CrossFit GBAR3 WOD 11.15.23
CrossFit GBAR3 WOD WOD: HELEN (see 11.17.22)3 roundsrun 400m21 KB swings, 55/4012 pull ups AWOD2 rounds for max sit ups30 sec hollow rocks30 sec plank hold30 sec sit ups30 sec rest
CrossFit GBAR3 WOD 11.14.23
CrossFit GBAR3 WOD WOD (see 11.15.22)AMRAP in 17 minutes20 wall ball shots, 20/1420 SDHP, 75/5520 box jumps, 24/2020 push press, 75/5520 cal row AWODmax med ball sit ups in 1 minute
CrossFit GBAR3 WOD 11.13.23
CrossFit GBAR3 WOD STRENGTHclean and jerk 10 x 1 WOD10-8-6-4-21-arm DB hang clean and jerk, 50/35pistols AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs Nov 13-17
CrossFit GBAR3 WOD Monday, Nov 13STRENGTHclean and jerk 10 x 1WOD10-8-6-4-21-arm DB hang clean and jerk, 50/35pistols Tuesday, Nov 14WOD (see 11.15.22)AMRAP in 17 minutes20 wall ball shots, 20/1420 SDHP, 75/5520 box jumps, 24/2020 push press, 75/5520 cal row Wednesday, Nov 15WOD: HELEN (see 11.17.22)3 roundsrun 400m21 KB swings, 55/4012 pull ups Thursday, Nov 16STRENGTHsquat […]
Saturday at The Bar 11.11.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD
CrossFit GBAR3 WOD 11.10.23
CrossFit GBAR3 WOD STRENGTHpush jerk 5 x 3 WOD (see 11.07.22)AMRAP in 10 minutes7 KB swings, 55/407 med ball cleans, 20/14 AWODnot for time, 50 med ball sit ups
CrossFit GBAR3 WOD 11.09.23
CrossFit GBAR3 WOD WOD (see 11.10.22)4 x 500m row, rest exactly 3 minutes between rounds AWOD100 reps core
CrossFit GBAR3 WOD 11.08.23
CrossFit GBAR3 WOD WOD (see 11.08.22)AMRAP in 20 minutes5 deadlift, 225/15510 box jumps, 24/205 deadlift10 toes to bar20 wall ball shots, 20/14 AWODtabata handstand hold/burpees mash upscore is total burpees
CrossFit GBAR3 WOD 11.07.23
CrossFit GBAR3 WOD WOD10 handstand push ups20 pull ups30 OH walking lunges, 45/25400m run50 thrusters, 45/35400m run30 OH walking lunges20 pull ups10 handstand push ups AWODtabata side plank
CrossFit GBAR3 WOD 11.06.23
CrossFit GBAR3 WOD STRENGTH/WODEMOM for 16 minutesODD: 3 back squatsEVEN: 20 DU’s AWOD1 min hollow rocksrest 1 min40 sec hollow rocksrest 40 sec20 sec hollow rocks