Saturday at The Bar 06.22.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2-31 reps, 1 runs, 1 rests20 min AMRAP5 deadlifts, 245/1555 bar muscle ups or chest to bar pull ups100m runthen,4 minutes to find 3 rep max hang squat cleanadd totals for team score
CrossFit GBAR3 WOD 06.21.24
CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest between stationswall ball shots, 20/14box jumps, 24/201-arm alt DB snatch, 45/30slam balls, 30/20DB bench press, 45/30assault bike, cal AWODtabata wall sit/handstand hold mash up
CrossFit GBAR3 WOD 06.20.24
CrossFit GBAR3 WOD WOD: HELEN (see 11.15.23)3 roundsrun 400m21 KB swings, 55/4012 pull ups AWOD2 rounds for max sit ups30 sec hollow rocks30 sec plank30 sec sit ups30 sec rest
CrossFit GBAR3 WOD 06.19.24
CrossFit GBAR3 WOD WODAMRAP in 15 minutes5 handstand push ups10 power cleans, 135/9515 med ball cleans, 20/14 AWODmax toes to bar in 1 minute
CrossFit GBAR3 WOD 06.18.24
CrossFit GBAR3 WOD STRENGTHshoulder press 5 x 3 (find 3 RM)front squat 5 x 3 (find 3 RM) WODrow 250m15 shoulder press, 95/65row 250m15 push pressrow 250m15 push jerk AWOD30 Russian twists
CrossFit GBAR3 WOD 06.17.24
CrossFit GBAR3 WOD STRENGTHE2MOM for 16 minutes3 bench press3 deadlifts WODAMRAP in 5 minutes20 DU’s20 air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs June 17-21
CrossFit GBAR3 WODs Monday, June 17STRENGTHE2MOM for 16 minutes3 bench press3 deadliftsWODAMRAP in 5 minutes20 DU’s20 air squats Tuesday, June 18STRENGTHshoulder press 5 x 3 (find 3 RM)front squat 5 x 3 (find 3 RM)WODrow 250m15 shoulder press, 95/65row 250m15 push pressrow 250m15 push jerk Wednesday, June 19WODAMRAP in 15 minutes5 handstand push ups10 deadlifts, […]
Saturday at The Bar 06.15.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM
CrossFit GBAR3 WOD 06.14.24
CrossFit GBAR3 WOD WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 KB swings, 55/4015 burpees15 KB SDHP AWODfor time, 50 med ball sit ups
CrossFit GBAR3 WOD 06.13.24
CrossFit GBAR3 WOD WOD3 rounds50 walking lunges400m run30 butterfly sit ups20 pistols10 DB renegade rows, 45/30 AWODstretch/foam roll