CrossFit GBAR3 WOD 09.16.24
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 1front squat 5 x 1back squat 5 x 1 WOD5 rounds of Cindy for time5 pull ups10 push ups15 squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 09.10.24
CrossFit GBAR3 WOD WODAMRAP in 20 minutes5 squat snatch, 95/6510 pull ups5 squat snatch10 toes to bar20 DU’s AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 09.03.24
CrossFit GBAR3 WOD STRENGTHfront squat 5 x 5 WODAMRAP in 10 minutes5 pull ups10 box jumps, 24/2015 wall ball shots, 20/14 AWODnot for time50 med ball sit ups
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