Saturday at The Bar 07.08.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 2 for time:80 wall ball shots, 20/1480 ring push ups80 weighted lunges, 50/3580 gorilla pulls, 55/4080 burpees AWODguys vs. girls: guys pick
CrossFit GBAR3 WOD 07.07.23
CrossFit GBAR3 WOD WODmax reps in 2 minutes and 6 stations, 1 minute rest betweenpull upsDB thrusters, 45/30toes to barslam balls, 30/20box jumps, 24/20DB bench press, 45/30 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 07.06.23
CrossFit GBAR3 WOD WODAMRAP in 4 minutes3 rounds of DT, 95/65(12 deadlifts + 9 hang power cleans + 6 push jerk)max cal rowrest 4 minutesAMRAP in 4 minutes2 rounds of DT, 135/95max cal rowRest 4 minutesAMRAP in 4 minutes1 round of DT, 155/105max cal rowScore is total calories AWOD30 Russian twists
CrossFit GBAR3 WOD 07.05.23
CrossFit GBAR3 WOD STRENGTH/WODE2MOM for 16 minutes3 bench press4 KB swings, 55/405 box jumps, 30/24 AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 07.04.23
CrossFit GBAR3 WOD HERO WOD: LUMBERJACK 20 (See 07.04.22)20 dead lifts, 275/185run 400m20 KB swings, 70/55run 400m20 OH squats, 115/80run 400m20 burpeesrun 400m20 chest to bar pull upsrun 400m20 box jumps, 24/20run 400m20 DB squat cleans, 45/30run 400m
CrossFit GBAR3 WOD 07.03.23
CrossFit GBAR3 WOD STRENGTHpush press 8 x 2 WOD: BASELINE (see 07.05.22)row 500m40 squats30 sit ups20 push ups10 pull ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs July 3-7
CrossFit GBAR3 WOD Monday, July 3STRENGTHpush press 8 x 2WOD: BASELINE (see 07.05.22)row 500m40 squats30 sit ups20 push ups10 pull ups Tuesday, JULY 4THONE CLASS TODAY AT 8:30 AMHERO WOD: LUMBERJACK 20 (see 07.04.22)work as a single or as a team, for time:20 dead lifts, 275/185run 400m20 KB swings, 70/55run 400m20 OH squats, 115/80run 400m20 […]
Saturday at The Bar 07.01.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 2-3: 1 reps at a timefor time in any order/rep scheme …100 dumbbell bench press, 50/35.100 slam balls, 30/20.100 box jumps 24/20.10 rope climbs. AWODguys vs. girls …
CrossFit GBAR3 WOD 06.30.23
CrossFit GBAR3 WOD WOD3 roundsrun 200m10 clean and jerks, 135/9512 toes to bar AWODTabata side plank
CrossFit GBAR3 WOD 06.29.23
CrossFit GBAR3 WOD WOD (see 06.29.22)4 rounds for individual times, rest exactly 3 minutes between roundsrow 500m15 wall ball shots, 20/14 AWODnot for time,50 med ball sit ups