CrossFit GBAR3 WOD 04.03.24
CrossFit GBAR3 WOD WOD (see 04.05.23)AMRAP in 3 minutessquat clean thrusters, 115/75rest 2 minutesAMRAP in 3 minutes5 pull ups5 lateral burpeesrest 2 minutesAMRAP in 3 minutesclean and jerk, 135/95rest 2 minutesAMRAP in 3 minutes5 pull ups5 lateral burpeesrest 2 minutesAMRAP in 3 minutessquat clean thrusters, 115/75 AWODNot for time,3 rounds10 hollow rocks20 supermans
CrossFit GBAR3 WOD 04.02.24
CrossFit GBAR3 WOD STRENGTHshoulder press 5-4-3-2-1-1back squat 5-4-3-2-1-1 WOD (see 04.06.23)21-15-9KB swings, 55/40goblet squats AWOD30 Russian twists
CrossFit GBAR3 WOD 04.01.24
CrossFit GBAR3 WOD WOD: FIGHT GONE BAD (see 04.03.23)3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationswall ball shots, 20/14SDHP, 75/55box jumps, 20push press, 75/55row, cal. AWODMax butterfly sit ups in 1 minute
CrossFit GBAR3 WODs April 1-5
CrossFit GBAR3 WODs Monday, April 1WOD: FIGHT GONE BAD (see 04.03.23)3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationswall ball shots, 20/14SDHP, 75/55box jumps, 20push press, 75/55row, cal. Tuesday, April 2STRENGTHshoulder press 5-4-3-2-1-1back squat 5-4-3-2-1-1WOD (see 04.06.23)21-15-9KB swings, 55/40goblet squats Wednesday, April 3WOD (see 04.05.23)AMRAP in 3 minutessquat clean thrusters, […]
Saturday at The Bar 03.30.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2-3BUY IN: 25 partner burpeesthen, in any order/rep scheme100 DB bench press, 50/35100 DB hang power cleans100 wall ball shots, 20/14600m sled push, 200/125 AWODdouble death by …
CrossFit GBAR3 WOD 03.29.24
CrossFit GBAR3 WOD WODAMRAP in 20 minutes5 wall walks10 deadlifts, 225/15515 med ball sit ups20 air squats AWOD30 Russian twists
CrossFit GBAR3 WOD 03.28.24
CrossFit GBAR3 WOD WOD (see 03.29.23) 4 x 500m row rest exactly 3 minutes between AWOD 100 reps core
CrossFit GBAR3 WOD 03.27.24
CrossFit GBAR3 WOD STRENGTHbench press 5-5-3-3-2-1-1 WOD10-8-6-4-2DB devil’s press, 45/30DB walking lunges AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 03.26.24
CrossFit GBAR3 WOD WOD: FREAK (see 03.20.23)first rounds of Fran, Eva, Annie and Kelly21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50 sit upsrun 400m30 box jumps, 24/2030 wall ball shots, 20/14 AWODnot for time, 50 med ball sit ups
CrossFit GBAR3 WODs March 25-29
CrossFit GBAR3 WODs Monday, March 25STRENGTH2-postion power clean x 10choose 1:power clean + hang power clean = POWER DEVELOPMENThang power clean + power clean = TECHNIQUE DEVELOPMENTWOD: SQT (see 03.27.23)3 rounds10 ground to OH, 95/65200m shuttle sprint (50m out and back x 2) Tuesday, March 26WOD: FREAK (see 03.20.23)first rounds of Fran, Eva, Annie and […]