CrossFit GBAR3 WOD 07.11.24
CrossFit GBAR3 WOD WOD (see 07.13.23)3 rounds50 walking lunges21 deadlifts, 185/13515 slam balls, 30/209 DB renegade rows, 45/30 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 07.10.24
CrossFit GBAR3 WOD WOD (see 07.12.23)Max reps in 2 minutes at 5 stationshand stand push upsSDHP, 95/65ring rowspower snatch, 95/65toes to barrest 2 minutes, repeat AWOD30 Russian twists
CrossFit GBAR3 WOD 07.09.24
CrossFit GBAR3 WOD THE GYM WILL BE CLOSED TUESDAY AM CLASSES FOR STORM WATER CLEAN UP.PM CLASSES ARE ON NORMAL SCHEDULE: 4:30, 5:30 AND 6:30 PM WOD (see 07.11.23)12 minutes on the clockAMRAP in 4 minutesrow, cal.AMRAP in 4 minutessquat cleans, 135/95AMRAP in 4 minutes10 KB swings, 55/4010 sit ups AWOD60 sec hollow rocks, 60 […]
CrossFit GBAR3 WOD 07.08.24
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 8-12
CrossFit GBAR3 WODs Monday, July 8STRENGTHsplit 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 9WOD (see 07.11.23)12 minutes on the clockAMRAP in 4 minutesrow, cal.AMRAP in 4 minutessquat cleans, 135/95AMRAP in 4 minutes10 KB swings, 55/4010 sit ups Wednesday, July 10WOD (see 07.12.23)Max reps in […]
Saturday at The Bar 07.06.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM
CrossFit GBAR3 WOD 07.05.24
CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AM FUN FRIDAY PARTNER WODteams of 2AMRAP in 15 minutes1-1, 2-2, 3-3 …pull upsclean and jerk, 135/95200m OH plate carry, 45/25one partner does pull ups/C&J, one does OH plate carry AWODmax partner med ball sit ups in 90 seconds
CrossFit GBAR3 WOD 07.04.24
CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AM WOD: LUMBERJACK 20 (see 07.04.23)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 AWODHAPPY JULY 4TH
CrossFit GBAR3 WOD 07.03.24
CrossFit GBAR3 WOD WOD (see 06.29.23)4 rounds for individual times, rest exactly 3 minutes between roundsrow 500m15 wall ball shots, 20/14 AWOD100 reps core
CrossFit GBAR3 WOD 07.02.24
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1deadlifts, 185/135EVENlateral burpees100m DB farmer’s carry, 45/30ODDring dips100m DB waiter’s carry AWODtabata side plank