FALL FEST IS THIS SATURDAY, 8 AM
A FRIENDLY IN-HOUSE COMPETITION AND PARTY
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 30
STRENGTH
E2MOM for 16 minutes
3 bench press
3 deadlifts
WOD
30-20-10
DU’s
butterfly sit ups
Tuesday, Oct 31
HalloWOD: Pumpkin Power Palooza
7 rounds
7 pumpkin wall shots, 20/24
7 jack-o-lantern swings, 55/40
7 sumo DEAD jack-o-lantern high pulls
7 pumpkin slams, 30/20
7 poisoned goblet squats, 55/40
Wednesday, Nov 1
WOD
10-9-8-7-6-5-4-3-2-1
EVEN
pull ups
push press, 115/75
box jumps, 24/20
ODD
ring dips
power cleans
box jumps
Thursday, Nov 2
STRENGTH
8 x power snatch + 2 OH squats
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6, 8/8 …
alt DB snatch, 45/30
knees to elbows
Friday, Nov 3
WOD
3 rounds
row 500m
10 deadlifts, 225/155
12 ring push ups