CrossFit GBAR3 WOD 08.21.23
CrossFit GBAR3 WOD STRENGTHsquat snatch 10 x 1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20alt DB snatch, 50/35 AWOD30 Russian twists
CrossFit GBAR3 WOD 03.28.23
Technique Tuesday: The Dumbbell Power Snatch The dumbbell power snatch is less technical than its barbell counterpart but relies on many of the same principles. The hips and legs should generate the majority of the upward force and momentum on the dumbbell. The working arm should remain straight until the hips have extended. The overhead […]
CrossFit GBAR3 WOD 01.11.23
The power snatch: Why we do it The power snatch is an exercise that can be very beneficial for CrossFit athletes, as it can help to improve overall strength and power, as well as developing proper form and technique for the full snatch movement. One of the main benefits of the power snatch is that […]
CrossFit GBAR3 WOD 11.02.22
BE FIT AND FESTIVE WITH GBAR3 BOD SQUAD NUTRITION CHALLENGE THIS IS OUR LAST NUTRITION CHALLENGE OF THE YEAR! Are you ready to change the way you achieve your goals? The Bod Squad Challenge is NOT about dieting, calorie restriction, and making temporary changes. It’s NOT an intense weight loss challenge you do for 6 […]
CrossFit WOD 07.11.22
STRENGTH/WODE2MOM for 16 minutes3 bench press4 alt DB snatch, 50/355 box jumps, 30/24 AWODrow 250m25 knees to elbowsrow 250m25 butterfly sit ups
CrossFit WOD 06.01.22
WOD25 med ball sit ups, 20/1425 KB swings, 55/40200m KB carry, 45/3050 alt DB snatch50 cal row200m DB waiter’s carry25 KB swings25 med ball sit ups200m med ball carry AWODtabata wall sit/handstand hold mash up
CrossFit WOD 03.14.22
STRENGTHsumo deadlift 5-5-3-3-2-1-1 WOD30-20-10alt DB snatch, 45/30walking lunges AWOD25 GHD sit ups
CrossFit WOD 01.12.22
STRENGTH snatch pull 3-3-3 hang squat snatch 2-2-2 squat snatch 1-1-1 WOD 30-20-10 alt DB snatch, 45/30 butterfly sit ups walking lunges AWOD 25 calf raises 25 GHD hip extensions
CrossFit WOD 08.09.21
STRENGTH8 x 3 position power snatch (high hang, low hang, ground)WOD30-20-10alt DB snatch, 45/30walking lungesAWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 07.14.21
STRENGTHhang power snatch 5-5-5power snatch + OH squat 3-3-3squat snatch 1-1-1 WOD3 rounds10 DU’s10 alt. DB snatch, 45/3010 slam balls, 30/20 AWOD20 GHD hip extensions and GHD sit ups