Saturday at The Bar 04.13.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM solo or teams of 2, for time80m barbell carry, 75/5540 hang power snatches80m sprint80m plate carry40 push press, 95/6580m sprint80m plate carry40 hang power cleans, 115/7580m sprint80m plate carry40 deadlifts, 135/9580m barbell carry40 lateral burpees
CrossFit GBAR3 WOD 04.12.24
CrossFit GBAR3 WOD WOD: NANCY (see 04.13.23)5 roundsrun 400m15 OH squats, 95/65 AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 04.11.24
CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest betweenwall ball shots, 20/14KB swings, 55/40slam balls, 30/20DB push press, 45/30KB SDHPmed ball sit ups AWOD30 Russian twists
CrossFit GBAR3 WOD 04.10.24
CrossFit GBAR3 WOD STRENGTHsquat snatch 10 x 1 WOD (see 04.10.23)row 2000m AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 04.09.24
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1pull upsdeadlifts, 225/155push upsbox jumps, 24/20 AWODnot for time,15 atomic sit ups
CrossFit GBAR3 WOD 04.08.24
CrossFit GBAR3 WOD STRENGTHpush press 5-4-3-2-1-1 WOD3 rounds10 1-arm DB hang clean and jerk, 50/3510 pistols20 DU’s AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs April 8-12
CrossFit GBAR3 WODs Monday, April 8STRENGTHpush press 5-4-3-2-1-1WOD3 rounds10 1-arm DB hang clean and jerk, 50/3510 pistols20 DU’s Tuesday, April 9WOD10-9-8-7-6-5-4-3-2-1pull upsdeadlifts, 225/155push upsbox jumps, 24/20 Wednesday, April 10STRENGTHsquat snatch 10 x 1WOD (see 04.10.23)row 2000m Thursday, April 11WODmax reps in 2 minutes at 6 stations, 1 minute rest betweenwall ball shots, 20/14KB swings, 55/40slam […]
Saturday at The Bar 04.06.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2-3, one works at a timeAMRAP in 20 minutes6 DB bench press, 50/355 KB SDHP, 55/404 chest to bar pull ups3 burpee box jump overs, 24/202 wall ball shots, 20/14
CrossFit GBAR3 WOD 04.05.24
CrossFit GBAR3 WOD WOD (see 04.20.23)3 roundsrow 500m10 Curtis P’s12 toes to bar AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 04.04.24
CrossFit GBAR3 WOD STRENGTHsplit jerk 10 x 1 WOD (see 04.04.23)AMRAP in 7 minutes8/2, 8/4, 8/6 …med ball sit ups, 20/14med ball cleans AWOD30 GHD hip extensions