CrossFit GBAR3 WOD 07.01.24
CrossFit GBAR3 WOD STRENGTHsquat clean thruster 10 x 1 WOD21-15-9thruster, 95/65toes to bar AWOD30 GHD hip extensions
CrossFit GBAR3 WODs July 1-5
CrossFit GBAR3 WODs Monday, July 1STRENGTHsquat clean thruster 10 x 1WOD21-15-9thruster, 95/65toes to bar Tuesday, July 2WOD10-9-8-7-6-5-4-3-2-1deadlifts, 205/135EVENlateral burpees100m DB farmer’s carry, 45/30ODDring dips100m DB waiter’s carry Wednesday, July 3WOD (see 06.29.23)4 rounds for individual times, rest exactly 3 minutes between roundsrow 500m15 wall ball shots, 20/14 Thursday, July 4ONE CLASS TODAY AT 8:30 AMWOD: […]
Saturday at The Bar 06.29.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2, one works at a time14 rounds3 parallette push ups3 parallete dips3 slam balls, 30/203 wall ball shots, 20/1414 rounds3 deadlifts, 95/653 hang power cleans3 shoulder to OH
CrossFit GBAR3 WOD 06.28.24
CrossFit GBAR3 WOD WOD5 x 4 minute rounds, clock does not stop200m run3 wall walks6 KB swings, 55/409 box jumps, 24/20 AWODtabata L-sit/plank hold mash up
CrossFit GBAR3 WOD 06.27.24
CrossFit GBAR3 WOD STRENGTHpower snatch 10 x 1 WOD (see 01.15.24)20-21-arm alt DB snatch, 45/302-20walking lunges AWOD30 Russian twists
CrossFit GBAR3 WOD 06.26.24
CrossFit GBAR3 WOD WOD (see 06.27.23)AMRAP in 16 minutes5 chest to bar pull ups10 plate push ups15 OH squats, 95/65 AWODnot for time, 15 atomic sit ups
CrossFit GBAR3 WOD 06.25.24
CrossFit GBAR3 WOD WOD30 deadlifts, 225/155row 1000m30 power cleans, 135/95row 750m30 push press, 95/65row 500m AWODtabata weighted plank hold
CrossFit GBAR3 WOD 06.24.24
CrossFit GBAR3 WOD STRENGTHpush press 5 x 3 (find 3 rep max)back squat 5 x 3 (find 3 rep max) WOD (see 06.26.23)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs June 24-28
CrossFit GBAR3 WODs Monday, June 24STRENGTHpush press 5 x 3 (find 3 rep max)back squat 5 x 3 (find 3 rep max)WOD (see 06.26.23)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squats Tuesday, June 25WOD30 deadlifts, 225/155row 1000m30 power cleans, 135/95row 750m30 push press, 95/65row 500m Wednesday, June 26WOD (see 06.27.23)AMRAP in 16 minutes5 chest […]
CrossFit GBAR3 WODs June 24-28
CrossFit GBAR3 WODs Monday, June 24STRENGTHpush press 5 x 3 (find 3 rep max)back squat 5 x 3 (find 3 rep max)WOD (see 06.26.23)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squats Tuesday, June 25WOD30 deadlifts, 225/155row 1000m30 power cleans, 135/95row 750m30 push press, 95/65row 500m Wednesday, June 26WOD (see 06.27.23)AMRAP in 16 minutes5 chest […]