Category: WOD

CrossFit GBAR3 WOD 12.27.24

CrossFit GBAR3 WOD CLASSES TODAY AT 8 AM AND 5:30 PM STRENGTHdeadlift 5 x 3 WOD (see 12.28.23)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squat AWOD30 Russian twists

CrossFit GBAR3 WOD 12.26.24

CrossFit GBAR3 WOD CLASSES TODAY AT 8 AM AND 5:30 PM WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 box jumps, 24/2015 KB swings, 55/4015 slam balls, 30/20 AWOD20 GHD hip extensions and GHD sit ups

CrossFit GBAR3 WOD 12.25.24

CLOSED: MERRY CHRISTMAS!!

CrossFit GBAR3 WOD 12.24.24

CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AM WOD: 12 DAYS OF CHRISTMAS CROSSFIT1 wall walk2 deadlifts, 225/1553 ring rows4 push ups5 jumping squats6 slam balls, 30/207 KB SDHP, 55/408 single arm DB hang clean and jerk, 50/359 sit ups10 OH walking lunges, 45/2511 med ball cleans, 20/1412 burpees reps go 1, 2-1, 3-2-1, […]

CrossFit GBAR3 WOD 12.23.24

CrossFit GBAR3 WOD CLASSES TODAY AT 8 AM AND 5:30 PM STRENGTH/WODEMOM for 8 minutes2 push jerk + 5 DB front squats, 45/30rest 4 minutesEMOM for 8 minutes2 back squats + 5 DB push press AWOD1 minute hollow rocks, rest 1 minute40 sec hollow rocks, rest 40 sec20 sec hollow rocks

CrossFit GBAR3 WODs Dec 23-27

CrossFit GBAR3 WODs Monday, Dec 23CLASSES AT 8 AM AND 5:30 PMSTRENGTH/WODEMOM for 8 minutes2 push jerk + 5 DB front squats, 45/30rest 4 minutesEMOM for 8 minutes2 back squats + 5 DB push press Tuesday, Dec 24ONE CLASS TODAY AT 8:30 AMWOD: 12 DAYS OF CHRISTMAS CROSSFIT1 wall walk2 deadlifts, 225/1553 ring rows4 push […]

Saturday at The Bar 12.21.24

CrossFit 8:30 AMNew Member On Ramp 9:30 AM

CrossFit GBAR3 WOD 12.20.24

CrossFit GBAR3 WOD WOD (see 12.22.23)AMRAP in 18 minutes1-1-1-1, 2-2-2-2, 3-3-3-3 …pull uppush upsquat snatch, 95/65box jump, 24/20 AWODnot for time, 15 atomic sit ups

CrossFit GBAR3 WOD 12.19.24

CrossFit GBAR3 WOD WOD (see 12.21.23)50 deadlifts, 75/55run 400m40 thrusters,run 400m30 SDHPrun 400m20 lateral burpeesrun 400m AWODtabata handstand hold/wall sit mash up

CrossFit GBAR3 WOD 12.18.24

CrossFit GBAR3 WOD STRENGTHpush press 5 x 3 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/201-arm DB hang clean and jerk, 50/35 AWOD30 Russian twists