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 […]
CrossFit GBAR3 WOD 01.31.24
CrossFit GBAR3 WOD STRENGTHpush press 5 x 5 WOD20-2 OH walking lunges, 45/252-20 sit ups AWODgroup stretch
CrossFit GBAR3 WOD 12.18.23
CrossFit GBAR3 WOD STRENGTH8 x 3 position power snatch (high hang, low hang, ground) WOD (see 12.19.22)21-15-91-arm DB snatch, 45/30toes to bar1-arm DB snatchsit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 10.16.23
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – work hard + be kind Enough said! CrossFit GBAR3 WOD STRENGTHsumo deadlift 5-5-3-3-2-1-1 WOD (see 03.14.23)10 rounds10 KB swings, 55/4010 sit ups AWOD30 GHD hip extensions