Workouts, Happenings, and Updates at CrossFit GBAR3
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CrossFit GBAR3 WOD 11.04.26
CrossFit GBAR3 WOD WOD3 Rounds, Rest 1 Minute Between Each Round7 Minutes on the Clock:400m RunThen AMRAP in remaining time of:12 Sit Ups9 KB Swings,
CrossFit GBAR3 WOD 11.03.26
CrossFit GBAR3 WOD STRENGTHTempo Push Press 3 x 3Push Press 3 x 3 WOD5 rounds20 Plate Walking Lunges, 45/255 Burpees on Plate AWOD3 x 6
CrossFit GBAR3 WOD 11.02.26
CrossFit GBAR3 WOD WOD6 Rounds For Time:5 Deadlifts, 135/9510 Box Jumps, 24/205 Power Cleans10 V-Ups15 Wall Ball Shots, 20/14*21 Minute Time Cap AWOD3 x 10
CrossFit GBAR3 WODs Nov 2-Nov 6
CrossFit GBAR3 WODs Monday, Nov 2WOD6 Rounds For Time:5 Deadlifts, 135/9510 Box Jumps, 24/205 Power Cleans10 V-Ups15 Wall Ball Shots, 20/14*21 Minute Time Cap Tuesday,
Saturday at The Bar 10.31.26
CrossFit WOD 8:30 AM GBAR Hallo-WODAMRAP in 25 MinutesAlternate rounds with a partner10 DEADlifts, 135/958 Goblin Squats, 55/406 Lateral Zombie Flops4 Devil’s Presses, 45/30Every 6
CrossFit GBAR3 WOD 10.30.26
CrossFit GBAR3 WOD WOD (See 10.29.25)FRIGHT GONE BAD3 rounds, 1 minute rest between roundsAMRAP in 1 minute at 5 stationspower snatch, 95/65OH squatslateral burpeestoes to
CrossFit GBAR3 WOD 10.29.26
CrossFit GBAR3 WOD WODOH MY GOURDPartner up and split reps/laps how you wantEvery team gets a “pumpkin” (MB), all movements are done carrying or passing
CrossFit GBAR3 WOD 10.28.26
CrossFit GBAR3 WOD STRENGTHSnatch Balance 3-3-3-2-2 WOD (See 10.27.25)FRAN-KENSTEIN21-15-9DB Squat Clean Thrusters, 45/30Pull Ups AWOD50 Reps Core
CrossFit GBAR3 WOD 10.27.26
CrossFit GBAR3 WOD WOD (See 10.27.22)THE GHOST6 rounds for max reps1 Minute Row, Cal.1 Minute Burpees1 Minute Double Unders1 Minute Rest AWODTabata Side Plank
CrossFit GBAR3 WOD 10.26.26
CrossFit GBAR3 WOD STRENGTHBench Press 3-2-1-1 WOD (See 10.28.25)WALKING DEADAMRAP in 10 minutes3 Wall Walks6 DEAD Lifts, 225/1559 Pumpkin Smashes, 30/20 AWODnot for time,3 rounds10
CrossFit GBAR3 WODs Oct 26-Oct 30
CrossFit GBAR3 WODs FRIGHT WEEK! Monday, Oct 26STRENGTHBench Press 3-2-1-1WOD (See 10.28.25)WALKING DEADAMRAP in 10 minutes3 Wall Walks6 DEAD Lifts, 225/1559 Pumpkin Smashes, 30/20 Tuesday,
CrossFit GBAR3 WOD 10.23.26
CrossFit GBAR3 WOD STRENGTHSquat Clean 3 x 3 WODAMRAP in 6 Minutes2-4-6-8…Alt DB Power Clean, 50/35Toes to Bar AWODMobility
CrossFit GBAR3 WOD 10.22.26
CrossFit GBAR3 WOD WOD200m Run200m Plate Carry, 45/25+21-18-15-12Push UpsReverse Deficit Lunges AWOD4 x 5KB SwingsKB Strict Press (ea. side)
CrossFit GBAR3 WOD 10.21.26
CrossFit GBAR3 WOD WODEMOM for 20 Minutes, Max Reps at each Station1. Deadlifts, 135/952. Strict Pull Ups3. Butterfly Sit Ups4. Double Unders5. Rest AWOD3 x
CrossFit GBAR3 WOD 10.20.26
CrossFit GBAR3 WOD WOD5 Rounds For Time:400m Run10 Burpee Box Jump Overs, 24/2010-8-6-4-2Shoulder Press, Building @60-80% 1RMRest 2 Minutes Between Rounds*30 Minute Time Cap AWODGroup
CrossFit GBAR3 WOD 10.19.26
CrossFit GBAR3 WOD WODAMRAP in 18 MinutesRow 500/400m20 Sit Ups20 Wall Ball Shots, 20/14 AWODTabata Plank Holds & Pirouette Dips
CrossFit GBAR3 WODs Oct 19-Oct 23
CrossFit GBAR3 WODs Monday, Oct 19WODAMRAP in 18 MinutesRow 500/400m20 Sit Ups20 Wall Ball Shots, 20/14 Tuesday, Oct 20WOD5 Rounds For Time:400m Run10 Burpee Box
Saturday at The Bar 10.17.26
CrossFit WOD 8:30 AM Teams of 2, 8 RoundsPartners switch after each couplet 10 Thrusters, 95/6515 KB Swings, 55/40 10 Burpees15 Goblet Squats 10 Power
CrossFit GBAR3 WOD 10.16.26
CrossFit GBAR3 WOD WODAMRAP in 18 Minutes:10 Box Jumps, 24/208 Ring Rows12 Wall Ball Shots, 20/148 MB Box Step Overs10 Push Ups AWODShoulder Stability Conditioning
CrossFit GBAR3 WOD 10.15.26
CrossFit GBAR3 WOD STRENGTH/WODE2MOM for 20 Minutes1. 3 Split Jerks2. 200m Run + Max Alt DB Snatch 45/30 AWOD30 GHD Hip Extensions
CrossFit GBAR3 WOD 10.14.26
CrossFit GBAR3 WOD WOD (See 04.01.26)BENCHMARK: “Bronco”8 Rounds For Time:250/200m Row15 Sit Ups10 Front Squats (50% 1RM)*24 Min Time Cap AWODGroup Stretch
CrossFit GBAR3 WOD 10.13.26
CrossFit GBAR3 WOD STRENGTHSumo Deadlift 5 x 5 WODTabata Slam Balls, 30/20 AWODRing Dip Holds
CrossFit GBAR3 WOD 10.12.26
CrossFit GBAR3 WOD WOD4 Rounds For Time400m Run20 Walking Lunges15 Pull Ups10 V-Ups+4/3/2/1 Wall Walks AWOD3 x 10 Calf Raises
CrossFit GBAR3 WODs Oct 12-Oct 16
CrossFit GBAR3 WODs Monday, Oct 12WOD4 Rounds For Time400m Run20 Walking Lunges15 Pull Ups10 V-Ups+4/3/2/1 Wall Walks Tuesday, Oct 13STRENGTHSumo Deadlift 5 x 5 WODTabata
Saturday at The Bar 10.10.26
CrossFit WOD 8:30 AM AMRAP in 25 Minutes, Partners splits reps any way:20/15 Calorie Row20 Wall Ball Shots, 20/1415 Alt DB Snatch10 Burpees
CrossFit GBAR3 WOD 10.09.26
CrossFit GBAR3 WOD STRENGTHDeadlift 5-5-2-2 WOD3 Rounds For Time250/200m Row+25/20/15 Wall Ball Shots, 20/14 AWOD3 Rounds: 10 Hollow Rocks + 20 Superman
CrossFit GBAR3 WOD 10.08.26
CrossFit GBAR3 WOD WOD (See 10.14.25)200m DB Carry, 45/3021 Shoulder Press, 95/6515 DB Bench Press, 45/309 SDHP, 95/65200m DB Carry21 Push Press15 DB Bench Press9
CrossFit GBAR3 WOD 10.07.26
CrossFit GBAR3 WOD WODAMRAP in 10 Minutes:200m Run10 Knees to Elbows10 DB Box Step Ups, 45/30; 24/20 Rest 2 Minutes, then: AMRAP in 10 Minutes:10
CrossFit GBAR3 WOD 10.06.26
CrossFit GBAR3 WOD STRENGTHSquat Snatch 3 x 5; 2 x 3 WOD (See 09.22.25)AMRAP in 10 minutes30 Double Unders15 Power Snatch, 75/55 AWOD100m KB Waiter’s
CrossFit GBAR3 WOD 10.05.26
CrossFit GBAR3 WOD WODAMRAP in 20 minutes5 DB Renegade Rows, 45/3010 Alt DB Hang Power Cleans15 Med Ball Sit Ups, 20/1420 Air Squats AWODTabata Handstand
CrossFit GBAR3 WODs Oct 5-Oct 9
CrossFit GBAR3 WODs Monday, Oct 5WODAMRAP in 20 minutes5 DB Renegade Rows, 45/3010 Alt DB Hang Power Cleans15 Med Ball Sit Ups, 20/1420 Air Squats
Saturday at The Bar 10.03.26
CrossFit WOD 8:30 AM AMRAP in 25 Minutes, Partners alternate rounds:12/10 Calorie Row10 Alt DB Snatch, 50/3510 Toes To Bar
CrossFit GBAR3 WOD 10.02.26
CrossFit GBAR3 WOD WODEMOM for 21 Minutes1. Power Clean + Push Jerk + Thruster (building)2. Max Bar Facing Burpees3. Rest AWODDead Hang for Time
CrossFit GBAR3 WOD 10.01.26
CrossFit GBAR3 WOD WOD4 Rounds for Time400m Run25 Sit Ups15 Box Jumps, 24/2010 Back Squats (50% 1RM) AWODDouble Under Skill Work
CrossFit GBAR3 WOD 09.30.26
CrossFit GBAR3 WOD WOD4 MinutesRow Max Meters Rest 1 Minute AMRAP in 6 Minutes8 Ring Rows10 Hand Release Push Ups12 MB Russian Twists, 20/14 Rest
CrossFit GBAR3 WOD 09.29.26
CrossFit GBAR3 WOD WOD (See 09.16.25)AMRAP in 20 minutes5 Deadlifts, 225/15510 KB Swings, 55/4015 Wall Ball Shots, 20/14200m Med Ball Carry AWODTabata Mobility
CrossFit GBAR3 WOD 09.28.26
CrossFit GBAR3 WOD STRENGTHShoulder Press3 @ 50% 1 R.M.3 @ 60% 1 R.M.3 @ 75% 1 R.M.Then, find your current 1 rep max WOD/AWOD (See
CrossFit GBAR3 WODs Sept 28-Oct 2
CrossFit GBAR3 WODs Monday, Sept 28STRENGTH:3 x 3 @50%, 60%, 75% 1 R.M.*Find 1 R. M.*Utilizing previously known 1 R.M. WOD/AWOD (See 10.15.25)AMRAP in 7
CrossFit GBAR3 WOD 09.25.26
CrossFit GBAR3 WOD WODAMRAP in 18 Minutes500/400m Row10 Slam Balls, 30/2010 N-Ups15 Slam Ball Goblet Squats AWODStrict Pull Ups Sets or Pull Up Conditioning
CrossFit GBAR3 WOD 09.24.26
CrossFit GBAR3 WOD STRENGTH/WOD25 Minute Running Clock:10 x 90 sec rounds, increase load each roundSnatch Pull+ Hang Snatch + Power Snatch Rest 2 Minutes, then:
CrossFit GBAR3 WOD 09.23.26
CrossFit GBAR3 WOD WOD600/400/200/100m Run+200m MB Carry, 20/1412 MB Cleans12 Toes To Bar AWODMobility
CrossFit GBAR3 WOD 09.22.26
CrossFit GBAR3 WOD STRENGTHPush Press 5 x 5 WOD (See 05.27.25)50-40-30Double UndersSit Ups AWOD200m Run For Time
CrossFit GBAR3 WOD 09.21.26
CrossFit GBAR3 WOD WODFor Time, With a Partner:50-calorie row50 box jump overs, 24/2050 deadlifts, 185/12550 wall-ball shots, 20/1430 ring dips50 wall-ball shots50 deadlifts50 box jump
CrossFit GBAR3 WODs Sept 21-25
CrossFit GBAR3 WODs Monday, Sept 21For Time, With a Partner:50-calorie row50 box jump overs, 24/2050 deadlifts, 185/12550 wall-ball shots, 20/1430 ring dips50 wall-ball shots50 deadlifts50
Saturday at The Bar 09.19.26
CrossFit WOD 8:30 AM “Tag Team”AMRAP 25 Minutes200m Run together30 KB Swings 35/5330 Wall Balls 14/20100m Farmer Carry 35/5020 Burpees Over DBPartner RulesRun togetherOne partner
CrossFit GBAR3 WOD 09.18.26
CrossFit GBAR3 WOD WODAMRAP in 22 Minutes400m Run8 DB Deadlifts 45/308 Single DB Box Step Overs2, 4, 6… Ring Rows AWODTabata Plank Holds & L
CrossFit GBAR3 WOD 09.17.26
CrossFit GBAR3 WOD WOD750/600m Row30 Reverse Lunges30 Push Ups30 Hang Power Snatches, 75/5540 Double Unders20 Hang Power Snatches20 Push Ups20 Reverse Lunges750/600m Row AWODMax Bike
CrossFit GBAR3 WOD 09.16.26
CrossFit GBAR3 WOD STRENGTHBack Squat3 @ 50% 1 R.M.3 @ 60% 1 R.M.3 @ 75% 1 R.M.Then, find your current 1 rep max WOD/AWODAMRAP in
CrossFit GBAR3 WOD 09.15.26
CrossFit GBAR3 WOD WODEMOM for 20 Minutes1. 100m Run2. 10 Box Jump Overs, 24/203. Max Pull ups4. Rest AWOD30 GHD Hip Extensions
CrossFit GBAR3 WOD 09.14.26
CrossFit GBAR3 WOD STRENGTHBench Press 3×5Tempo Bench Press 3×3 WOD (See 02.05.25)AMRAP in 10 minutes2-4-6-8…BurpeesPower Cleans, 135/95 AWOD3 x 20 Ab Bicycles
CrossFit GBAR3 WODs Sept 14 – Sept 18
CrossFit GBAR3 WODs Monday, Sept 14STRENGTHBench Press 3×5Tempo Bench Press 3×3WOD (See 02.05.25)AMRAP in 10 minutes2-4-6-8…BurpeesPower Cleans, 135/95 Tuesday, Sept 15WODEMOM for 20 Minutes1. 100m
Saturday at The Bar 09.12.26
CrossFit WOD 8:30 AM For Time, with a partnerAlternate: 1 minute work/1 minute rest150 Wall Ball Shots, 20/14120 Sit Ups90 Push Ups60 KB Swings, 55/4030
CrossFit GBAR3 WOD 09.11.26
CrossFit GBAR3 WOD 9/11 TRIBUTE WODWith a Partner (split reps & meters) or SoloFor Time:2001 Meter Row11 Box Jumps, 30/2411 Thrusters, 125/8511 Chest-to-Bar Pull-Ups11 Power
CrossFit GBAR3 WOD 09.10.26
CrossFit GBAR3 WOD STRENGTHSnatch Balance 5 x 3 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/20Push Press, 95/65 AWOD2 x 10 Banded Clamshells3 x
CrossFit GBAR3 WOD 09.09.26
CrossFit GBAR3 WOD WODAMRAP in 25 Minutes:200m Run200m Suitcase Carry, 45/3015 Sit Ups25 Double Unders15 DB Bench Press AWOD3 x 10 Bench Alt Glute Bridges
CrossFit GBAR3 WOD 09.08.26
CrossFit GBAR3 WOD STRENGTHClean & Jerk 5-5-3-3 WOD10-1 KB Swings, 55/402-20 Walking Lunges AWOD3 x 8 Side Plank Pass Throughs
CrossFit GBAR3 WOD 09.07.26
CrossFit GBAR3 WOD LABOR DAYONE CLASS TODAY AT 8:30 AMHotshots 19 Hero WODSolo or with a partner6 Rounds For Time30 Air Squats19 Power Cleans, 135/957
CrossFit GBAR3 WODs Sept 7-11
CrossFit GBAR3 WODs Monday, Sept 7LABOR DAYONE CLASS TODAY AT 8:30 AMHotshots 19 Hero WODSolo or with a partner6 Rounds For Time30 Air Squats19 Power
CrossFit GBAR3 WOD 09.04.26
CrossFit GBAR3 WOD WOD (See 06.24.25)AMRAP in 20 minutes5 Chest to Bar Pull Ups10 Plate Push Ups, 45/2515 OH Squats, 95/65200m Run AWODTabata Wall Sit/Handstand
CrossFit GBAR3 WOD 09.03.26
CrossFit GBAR3 WOD STRENGTHHang Power Clean 5 X 5 WOD5 Rounds For Time:5 Devil’s Press 45/30250/200m Row AWODMobility
CrossFit GBAR3 WOD 09.02.26
CrossFit GBAR3 WOD WOD4 x 4-Minute Rounds, Rest 2 Minutes Between Rounds9 Ring Rows10 Alt DB Snatch, 45/3015 Butterfly Sit UpsMax Box Jumps in remaining
CrossFit GBAR3 WOD 09.01.26
CrossFit GBAR3 WOD WOD25 Minutes on the clock:Push Jerk 3-3-2-1*Every 4 Minutes, Run 200m AWODFor Time:9 V-Ups15 N-Ups21 Sit Ups
CrossFit GBAR3 WOD 08.31.26
CrossFit GBAR3 WOD WOD: INCREDIBLE HULK (See 08.27.25)AMRAP in 20 minutes5 Deadlifts, 115/705 Hang Power Cleans5 Front Squats5 Push Press5 Back Squats AWOD3x 10 Hollow
CrossFit GBAR3 WODs Aug 31 – Sept 4
CrossFit GBAR3 WODs Monday, Aug 31WOD: INCREDIBLE HULK (See 08.27.25)AMRAP in 20 minutes5 Deadlifts, 115/705 Hang Power Cleans5 Front Squats5 Push Press5 Back Squats Tuesday,
Saturday at The Bar 08.29.26
CrossFit WOD 8:30 AM 30 Rounds For Time (with a partner)You go, I go6 DB Power Snatches, 50/356 DB Goblet Squats6 Cal Row*27 Minute Time
CrossFit GBAR3 WOD 08.28.26
CrossFit GBAR3 WOD WOD: TABATA THIS (See 08.18.25)Tabata RowRest 1 minuteTabata SquatsRest 1 minuteTabata Pull UpsRest 1 minuteTabata Push UpsRest 1 minuteTabata Sit Ups AWOD100m
CrossFit GBAR3 WOD 08.27.26
CrossFit GBAR3 WOD STRENGTH/WODEMOM For 21 Minutes1. 3 Sumo Deadlifts, Building2. Max Bar Facing Burpees3. Rest AWOD4 x 8 Gorilla Rows (ea. side)
CrossFit GBAR3 WOD 08.25.26
CrossFit GBAR3 WOD WODAMRAP in 10 Minutes:200m Run10 Toes To Bar10 Alt DB Power Cleans, 45/30 Rest 3 Minutes AMRAP In 10 Minutes200m Run10 Ring
CrossFit GBAR3 WOD 08.24.26
CrossFit GBAR3 WOD STRENGTH10 x 90-second rounds, building2 Pause Front Squats + 1 Front Squat WOD10-8-6-4-2Pistol Squats1-2-3-4-5Wall Walks AWOD20 Weighted GHD Hip Extensions
CrossFit GBAR3 WODs Aug 24 – 28
CrossFit GBAR3 WODs Monday, Aug 24STRENGTH10 x 90-second rounds, building2 Pause Front Squats + 1 Front SquatWOD (See 08.25.25)10-8-6-4-2Pistol Squats1-2-3-4-5Wall Walks Tuesday, Aug 25WODAMRAP in
Saturday at The Bar 08.22.26
CrossFit WOD 8:30 AM AMRAP in 28 Mins (with a partner)Partners Alternate Rounds100m Run10 DB Goblet Walking Lunges, 45/308 DB Push Ups6 DB Deadlifts
CrossFit GBAR3 WOD 08.21.26
CrossFit GBAR3 WOD STRENGTHThruster 3 x 3 WOD4 Rounds For TimeRow 250m10 DB Push Jerk, 45/3010 DB Front Squats AWOD50 MB Sit Ups For Time
CrossFit GBAR3 WOD 08.20.26
CrossFit GBAR3 WOD WODE5MOM for 20 Minutes:400m Run10 Pull Ups10 Push Ups At 20 Minutes:Additional round For Time AWODMobility
CrossFit GBAR3 WOD 08.19.26
CrossFit GBAR3 WOD WOD25 Minutes on the clock:10 Box Jump Overs, 24/204 DB Plank Rows, 45/30+21-18-15Knees to Elbows Rest 3 Minutes, then: AMRAP In Remaining
CrossFit GBAR3 WOD 08.18.26
CrossFit GBAR3 WOD STRENGTHSplit Jerk 3 x 2 WOD/AWOD5 Rounds For Time:15 DB Bench Press, 50/3525 Double Unders
CrossFit GBAR3 WOD 08.17.26
CrossFit GBAR3 WOD THE MAVERICKBENCHMARK WOD (See 02.17.26)4 Rounds For Time10 SDHP, 95/6510 Push Press20 Back Squats200m Run AWODTabata Side Plank
CrossFit GBAR3 WODs Aug 17 – 21
CrossFit GBAR3 WODs Monday, Aug 17THE MAVERICKBENCHMARK WOD (See 02.17.26)4 Rounds For Time10 SDHP, 95/6510 Push Press20 Back Squats200m Run Tuesday, Aug 18STRENGTHSplit Jerk 3
Saturday at The Bar 08.15.26
CrossFit WOD 8:30 AM AMRAP in 27 Mins (with a partner)1 Works at a time, split reps any way, Alternate on the rower20 Alt Step
CrossFit GBAR3 WOD 08.14.26
CrossFit GBAR3 WOD WOD (see 08.05.25)AMRAP in 17 minutes8 Toes to Bar10 1-arm DB Hang Clean and Jerk, 50/3514/12 Calorie Row AWODRope Climbs
CrossFit GBAR3 WOD 08.13.26
CrossFit GBAR3 WOD WOD600/400/200/100m Run+10 Box Jumps, 24/20200m Suitcase Carry, 45/3010 Wall Ball Shots, 20/14*26 Minute Time Cap AWOD3 x 8 DB Arm Bars
CrossFit GBAR3 WOD 08.12.26
CrossFit GBAR3 WOD STRENGTHDeadlift 3-3-2-1 WOD/AWODFor Max Reps:60/40/20Seconds Max Push UpsSeconds Max Sit UpsRest 30 Seconds
CrossFit GBAR3 WOD 08.11.26
CrossFit GBAR3 WOD WOD (See 09.04.25)4 Rounds For TimeRow 500m20 Ring Rows20 Single DB Box Step Overs, 45/30–24/20Rest 2 minutes between rounds AWOD3 x 8
CrossFit GBAR3 WOD 08.10.26
CrossFit GBAR3 WOD STRENGTH/WODEMOM for 25 minutes:1. 3 Overhead Squats @ 75% 1 Rep Max2. 15 Butterfly Sit Ups3. 8 Back Squats4. Max Burpees5. Rest
CrossFit GBAR3 WODs Aug 10 – 14
CrossFit GBAR3 WODs Monday, Aug 10STRENGTH/WODEMOM for 25 minutes:1. 3 Overhead Squats @ 75% 1 Rep Max2. 15 Butterfly Sit Ups3. 8 Back Squats4. Max
CrossFit GBAR3 WOD 08.07.26
CrossFit GBAR3 WOD STRENGTHPower Snatch 4 x 2 WODAMRAP in 7 Minutes:1, 2, 3, 4…Alt DB Snatch, 45/30Burpees over DB AWOD3-5 x 5 Squat Therapy
CrossFit GBAR3 WOD 08.06.26
CrossFit GBAR3 WOD STRENGTH/SKILLZercher Squats WODEMOM for 18 Minutes:1. 8 Zercher Squats2. 5 Pull Ups + 8 Push Ups3. Max Row (meters) AWODMobility
CrossFit GBAR3 WOD 08.05.26
CrossFit GBAR3 WOD WOD3 x 6-Minute Rounds, Rest 2 Minutes between Rounds:400m RunThen AMRAP in remaining time of:10 Sit Ups7 Box Jumps, 24/205 Handstand Push
CrossFit GBAR3 WOD 08.04.26
CrossFit GBAR3 WOD STRENGTHSquat Clean 3-3-2-1 WODAMRAP in 6 Minutes15 KB Swings, 55/4015 Goblet Squats AWODTabata Side Planks
CrossFit GBAR3 WOD 08.03.26
CrossFit GBAR3 WOD WOD (See 06.06.25)3 rounds50 Double Unders20 DB Bench Press, 50/3515 Sit Ups10 Curtis P’s, 95/65 AWOD3-4 Sets x 8 DB Rows
CrossFit GBAR3 WODs Aug 3 – 7
CrossFit GBAR3 WODs Monday, Aug 3WOD (See 06.06.25)3 rounds50 Double Unders20 DB Bench Press, 50/3515 Sit Ups10 Curtis P’s, 95/65 Tuesday, Aug 4STRENGTHSquat Clean 3-3-2-1WODAMRAP
CrossFit GBAR3 WOD 07.31.26
CrossFit GBAR3 WOD STRENGTHEvery 90s for 8 Rounds, building1 Clean Pull + 1 Power Clean + 1 Front Squat WOD (See 04.07.25)AMRAP in 10 minutes10
CrossFit GBAR3 WOD 07.30.26
CrossFit GBAR3 WOD WODFor Time:2000/1600m RowEvery 5 minutes3x5 Slam Balls, 30/208 Sit Ups5 Pull Ups8 Air Squats AWODMobility
CrossFit GBAR3 WOD 07.29.26
CrossFit GBAR3 WOD STRENGTHBench Press 5×5 WODEMOM for 8 Minutes:1. Burpee Box Jump Overs, 24/202. Rest AWOD4 x 6 Alt Bench Glute Bridges
CrossFit GBAR3 WOD 05.28.26
CrossFit GBAR3 WOD WOD (see 05.15.25)200m DB carry, 45/30200m back pedal5 DB renegade rows, 45/3010 KB swings, 55/4015 wall ball shots, 20/14200m KB carry200m back