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CrossFit GBAR3

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CrossFit WOD 05.11.20

WARM UP 2 x 10 squats, push ups, sit ups, pull ups/bent over rows STRENGTH snatch balance 3-3-3-1-1-1-1 WOD 20-18-16-14-12-10-8-6-4-2 alt. DB snatch, 45/30 2-4-6-8-10-12-14-16-18-20

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CrossFit WODs May 11-15

Monday, May 11 STRENGTH snatch balance 3-3-3-1-1-1-1 WOD 20-18-16-14-12-10-8-6-4-2 alt. DB snatch, 45/30 2-4-6-8-10-12-14-16-18-20 walking lunges Tuesday, May 12 WOD 18 minutes on the clock

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CrossFit WOD 03.25.20

FOR EQUIPMENT RETURNS/EXCHANGE MAKE AN APPOINTMENT WITH MIKE 832-540-7781 WARM UP take a deep breath and big exhale 20m bear crawls, walking lunges, squat hops,

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CrossFit WOD 03.24.20

FOR EQUIPMENT RETURNS/EXCHANGE MAKE AN APPOINTMENT WITH MIKE 832-540-7781 WARM UP give yourself a hug 10 inchworm push ups, spider man lunges, Frankenstein steps 20m

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CrossFit WOD 03.18.20

STRENGTH snatch grip push jerk 3-3-2-1-1-1-1 WOD 21-15-9 OH squat, 95/65 knees to elbows HWOD (alternate home workout) STRENGTH using stick/broom practice snatch grip push

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CrossFit WODs 03.17.20

WE ACKNOWLEDGE THE 10 PERSON LIMIT ON PUBLIC GATHERINGS, HOWEVER WE PLAN TO RUN ALL CLASSES TODAY. WE DON’T ANTICIPATE EXCEEDING THE MAXIMUM NUMBER OF

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CrossFit WOD 03.09.20

STRENGTH: 10 x 90 sec rounds (increase load each round) 1 pause front squat (3 sec) + 1 front squat WOD: AMRAP in 4 min 3-6-9 … shoulder press (95/65 from rack) + air squat

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CrossFit WOD 03.06.20

CrossFit GBAR3 WOD: 10 hand stand push ups, 200m KB carry, 30 goblet squats, 400m med ball carry, 50 med ball cleans, 400m run, 30 jumping squats, 200m run, 10 hand stand push ups

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CrossFit WOD 02.27.20

CrossFit GBAR3 WOD is 10-9-8-7-6-5-4-3-2-1 reps: EVEN rounds – OH squats (95/65), pull ups, push ups, box jumps (24/20) ODD rounds – power snatch, toes to bar, ring dips, box jumps

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CrossFit WOD 02.21.20

CrossFit GBAR3 WOD: 25 DU’s, 25 DB front squats (45/30), 25 ring push ups, 50 DU’s, 50 DB hang power cleans, 50 box jumps (24/20), 25 DU’s, 25 DB front squats, 25 ring push ups

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