CrossFit GBAR3 WOD 08.21.24
CrossFit GBAR3 WOD WOD: TABATA THIS (see 08.22.23)tabata rowrest 1 minutetabata squatsrest 1 minutetabata pull upsrest 1 minutetabata push upsrest 1 minutetabata sit ups Tabata is 8 intervals of 20 seconds max effort, 10 seconds rest. The lowest scoring interval in each movement will be counted for a score. AWODbanded stretches (lats, hamstrings, quads …)
CrossFit GBAR3 WOD 08.09.24
CrossFit GBAR3 WOD WOD: narF9-15-21pull upsthrusters, 95/65 AWODfor time,50 DB bench press, 45/30
CrossFit GBAR3 WOD 07.30.24
CrossFit GBAR3 WOD WOD: neleH (see 07.25.23)3 rounds12 pull ups21 KB swings, 55/40run 400m AWODtabata handstand hold/wall sit mash up
CrossFit GBAR3 WOD 07.18.24
CrossFit GBAR3 WOD WODAMRAP in 14 minutes5 pull ups10 hang power cleans, 135/9515 DB push press, 45/30 AWODtabata side plank
CrossFit GBAR3 WOD 07.05.24
CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AM FUN FRIDAY PARTNER WODteams of 2AMRAP in 15 minutes1-1, 2-2, 3-3 …pull upsclean and jerk, 135/95200m OH plate carry, 45/25one partner does pull ups/C&J, one does OH plate carry AWODmax partner med ball sit ups in 90 seconds
CrossFit GBAR3 WOD 06.20.24
CrossFit GBAR3 WOD WOD: HELEN (see 11.15.23)3 roundsrun 400m21 KB swings, 55/4012 pull ups AWOD2 rounds for max sit ups30 sec hollow rocks30 sec plank30 sec sit ups30 sec rest
CrossFit GBAR3 WOD 06.11.24
CrossFit GBAR3 WOD WOD (see 06.13.23)10-9-8-7-6-5-4-3-2-1EVENOH squats, 95/65pull upspush upsbox jumps, 24/20ODDpower snatchtoes to barring dipsbox jumps AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 05.27.24
CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AM!WOD: MEMORIAL DAY MURPHrun 1 mile100 pull ups200 push ups300 squatsrun 1 mileYou may break up the pull up, push up and squat reps however you like. This WOD can be done with some partners! AWODBreakfast tacos!
CrossFit GBAR3 WOD 05.20.24
CrossFit GBAR3 WOD STRENGTHpush press 5 x 5 WOD: JACKIE (see 05.16.22)row 1000m50 thrusters, 45/3530 pull ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 05.14.24
CrossFit GBAR3 WOD STRENGTHpower snatch 10 x 1 WODAMRAP in 10 minutes3 pull ups6 push ups9 squats12 alt DB snatch, 50/35 AWOD30 Russian twists