Saturday at The Bar 01.27.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM Teams of 3-4Partner 1 starts at station 2. Partners 2-4 follow behind.24 rounds1. spot bench press2. 10 bench press (60-65% 1 RM3. 10 deadlift (60-65% 1 RM)4. 10 cal row5. 10 air squats AWODguys vs girls straight arm plank hold
CrossFit GBAR3 WOD 02.02.24
CrossFit GBAR3 WOD WOD: CF GAMES OPEN WOD 22.1 (see 02.03.23)AMRAP in 15 minutes3 wall walks12 alt 1-arm DB snatches, 50/3515 box jump overs, 24/20 AWODmax toes to bar in 1 minute
CrossFit GBAR3 WOD 02.01.24
CrossFit GBAR3 WOD WOD (see 01.27.22)row 500m15 high hang power snatch, 95/6515 OH squatsrow 500m15 low hang power snatch15 OH squatsrow 500m15 power snatch15 OH squats AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 01.31.24
CrossFit GBAR3 WOD STRENGTHpush press 5 x 5 WOD20-2 OH walking lunges, 45/252-20 sit ups AWODgroup stretch
CrossFit GBAR3 WOD 01.30.24
CrossFit GBAR3 WOD WODAMRAP in 18 minutes1-1-1-1, 2-2-2-2, 3-3-3-3 …pull uppush upclean and jerk, 135/95wall ball shots, 20/14 AWODnot for time, 50 med ball sit ups
CrossFit GBAR3 WOD 01.29.24
CrossFit GBAR3 WOD STRENGTHback squat 5 x 5 WOD3 roundsrun 400m10 KB swings, 55/4010 goblet squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs Jan 29-Feb 2
CrossFit GBAR3 WODs Monday, Jan 29STRENGTHback squat 5 x 5WOD3 roundsrun 400m10 KB swings, 55/4010 goblet squats Tuesday, Jan 30WODAMRAP in 18 minutes1-1-1-1, 2-2-2-2, 3-3-3-3 …pull uppush upclean and jerk, 135/95wall ball shots, 20/14 Wednesday, Jan 31STRENGTHpush press 5 x 5WOD20-2 OH walking lunges, 45/252-20 sit ups Thursday, Feb 1WOD (see 01.27.22)row 500m15 high hang […]
Saturday at The Bar 01.27.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 3-41 works, 1 holds plate overhead, 1 restsfor time200m run (all, including plate overhead)30 ground to OH, 75/55200m run30 ground to OH, 95/65200m run30 ground to OHG, 115/75200m run30 ground to OH, 135/95200m run30 ground to OH, 95/75200m run AWODsame teams, for timeyou pick, 30bar […]
CrossFit GBAR3 WOD 01.26.24
CrossFit GBAR3 WOD WOD: CF GAMES OPEN WOD 16.4/17.4 (see 01.27.23)AMRAP in 13 minutes55 deadlifts, 225/15555 wall ball shots, 20/1455 cal row55 hand stand push ups AWODtabata bicycles
CrossFit GBAR3 WOD 01.25.24
CrossFit GBAR3 WOD STRENGTHpower clean 10 x 1 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/201-arm DB hang clean and jerk, 50/35 AWODnot for time,20 glute bridges and 20 cat cows