CrossFit GBAR3 WOD 12.04.23
CrossFit GBAR3 WOD STRENGTH5-5-3-3-2-1-1Hang power clean WOD10-8-6-4-2Alt DB snatch, 50/35PistolsThen, row 1000m AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs Dec 4-8
CrossFit GBAR3 WOD Monday, Dec 4STRENGTH5-5-3-3-2-1-1Hang power cleanWOD10-8-6-4-2Alt DB snatch, 50/35PistolsThen, row 1000m Tuesday, Dec 5STRENGTH5-5-3-3-2-1-1Push pressWOD21-18-15-12-9-6-3Jump squatsSprint 80m AFTER each set Wednesday, Dec 6WOD10-9-8-7-6-5-4-3-2-1Deadlifts, 225/155EVENDB renegade rows, 45/30Pull upsODDDB thrusterRing dips Thursday, Dec 7WODAMRAP in 15 minutes5 hang power snatch, 95/6510 OH squats, 95/6515 slam balls, 30/2020 DU’s Friday, Dec 8WODMax reps in 2 […]
Saturday at The Bar 12.02.23
CrossFit 8:30New Member On Ramp 9:30 CrossFit GBAR3 WOD teams of 3-4, one at a time on all movements except rower24 minutes for max metersin any order100 ground to OH, 135/95100 ring rows100 goblet squats, 55/40100 slam balls, 30/20row max meters AWODwinning team picks
CrossFit GBAR3 WOD 12.01.23
CrossFit GBAR3 WOD WOD3 roundsrow 500m10 power cleans, 135/9512 chest to bar pull ups AWODtabata L-sit/plank hold mash up
CrossFit GBAR3 WOD 11.30.23
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 3 WOD (see 09.08.22)AMRAP in 10 minutes30 DU’s15 power snatch, 75/55 AWOD30 Russian twists
CrossFit GBAR3 WOD 11.29.23
CrossFit GBAR3 WOD WOD (see 11.30.22)AMRAP in 18 minutes15 box jumps, 24/2012 push press, 115/759 toes to bar AWODnot for time,3 rounds10 hollow rocks20 superman’s
CrossFit GBAR3 WOD 11.28.23
CrossFit GBAR3 WOD WOD (see 11.28.22)800m run21 wall ball shots, 20/1415 KB swings, 55/409 DB deadlifts, 45/30400m run + 200m DB carry21 wall ball shots15 KB swings9 DB deadlifts200m run + 200m DB carry21 wall ball shots15 KB swings9 DB deadlifts200m DB carry AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 11.27.23
CrossFit GBAR3 WOD STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat AWODtabata push ups/sit ups mash up
CrossFit GBAR3 WODs Nov 27-Dec 1
CrossFit GBAR3 WOD Monday, Nov 27STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squatWODtabata push ups/sit ups mash up Tuesday, Nov 28WOD (see 11.28.22)800m run21 wall ball shots, 20/1415 KB swings, 55/409 DB deadlifts, 45/30400m run + 200m DB carry21 wall ball shots15 KB swings9 DB deadlifts200m run + 200m […]
Saturday at The Bar 11.25.23
GBAR3 is closed for the weekend!