CrossFit GBAR3 WODs July 22-26
CrossFit GBAR3 WODs Monday, July 22WOD20-18-16-14-12-10-8-6-4-2Push press, 75/55 (rack)med ball sit ups, 20/14med ball cleanswalking lunges Tuesday, July 23STRENGTHsnatch balance 3-3-3hang squat snatch 2-2-2squat snatch 1-1-1WOD3 rounds20 alt DB snatch, 50/3510 pistols Wednesday, July 24WOD (see 07.06.23)AMRAP in 4 minutes3 rounds of DT, 95/65max cal rowrest 4 minutesAMRAP in 4 minutes2 rounds of DT, 135/95max […]
Saturday at The Bar 07.20.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM
CrossFit GBAR3 WOD 07.19.24
CrossFit GBAR3 WOD WOD30 DB bench press, 45/30200m DB carry10 DB devil’s press30 goblet squats, 55/40200m KB carry10 DB devil’s press30 wall ball shots 20/14200m med ball carry10 DB devil’s press AWODmax partner med ball sit ups in 90 seconds
CrossFit GBAR3 WOD 07.18.24
CrossFit GBAR3 WOD WODAMRAP in 14 minutes5 pull ups10 hang power cleans, 135/9515 DB push press, 45/30 AWODtabata side plank
CrossFit GBAR3 WOD 07.17.24
CrossFit GBAR3 WOD WOD (see 07.19.23)3 roundsrow 500m21 OH squats, 95/6515 box jumps, 24209 ring dips AWOD30 Russian twists
CrossFit GBAR3 WOD 07.16.24
CrossFit GBAR3 WOD STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WODtabata sit ups/push ups mash up AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 07.15.24
CrossFit GBAR3 WOD STRENGTHsplit jerk 10 x 1 WOD (see 07.10.23)AMRAP in 10 minutes20/5, 20/10, 20/15, 20/20 …DU’swall ball shots, 20/14 AWODnot for time, 50 med ball sit ups
CrossFit GBAR3 WODs July 15-19
CrossFit GBAR3 WODs Monday, July 15STRENGTHsplit jerk 10 x 1WOD (see 07.10.23)AMRAP in 10 minutes20/5, 20/10, 20/15, 20/20 …DU’swall ball shots, 20/14 Tuesday, July 16STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squatWODtabata sit ups/push ups mash up Wednesday, July 17WOD (see 07.19.23)3 roundsrow 500m21 OH squats, 95/6515 box jumps, […]
Saturday at The Bar 07.13.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2-31 works, 1 holds KB in rack position, 1 restsBUY IN: row 1000m or bike 50 cal, then40 rounds3 KB swings, 55/403 KB SDHP3 goblet squats, thenBUY OUT: bike 50 cal or row 1000m
CrossFit GBAR3 WOD 07.12.24
CrossFit GBAR3 WOD STRENGTHbench press 5-5-3-3-2-1-1 WOD (see 07.14.23)11 minutes on the clockrun Kluge Lakes Lanemax reps box jumps, 30/24 AWOD20 GHD hip extensions and GHD sit ups