CrossFit GBAR3 WOD 09.05.23
CrossFit GBAR3 WOD STRENGTHpush press 5 x 5 WOD (see 09.06.22)21-15-9SDHP, 75/55push pressrow, cal AWODnot for time, 10 atomic sit ups
CrossFit GBAR3 WOD 08.28.23
CrossFit GBAR3 WOD STRENGTH (see 01.21.21)weighted pull up OR flex arm hang for time 1-1-1 WOD21-15-9DB thruster, 45/30pull upsDB bench pressrow, cal. AWOD20 GHD hip extensions and sit ups
CrossFit GBAR3 WOD 08.22.23
CrossFit GBAR3 WOD WOD: TABATA THIS (see 08.24.22)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 08.01.23
CrossFit GBAR3 WOD WOD (see 08.03.22)AMRAP in 17 minutes8 toes to bar10 1-arm DB hang clean + jerk, 50/3514/12 calorie row AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 07.11.23
CrossFit GBAR3 WOD WOD (see 07.15.22)12 minutes on the clockAMRAP in 4 minutesrow, cal.AMRAP in 4 minutessquat cleans, 135/95AMRAP in 4 minutes10 KB swings, 55/4010 sit ups AWOD60 sec hollow rocks, 60 sec rest40 sec hollow rocks, 40 sec rest20 sec hollow rocks
CrossFit GBAR3 WOD 07.06.23
CrossFit GBAR3 WOD WODAMRAP in 4 minutes3 rounds of DT, 95/65(12 deadlifts + 9 hang power cleans + 6 push jerk)max cal rowrest 4 minutesAMRAP in 4 minutes2 rounds of DT, 135/95max cal rowRest 4 minutesAMRAP in 4 minutes1 round of DT, 155/105max cal rowScore is total calories AWOD30 Russian twists
CrossFit GBAR3 WOD 05.31.23
Thirst Quenchers Unleashed: Revitalize Your CrossFit Routine! Welcome to Day 3 of our summer CrossFit hydration series! Get ready to supercharge your workouts with thirst-quenching secrets that will revolutionize your routine. Say goodbye to the mundane and hello to a hydration experience like no other! Embrace Refreshment Revolution Ditch the ordinary and embrace extraordinary hydration. […]
CrossFit GBAR3 WOD 05.24.23
Unleashing Agile Mastery: Elevate Your Agility at CrossFit GBAR3 Agility is a key element of overall fitness, enabling you to move quickly, change direction, and react with precision. At CrossFit GBAR3, we understand the importance of agility in optimizing performance and achieving your fitness goals. In this blog post, we’ll explore how our CrossFit training […]
CrossFit GBAR3 WOD 05.05.23
Register Now for the Murph Challenge 2023 and Honor Our Fallen Heroes! Are you ready to honor our fallen heroes and support a great cause? The time has come to register for the Murph Challenge 2023! This annual fundraiser, which is the Official fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, is not […]
CrossFit GBAR3 WOD 05.01.23
CrossFit GBAR3 WOD WOD: THE GHOST (see 10.27.22)6 rounds of max reps1 minute row, cal.1 minute burpees1 minute DU’s1 minute rest AWODmax butterfly sit ups in 1 minute