CrossFit GBAR3 WOD 05.13.24
CrossFit GBAR3 WOD STRENGTHsplit jerk 8 x 2 WOD (see 05.17.23)AMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/20hang power cleans, 135/95 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs May 13-17
CrossFit GBAR3 WODs Monday, May 13STRENGTHsplit jerk 8 x 2WOD (see 05.17.23)AMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/20hang power cleans, 135/95 Tuesday, May 14STRENGTHpower snatch 10 x 1WODAMRAP in 10 minutes3 pull ups6 push ups9 squats12 alt DB snatch, 50/35 Wednesday, May 15WOD200m DB carry, 45/30200m backpedal5 DB renegade rows, 45/3010 KB swings, […]
Saturday at The Bar 05.11.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 3one reps, one runs 100m, 1 rests22 minute AMRAP3-6-9-12 …power cleans, 135/95box jumps, 24/20
CrossFit GBAR3 WOD 05.10.24
CrossFit GBAR3 WOD WOD (see 05.09.23)AMRAP in 15 minutes5 deadlifts, 225/15510 box jumps, 24/2015 toes to bar AWODtabata weighted plank hold
CrossFit GBAR3 WOD 05.09.24
CrossFit GBAR3 WOD WOD (see 05.11.23)3 roundsrun 400m10 front squats, 135/9512 hand stand push ups AWOD1 minute hollow rocks, rest 1 minute40 sec hollow rocks, rest 40 sec20 sec hollow rocks
CrossFit GBAR3 WOD 05.08.24
CrossFit GBAR3 WOD STRENGTH10 x 90 second rounds, increase load each round3 power cleans WOD (see 12.12.23)AMRAP in 5 minutes3-6-9 …wall ball shots, 20/14med ball sit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 05.07.24
CrossFit GBAR3 WOD WOD (see 05.12.23)25 slam balls, 30/2025 ring rows1 lap OH plate carry, 45/2550 DB bench press, 45/3050 KB SDHP, 55/401 lap OH plate carry25 slam balls25 ring rows AWODtabata ring dips/butterfly sit ups mash up
CrossFit GBAR3 WOD 05.06.24
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 5 WOD (see 05.10.23)row 750m30 power snatch, 75/55row 750m AWOD30 Russian twists
CrossFit GBAR3 WODs May 6-10
CrossFit GBAR3 WODs Monday, May 6STRENGTHOH squat 5 x 5WOD (see 05.10.23)row 750m30 power snatch, 75/55row 750m Tuesday, May 7WOD (see 05.12.23)25 slam balls, 30/2025 ring rows1 lap OH plate carry, 45/2550 DB bench press, 45/3050 KB SDHP, 55/401 lap OH plate carry25 slam balls25 ring rows Wednesday, May 8STRENGTH10 x 90 second rounds, increase […]
Saturday at The Bar 04.27.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM solo or teams of 2in order/rep scheme, for time1100m run, then20 rounds3 pull ups6 push ups9 squatsthen, 100 cal row