CrossFit GBAR3 WOD 11.12.24
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 5 WODAMRAP in 10 minutes10 KB swings, 55/4010 sit ups10 DU’s AWOD30 Russian twists
CrossFit GBAR3 WOD 10.15.24
Strength in Mind and Body Strength comes not only from lifting weights but from lifting your spirit. Embrace today’s challenges and know you’re getting stronger, inside and out! CrossFit GBAR3 WOD STRENGTHfront squat 5-5-3-3-2-1-1 WOD (see 10.16.23)10 rounds10 KB swings, 55/4010 sit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 10.03.24
CrossFit GBAR3 WOD WOD (see 10.03.23)10 handstand push ups20 pull ups30 squats40 sit ups50 deadlifts, 225/15540 sit ups30 squats20 pull ups10 handstand push ups AWODtabata wall sit/plank hold mash up
CrossFit GBAR3 WOD 09.24.24
CrossFit GBAR3 WOD STRENGTHpower snatch 10 x 1 WOD21-15-91 arm DB snatch, 45/30knees to elbows1 arm DB snatchsit ups AWOD30 GHD hip extensions
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 08.12.24
CrossFit GBAR3 WOD STRENGTH5 x 3-position power snatch (high hang, low hang, ground) WOD21-15-91-arm DB snatch, 45/30knees to elbows1-arm DB snatchsit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 07.16.24
CrossFit GBAR3 WOD STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WODtabata sit ups/push ups mash up AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 07.09.24
CrossFit GBAR3 WOD THE GYM WILL BE CLOSED TUESDAY AM CLASSES FOR STORM WATER CLEAN UP.PM CLASSES ARE ON NORMAL SCHEDULE: 4:30, 5:30 AND 6:30 PM WOD (see 07.11.23)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 […]
CrossFit GBAR3 WOD 03.11.24
CrossFit GBAR3 WOD STRENGTHdeadlift 10 x 2 WOD (see 10.16.23)10 rounds10 KB swings, 55/4010 sit ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 02.12.24
The Consistency Factor: Why it’s Key to Succeeding in CrossFit CrossFit? More like Cross-Fit-it-in, am I right? But seriously, if you want to get in shape and see real results, consistency is key. It’s not enough to just show up once in a blue moon and expect to look like The Rock. You need to […]