Category: WOD

CrossFit GBAR3 WOD 07.28.23

CrossFit GBAR3 WOD WOD (see 07.26.22)3 roundsrow 500m15 power snatch, 95/6515 OH squats AWOD20 GHD hip extensions and GHD sit ups

CrossFit GBAR3 WOD 07.27.23

CrossFit GBAR3 WOD WOD (see 07.29.22)21-18-15-12-9-6-3wall ball shots, 20/14ring push ups100m DB farmer’s carry BEFORE each set, 45/30 AWODnot for time, 50 med ball sit ups

CrossFit GBAR3 WOD 07.26.23

CrossFit GBAR3 WOD STRENGTH10 x squat clean + push jerk + front squat + split jerk WOD (see 01.24.23)AMRAP in 4 minutesburpee box jump overs, 24/20 AWOD30 Russian twists

CrossFit GBAR3 WOD 07.25.23

CrossFit GBAR3 WOD WOD: neleH (see 07.27.22)3 rounds12 pull ups21 KB swings, 55/40400m run AWODtabata wall sit/hand stand hold mash up

CrossFit GBAR3 WOD 07.24.23

CrossFit GBAR3 WOD STRENGTH/WODEMOM for 16 minutesODD: 3 deadliftsEVEN: 20 DU’s AWODtabata weighted plank hold

CrossFit GBAR3 WODs July 24-28

CrossFit GBAR3 WOD Monday, July 24STRENGTH/WODEMOM for 16 minutesODD: 3 deadliftsEVEN: 20 DU’s Tuesday, July 25WOD: neleH (see 07.27.22)3 rounds12 pull ups21 KB swings, 55/40400m run Wednesday, July 26STRENGTH10 x squat clean + push jerk + front squat + split jerkWOD (see 01.24.23)AMRAP in 4 minutesburpee box jump overs, 24/20 Thursday, July 27WOD (see 07.29.22)21-18-15-12-9-6-3wall […]

Saturday at The Bar 07.22.23

CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD

CrossFit GBAR3 WOD 07.21.23

CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1pull upshang power clean, 135/95lateral burpeesrun 100m after each set AWODNot for time,3 rounds10 hollow rocks20 supermans

CrossFit GBAR3 WOD 07.20.23

CrossFit GBAR3 WOD WOD30 DB bench press, 45/30200m DB farmer’s carry10 devil’s press, 45/3030 goblet squats, 55/40200m KB carry10 devil’s press30 wall ball shots/ 20/14200m med ball carry10 devil’s press AWODmax partner med ball sit ups in 90 seconds

CrossFit GBAR3 WOD 07.19.23

CrossFit GBAR3 WOD WOD3 roundsrow 500m21 OH squats, 95/6515 box jumps, 24209 ring dips AWOD30 Russian twists