CrossFit GBAR3 WOD 03.25.24
CrossFit GBAR3 WOD STRENGTH2-postion power clean x 10choose 1:power clean + hang power clean = POWER DEVELOPMENThang power clean + power clean = TECHNIQUE DEVELOPMENT WOD: SQT (see 03.27.23)3 rounds10 ground to OH, 95/65200m shuttle sprint (50m out and back x 2) AWOD20 GHD hip extensions and GHD sit ups
Saturday at The Bar 03.23.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM solo or teams of 2, one works at a timeAMRAP in 25 minutes1 deadlift, 225/1552 pull ups3 goblet squats, 55/405 KB swings, 55/406 deadlifts7 pull ups8 goblet squats9 KB swings … AWODmax partner med ball sit ups in 90 seconds
CrossFit GBAR3 WOD 03.22.24
CrossFit GBAR3 WOD WOD (see 03.24.23)DB DIANE21-15-9DB deadlifts, 45/30handstand push ups rest 2 minutes DB ELIZABETH21-15-9DB squat cleans, 45/30ring dips AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 03.21.24
CrossFit GBAR3 WOD WOD3 rounds10 power cleans, 135/9512 slam balls, 30/20row 750m AWODtabata side plank
CrossFit GBAR3 WOD 03.20.24
CrossFit GBAR3 WOD STRENGTH2 position power snatch x 10choose 1:power snatch + hang power snatch = POWER DEVELOPMENThang power snatch + power snatch = TECHNIQUE DEVELOPMENT WODAMRAP in 7 minutes8/2, 8/4, 8/6 …alt DB snatch, 50/35ring push ups AWOD30 Russian twists
CrossFit GBAR3 WOD 03.19.24
CrossFit GBAR3 WOD WODrun 800m21 box jumps, 24/2021 OH squats, 95/6521 toes to barrun 400m15 box jumps15 OH squats15 toes to barrun 200m9 box jumps9 OH squats9 toes to bar AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 03.18.24
CrossFit GBAR3 WOD STRENGTH/WODEMOM for 8 minutes2 back squats5 DB push press, 45/30rest 4 minutesEMOM for 8 minutes2 deadlifts5 DB bench press, 45/30 AWODfor time,9 n-ups15 v-ups21 sit ups
CrossFit GBAR3 WODs March 18-22
CrossFit GBAR3 WODs Monday, March 18STRENGTH/WODEMOM for 8 minutesODD: 2 back squatsEVEN: 5 DB push press, 45/30rest 4 minutesEMOM for 8 minutesODD: 2 deadliftsEVEN: 5 DB bench press, 45/30 Tuesday, March 19WODrun 800m21 box jumps, 24/2021 OH squats, 95/6521 toes to barrun 400m15 box jumps15 OH squats15 toes to barrun 200m9 box jumps9 OH squats9 […]
Saturday at The Bar 03.16.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM
CrossFit GBAR3 WOD 03.15.24
CrossFit GBAR3 WOD CF GAMES OPEN WOD 24.3 5 rounds of:10 thrusters, 95/6510 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of:7 thrusters, 135/957 bar muscle-ups Time cap: 15 minutes