CrossFit GBAR3 WOD 08.07.23
CrossFit GBAR3 WOD STRENGTHOH squat 5-5-3-3-2-1-1 WOD30-20-10DU’sbutterfly sit upswalking lunges AWOD30 GHD hip extensions
CrossFit GBAR3 WODs Aug 7-11
CrossFit GBAR3 WOD Monday, Aug 7STRENGTHOH squat 5-5-3-3-2-1-1WOD30-20-10DU’sbutterfly sit upswalking lunges Tuesday, Aug 8WOD (see 08.09.22)row 500m10 DB renegade man makers, 45/30run 400m10 DB renegade man makersrow 250m5 DB renegade man makersrun 200m5 DB renegade man makers Wednesday, Aug 9WOD21-15-9wall ball shots, 20/14box jumps, 24/20deadlift, 225/155toes to bar Thursday, Aug 10STRENGTHbench press 5-5-3-3-2-1-1WODAMRAP in 10 […]
Saturday at The Bar 08.05.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD
CrossFit GBAR3 WOD 08.04.23
CrossFit GBAR3 WOD WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 KB swings, 55/4015 slam balls, 30/2015 KB SDHP AWODfor time,50 med ball sit ups
CrossFit GBAR3 WOD 08.03.23
CrossFit GBAR3 WOD WOD (see 08.05.22)AMRAP in 15 minutes5 thrusters, 115/7510 pull ups5 thrusters10 box jumps, 24/20 AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 08.02.23
CrossFit GBAR3 WOD STRENGTHshoulder press 1-1-1push press 2-2-2push jerk 3-3-3 WOD3 rounds10 pistols5 DB renegade rows, 45/30 AWOD30 Russian twists
CrossFit GBAR3 WOD 08.01.23
CrossFit GBAR3 WOD WOD (see 08.03.22)AMRAP in 17 minutes8 toes to bar10 1-arm DB hang clean + jerk, 50/3514/12 calorie row AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 07.31.23
CrossFit GBAR3 WOD STRENGTHback squat 5-5-3-3-2-1-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20hand stand push ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs July 31-Aug 4
CrossFit GBAR3 WOD Monday, July 31STRENGTHback squat 5-5-3-3-2-1-1WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20hand stand push ups Tuesday, Aug 1WOD (see 08.03.22)AMRAP in 17 minutes8 toes to bar10 1-arm DB hang clean + jerk, 50/3514/12 calorie row Wednesday, Aug 2STRENGTHshoulder press 1-1-1push press 2-2-2push jerk 3-3-3WOD3 rounds10 pistols5 DB renegade rows, 45/30 […]
Saturday at The Bar 07.29.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 4, one works at a time4 x 4 minute AMRAP, 3 minute rest between1. 20m shuttle sled push, 175/1002. 16-20-24-30 box jump circuit3. 100m shuttle run4. DB renegade man makers, 45/30 AWODstretch and foam roll