CrossFit GBAR3 WODs Aug 28-Sept 1
CrossFit GBAR3 WOD Monday, Aug 28STRENGTH (see 01.21.21)weighted pull up OR flex arm hang for time 1-1-1WOD21-15-9DB thruster, 45/30pull upsDB bench pressrow, cal. Tuesday, Aug 29WOD10 DB devils presses, 45/30200m KB suitcase carry, 55/4030 wall ball shots, 20/1440 KB swings50 slam balls, 30/2040 KB SDHP30 med ball sit ups200m KB suitcase carry10 DB devils presses […]
Saturday at The Bar 08.26.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD solo or teams of 21 works, 1 rests behind the linefor time, in any order90 KB swings, 55/4090 ring rows90 DB hang power cleans, 50/3560 renegade rows60 chest to bar pull ups60 KB facing burpees
CrossFit GBAR3 WOD 08.25.23
CrossFit GBAR3 WOD WOD (see 03.16.22)row 500m21 shoulder press, 95/6515 deadlifts9 front squats3 lateral burpeesrow 500m21 push press, 95/6515 deadlifts9 front squats3 lateral burpeesrow 500m21 push jerk, 95/6515 deadlifts9 front squats3 lateral burpees AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 08.24.23
CrossFit GBAR3 WOD WOD (see 08.26.22)50 DU’s, then5-10-15-20wall ball shots, 20/14power snatch, 75/55box jumps, 24/20SDHP, 75/55then, 50 DU’s AWODnot for time, 50 med ball sit ups
CrossFit GBAR3 WOD 08.23.23
CrossFit GBAR3 WOD STRENGTHEMOM for 8 minutes3 back squatsrest 4 minutesEMOM for 8 minutes3 deadlifts AWODtabata weighted plank hold
CrossFit GBAR3 WOD 08.22.23
CrossFit GBAR3 WOD WOD: TABATA THIS (see 08.24.22)tabata rowrest 1 minutetabata squatsrest 1 minutetabata pull upsrest 1 minutetabata push upsrest 1 minutetabata sit ups Tabata is 8 intervals of 20 seconds max effort, 10 seconds rest. The lowest scoring interval in each movement will be counted for a score. AWODbanded stretches (lats, hamstrings, quads …)
CrossFit GBAR3 WOD 08.21.23
CrossFit GBAR3 WOD STRENGTHsquat snatch 10 x 1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20alt DB snatch, 50/35 AWOD30 Russian twists
CrossFit GBAR3 WODs Aug 21-25
CrossFit GBAR3 WOD Monday, Aug 21STRENGTHsquat snatch 10 x 1WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20alt DB snatch, 50/35 Tuesday, Aug 22WOD: TABATA THIS (see 08.24.22)tabata rowrest 1 minutetabata squatsrest 1 minutetabata pull upsrest 1 minutetabata push upsrest 1 minutetabata sit ups Wednesday, Aug 23STRENGTHEMOM for 8 minutes3 back squatsrest 4 minutesEMOM […]
Saturday at The Bar 08.19.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 3-4POWER CHALLENGETEST 1: weighted run Kluge Lakes LaneTEST 2: 200m sled push, 200/125 (3 attempts)TEST 3: max ground to OH in 8 minutes
CrossFit GBAR3 WOD 08.18.23
In case you missed it, we have a new class schedule! All morning classes will be the same. Afternoon classes will now be at 4:30, 5:30 and 6:30 pm! CrossFit GBAR3 WOD WODAMRAP in 15 minutes5 deadlifts, 225/15510 box jumps, 24/2015 wall ball shots, 20/14 AWODmax med ball sit ups in 1 minute