IT’S TIME FOR A FALL FEST!!!
SATURDAY, NOV 4 AT 8:30 AM WE ARE HAVING A FRIENDLY IN-HOUSE COMPETITION
MAKE A TEAM WITH ONE GUY AND ONE GIRL AND COME OUT FOR SOME FUN WORKOUTS AND A PARTY AFTERWARDS TO CELEBRATE OUR COMMUNITY AND THE BEAUTIFUL FALL WEATHER!
A sign up sheet is on the whiteboard. We need to know how many teams will be participating so we can plan the workouts. We promise CrossFit skill level will NOT be a factor in being able to complete our fun workouts (think of field day in grade school)!
If you need a partner, go ahead and sign up and we will create teams with the singles at the event. Your partner does NOT have to be a GBAR3 member!
CrossFit GBAR3 WOD
Monday, Oct 23
MONSTER STRENGTH
shoulder press 3 x 3
push press 3 x 3
WOD: WALKING DEAD
AMRAP in 10 minutes
3 wall walks
6 DEADlifts, 225/155
9 pumpkin smashes, 30/20
Tuesday, Oct 24
MONSTER STRENGTH
front squat 3 x 3
WOD: FRANKENSTEIN
21-15-9
DB squat clean thruster, 45/30
pull ups
Wednesday, Oct 25
WOD: MONSTER MILE (see 04.27.23)
run 400m
25 jack-o-lantern swings, 55/40
200m DB DEAD farmer carry, 45/30
200m DB DEAD waiter carry, 45/30
25 coffin vaults, 24/20
100m ghostly gallop
100m skeleton strut
100m ghostly gallop
100m skeleton strut
5 zombie flops
400m pumpkin carry, 20/14
Thursday, Oct 26
WOD: FRIGHT GONE BAD
3 rounds, 1 min rest between rounds
AMRAP in 1 minute at 5 stations
hang power snatch, 75/55
OH squats
lateral burpees
toes to bar
assault bike, cal.
Friday, Oct 27
WOD: GBAR3 CRIPPLER
30 back squats,225/155 (rack)
row 1000m
rest 4 minutes
30 clean and jerks, 135/95
run Kluge Lakes Lane