and running with weekly assignments designed to develop the strength

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05.19.17 WOD

WOD 3 rounds 200m med ball carry 21 DB front squats, 45/30 15 med ball sit ups, 20/14 9 ring rows AWOD 30 Russian twists

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04.05.17 WOD

STRENGTH OH squat 10 x 1 BENCHMARK WOD: SQT (see 12.26.16 WOD) 3 rounds 10 ground to OH, 95/65 200m shuttle sprint (50m out and

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04.04.17 WOD

STRENGTH: CROSSFIT TOTAL (see 07.06.16 WOD) back squat 1-1-1 shoulder press 1-1-1 dead lift 1-1-1 Your CF Total is the sum of your single best

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03.23.17 WOD

WOD run 3 laps 30 OH walking lunges, 45/25 30 box jumps, 24/20 30 sit ups run 2 laps 20 OH walking lunges 20 box

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03.16.17 WOD

Sign up today for a complimentary Fascial Stretch Therapy session with Elizabeth Garcia! To complement your Open 17.4 performance this Friday Elizabeth Garcia, Certified Level

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