Saturday at The Bar 09.16.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 2, one works at a timefor time (35 min. time cap) …BUY IN: 50 cal row or bike40 toes to bar50 box jump overs, 24/2060 pull ups70 sit ups1 mile run (break up as 200’s, 400’s, etc.)70 sit ups60 pull ups50 box jump […]
CrossFit GBAR3 WOD 09.15.23
CrossFit GBAR3 WOD WOD (see 09.16.22)max reps in 2 minutes at 6 stations, 1 minute rest betweenKB SDHP, 55/40DB push press, 45/30slam balls, 30/20KB swings, 55/40DB bench press, 45/30goblet squats, 55/40 AWOD30 Russian twists
CrossFit GBAR3 WOD 09.14.23
CrossFit GBAR3 WOD WOD3 roundsrow 1000m10 back squats, 225/15512 butterfly sit ups AWODtabata wall sit/hand stand hold mash up
CrossFit GBAR3 WOD 09.13.23
CrossFit GBAR3 WOD STRENGTHsplit jerk 10 x 1 WOD (02.09.23)AMRAP in 10 minutes7 burpees7 med ball cleans, 20/14 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 09.12.23
CrossFit GBAR3 WOD WODAMRAP in 20 minutes5 squat snatch, 95/6510 pull ups5 squat snatch10 box jumps30 DU’s AWODnot for time,3 rounds10 hollow rocks20 Superman’s
CrossFit GBAR3 WOD 09.11.23
CrossFit GBAR3 WOD STRENGTHdeadlift 5 x 5 WODAMRAP in 5 minutes3-6-9 …wall ball shots, 20/14med ball sit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WODs Sept 11-15
CrossFit GBAR3 WOD Monday, Sept 11STRENGTHdeadlift 5 x 5WODAMRAP in 5 minutes3-6-9 …wall ball shots, 20/14med ball sit ups Tuesday, Sept 12WODAMRAP in 20 minutes5 squat snatch, 95/6510 pull ups5 squat snatch10 box jumps30 DU’s Wednesday, Sept 13STRENGTHsplit jerk 10 x 1WOD (02.09.23)AMRAP in 10 minutes7 burpees7 med ball cleans, 20/14 Thursday, Sept 14WOD3 roundsrow […]
Saturday at The Bar 09.09.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 2 or 3, 1 goes through the circuit at a time20 rounds3 lateral burpees6 pull ups9 wall ball shots, 20/146 slam balls, 30/203 clean and jerks, 135/95 AWODguys vs. girls squat hop relay race (indoors)
CrossFit GBAR3 WOD 09.08.23
CrossFit GBAR3 WOD WOD: B-1 Australian Hero WOD (see 09.09.22)3 roundsrun 400m21 KB swings, 55/4015 knees to elbows9 ring dips AWODtabata side plank
CrossFit GBAR3 WOD 09.07.23
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 1front squat 5 x 1back squat 5 x 1 WOD10-8-6-4-2pistols5-4-3-2-1wall walks AWODnot for time, 15 atomic sit ups