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CrossFit GBAR3 WOD 06.06.24
CrossFit GBAR3 WOD WOD (see 06.07.23)row 750m21 thrusters, 95/6521 toes to barrow 500m15 thrusters15 toes to barrow 250m9 thrusters9 toes to bar AWODtabata hollow rocks/superman
CrossFit GBAR3 WOD 06.05.24
CrossFit GBAR3 WOD STRENGTHpush jerk 5 x 5 WOD3 rounds30 DU’s10 DB clean and jerks, 50/35 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 06.04.24
CrossFit GBAR3 WOD WOD (see 06.05.23)3 x 5 minute rounds, 1 minute rest between roundsAMRAP in 5 minutes3 chest to bar pull ups6 KB swings,
CrossFit GBAR3 WOD 06.03.24
CrossFit GBAR3 WOD STRENGTH1-1-1 high hang power snatch + OH squat2-2-2 low hang power snatch + OH squat3-3-3 power snatch + OH squat WOD (see
CrossFit GBAR3 WODs June 3-7
CrossFit GBAR3 WODs Monday, June 3STRENGTH1-1-1 high hang power snatch + OH squat2-2-2 low hang power snatch + OH squat3-3-3 power snatch + OH squatWOD
Saturday at The Bar 06.01.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2-3, one completes circuit at a time100 rounds1 pass-through2 pull ups3 wall ball shots, 20/14
CrossFit GBAR3 WOD 05.31.24
CrossFit GBAR3 WOD WODAMRAP in 15 minutes5 handstand push ups10 box jumps, 24/2015 ??? (class pick) AWODtabata L-sit/plank hold mash up
CrossFit GBAR3 WOD 05.30.24
CrossFit GBAR3 WOD STRENGTHback squat 5 x 5 WOD10-8-6-4-2power clean, 135/95pistols AWOD30 Russian twists
CrossFit GBAR3 WOD 05.29.24
CrossFit GBAR3 WOD WOD21-15-9row, calDB devil’s press, 45/30slam balls, 30/20toes to bar AWODtabata side plank
CrossFit GBAR3 WOD 05.28.24
CrossFit GBAR3 WOD STRENGTHdeadlift 5 x 5 WOD (see 05.30.23)7 rounds7 SDHP, 75/557 push press AWODnot for time,3 rounds10 hollow rocks20 Superman’s
CrossFit GBAR3 WOD 05.27.24
CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AM!WOD: MEMORIAL DAY MURPHrun 1 mile100 pull ups200 push ups300 squatsrun 1 mileYou may break up the
CrossFit GBAR3 WODs May 27-31
CrossFit GBAR3 WODs Monday, May 27One class today at 8:30 AMWOD: MEMORIAL DAY MURPHrun 1 mile100 pull ups200 push ups300 squatsrun 1 mileYou may break
Saturday at The Bar 05.25.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2-3, 1 through circuit at a timeAMRAP in 24 minutes5 DB bench press, 50/355 DB
CrossFit GBAR3 WOD 05.24.24
CrossFit GBAR3 WOD WOD40 walking lunges4 rounds10 1-arm DB push jerk, 50/355 ring dips30 walking lunges3 rounds10 1-arm DB push jerk5 ring dips20 walking lunges2
CrossFit GBAR3 WOD 05.23.24
CrossFit GBAR3 WOD WODAMRAP in 4 minutes: row, cal.AMRAP in 4 minutes: squat snatch, 115/75AMRAP in 4 minutes: 10 slam balls, 30/20 + 10 butterfly
CrossFit GBAR3 WOD 05.22.24
CrossFit GBAR3 WOD WOD (see 05.23.23)10-9-8-7-6-5-4-3-2-1toes to bardeadlifts, 225/155push upsbox jumps, 24/20 AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 05.21.24
CrossFit GBAR3 WOD STRENGTHbench press 5 x 5 WOD5 roundssprint to grate10 jumping squatssprint to start10 KB SDHP, 55/40
CrossFit GBAR3 WOD 05.20.24
CrossFit GBAR3 WOD STRENGTHpush press 5 x 5 WOD: JACKIE (see 05.16.22)row 1000m50 thrusters, 45/3530 pull ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs May 20-24
CrossFit GBAR3 WODs Monday, May 20STRENGTHpush press 5 x 5WOD: JACKIE (see 05.16.22)row 1000m50 thrusters, 45/3530 pull ups Tuesday, May 21STRENGTHbench press 5 x 5WOD5
Saturday at The Bar 05.18.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM solo or teams of 2for time, any order/rep scheme80 hang power snatch, 95/6580 deadlifts, 225/15580 slam balls,
CrossFit GBAR3 WOD 05.17.24
CrossFit GBAR3 WOD WOD (see 06.02.23)4 rounds10 power cleans, 115/7510 shoulder to OH20 back squats20 DU’s AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 05.16.24
CrossFit GBAR3 WOD WOD (see 05.18.23)run 600mrow 750m21 burpee box jump overs, 24/20run 400mrow 500m15 burpee box jump oversrun 200mrow 250m9 burpee box jump overs
CrossFit GBAR3 WOD 05.15.24
CrossFit GBAR3 WOD WOD200m DB carry, 45/30200m backpedal5 DB renegade rows, 45/3010 KB swings, 55/4015 wall ball shots, 20/14200m KB carry200m backpedal5 DB renegade rows10
CrossFit GBAR3 WOD 05.14.24
CrossFit GBAR3 WOD STRENGTHpower snatch 10 x 1 WODAMRAP in 10 minutes3 pull ups6 push ups9 squats12 alt DB snatch, 50/35 AWOD30 Russian twists
CrossFit GBAR3 WOD 05.13.24
CrossFit GBAR3 WOD STRENGTHsplit jerk 8 x 2 WOD (see 05.17.23)AMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/20hang power cleans, 135/95 AWOD20 GHD hip
CrossFit GBAR3 WODs May 13-17
CrossFit GBAR3 WODs Monday, May 13STRENGTHsplit jerk 8 x 2WOD (see 05.17.23)AMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/20hang power cleans, 135/95 Tuesday, May
Saturday at The Bar 05.11.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 3one reps, one runs 100m, 1 rests22 minute AMRAP3-6-9-12 …power cleans, 135/95box jumps, 24/20
CrossFit GBAR3 WOD 05.10.24
CrossFit GBAR3 WOD WOD (see 05.09.23)AMRAP in 15 minutes5 deadlifts, 225/15510 box jumps, 24/2015 toes to bar AWODtabata weighted plank hold
CrossFit GBAR3 WOD 05.09.24
CrossFit GBAR3 WOD WOD (see 05.11.23)3 roundsrun 400m10 front squats, 135/9512 hand stand push ups AWOD1 minute hollow rocks, rest 1 minute40 sec hollow rocks,
CrossFit GBAR3 WOD 05.08.24
CrossFit GBAR3 WOD STRENGTH10 x 90 second rounds, increase load each round3 power cleans WOD (see 12.12.23)AMRAP in 5 minutes3-6-9 …wall ball shots, 20/14med ball
CrossFit GBAR3 WOD 05.07.24
CrossFit GBAR3 WOD WOD (see 05.12.23)25 slam balls, 30/2025 ring rows1 lap OH plate carry, 45/2550 DB bench press, 45/3050 KB SDHP, 55/401 lap OH
CrossFit GBAR3 WOD 05.06.24
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 5 WOD (see 05.10.23)row 750m30 power snatch, 75/55row 750m AWOD30 Russian twists
CrossFit GBAR3 WODs May 6-10
CrossFit GBAR3 WODs Monday, May 6STRENGTHOH squat 5 x 5WOD (see 05.10.23)row 750m30 power snatch, 75/55row 750m Tuesday, May 7WOD (see 05.12.23)25 slam balls, 30/2025
Saturday at The Bar 04.27.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM solo or teams of 2in order/rep scheme, for time1100m run, then20 rounds3 pull ups6 push ups9 squatsthen,
CrossFit GBAR3 WOD 05.03.24
CrossFit GBAR3 WOD STRENGTHfront squat 5 x 5 WODAMRAP in 10 minutes3-6-9 …knees to elbowsDB deadlift, 45/30DB push press AWOD30 Russian twists
CrossFit GBAR3 WOD 05.02.24
CrossFit GBAR3 WOD WOD (see 05.05.23)21-15-9thrusters, 95/65pull upspush upsrow, cal. AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 05.01.24
CrossFit GBAR3 WOD WOD (see 05.03.23)4 rounds for time,5 power cleans, 135/9525 wall ball shots, 20/145 power cleans25 KB swings, 55/40 AWOD20 GHD hip extensions
CrossFit GBAR3 WOD 04.30.24
CrossFit GBAR3 WOD WOD: THE GHOST (see 05.01.23)6 rounds of max reps1 minute row, cal.1 minute burpees1 minute DU’s1 minute rest AWODmax butterfly sit ups
CrossFit GBAR3 WOD 04.29.24
CrossFit GBAR3 WOD STRENGTH: CROSSFIT TOTAL (see 05.02.22)back squat 1-1-1shoulder press 1-1-1deadlift 1-1-1 WODmax calorie bike in 2 minutes AWOD100 reps core
CrossFit GBAR3 WODs April 29-May 3
CrossFit GBAR3 WODs Monday, April 29STRENGTH: CROSSFIT TOTAL (see 05.02.22)back squat 1-1-1shoulder press 1-1-1deadlift 1-1-1WODmax calorie bike in 2 minutes Tuesday, April 30WOD: THE GHOST
Saturday at The Bar 04.27.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2synchronized reps on everything, in any order or rep scheme400m run80 pull ups160 push ups240
CrossFit GBAR3 WOD 04.26.24
CrossFit GBAR3 WOD WODAMRAP in 15 minutes5 devil’s press, 45/3010 deadlifts, 225/15515 DB bench press20 DU’s AWODtabata handstand hold/wall sit mash up
CrossFit GBAR3 WOD 04.25.24
CrossFit GBAR3 WOD WODrun 800m, then3 rounds15 DB push press, 45/3015 slam balls, 30/2015 box jumps, 24/2015 wall ball shots AWODmax partner med ball sit
CrossFit GBAR3 WOD 04.24.24
CrossFit GBAR3 WOD STRENGTH10 x 1 squat clean + thruster WOD21-15-9row, cal.DB thruster, 45/30butterfly sit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 04.23.24
CrossFit GBAR3 WOD STRENGTH (see 08.28.23)weighted pull up 1-1-1 WOD (see 04.28.23)7 rounds7 power snatch, 95/657 OH squats7 pull ups AWOD30 Russian twists
CrossFit GBAR3 WOD 04.22.24
CrossFit GBAR3 WOD STRENGTHdeadlift 5-4-3-2-1-1 WOD21-15-9SDHP, 75/55push pressrow, cal. AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs April 22-26
CrossFit GBAR3 WODs Monday, April 22STRENGTHdeadlift 5-4-3-2-1-1WOD21-15-9SDHP, 75/55push pressrow, cal. Tuesday, April 23STRENGTH (see 08.28.23)weighted pull up 1-1-1WOD (see 04.28.23)7 rounds7 power snatch, 95/657 OH
Saturday at The Bar 04.20.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 3: 1 reps, 1 holds weight in start position, 1 restsAMRAP in 25 minutesBUY IN:
CrossFit GBAR3 WOD 04.19.24
CrossFit GBAR3 WOD STRENGTHpush jerk 5-4-3-2-1-1 WOD20-2 wall ball shots, 20/’142-20 walking lunges AWOD50 med ball sit ups for time
CrossFit GBAR3 WOD 04.18.24
CrossFit GBAR3 WOD STRENGTHfront squat 5-4-3-2-1-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …deadlift, 115/85handstand push ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 04.17.24
CrossFit GBAR3 WOD WOD (see 08.08.23)row 500m10 DB renegade man makers, 45/30run 400m10 DB renegade man makersrow 250m5 DB renegade man makersrun 200m5 DB renegade
CrossFit GBAR3 WOD 04.16.24
CrossFit GBAR3 WOD WOD50 alt DB snatch, 45/30400m med ball carry, 20/1430 toes to bar200m DB farmer’s carry, 45/3010 burpee box jump overs, 24/20200m DB
CrossFit GBAR3 WOD 04.15.24
CrossFit GBAR3 WOD WOD20 minutes on the clockGRACE30 clean and jerks, 135/95 for timethen, AMRAProunds of CINDY5 pull ups10 push ups15 squats AWODtabata side plank
CrossFit GBAR3 WODs April 15-19
CrossFit GBAR3 WODs Monday, April 15WOD20 minutes on the clockGrace30 clean and jerks, 135/95 for timethen, AMRAProunds of Cindy5 pull ups10 push ups15 squats Tuesday,
Saturday at The Bar 04.13.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM solo or teams of 2, for time80m barbell carry, 75/5540 hang power snatches80m sprint80m plate carry40 push
CrossFit GBAR3 WOD 04.12.24
CrossFit GBAR3 WOD WOD: NANCY (see 04.13.23)5 roundsrun 400m15 OH squats, 95/65 AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 04.11.24
CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest betweenwall ball shots, 20/14KB swings, 55/40slam balls, 30/20DB push press, 45/30KB
CrossFit GBAR3 WOD 04.10.24
CrossFit GBAR3 WOD STRENGTHsquat snatch 10 x 1 WOD (see 04.10.23)row 2000m AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 04.09.24
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1pull upsdeadlifts, 225/155push upsbox jumps, 24/20 AWODnot for time,15 atomic sit ups
CrossFit GBAR3 WOD 04.08.24
CrossFit GBAR3 WOD STRENGTHpush press 5-4-3-2-1-1 WOD3 rounds10 1-arm DB hang clean and jerk, 50/3510 pistols20 DU’s AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs April 8-12
CrossFit GBAR3 WODs Monday, April 8STRENGTHpush press 5-4-3-2-1-1WOD3 rounds10 1-arm DB hang clean and jerk, 50/3510 pistols20 DU’s Tuesday, April 9WOD10-9-8-7-6-5-4-3-2-1pull upsdeadlifts, 225/155push upsbox jumps,
Saturday at The Bar 04.06.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2-3, one works at a timeAMRAP in 20 minutes6 DB bench press, 50/355 KB SDHP,
CrossFit GBAR3 WOD 04.05.24
CrossFit GBAR3 WOD WOD (see 04.20.23)3 roundsrow 500m10 Curtis P’s12 toes to bar AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 04.04.24
CrossFit GBAR3 WOD STRENGTHsplit jerk 10 x 1 WOD (see 04.04.23)AMRAP in 7 minutes8/2, 8/4, 8/6 …med ball sit ups, 20/14med ball cleans AWOD30 GHD
CrossFit GBAR3 WOD 04.03.24
CrossFit GBAR3 WOD WOD (see 04.05.23)AMRAP in 3 minutessquat clean thrusters, 115/75rest 2 minutesAMRAP in 3 minutes5 pull ups5 lateral burpeesrest 2 minutesAMRAP in 3
CrossFit GBAR3 WOD 04.02.24
CrossFit GBAR3 WOD STRENGTHshoulder press 5-4-3-2-1-1back squat 5-4-3-2-1-1 WOD (see 04.06.23)21-15-9KB swings, 55/40goblet squats AWOD30 Russian twists
CrossFit GBAR3 WOD 04.01.24
CrossFit GBAR3 WOD WOD: FIGHT GONE BAD (see 04.03.23)3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationswall ball shots, 20/14SDHP,
CrossFit GBAR3 WODs April 1-5
CrossFit GBAR3 WODs Monday, April 1WOD: FIGHT GONE BAD (see 04.03.23)3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationswall ball
Saturday at The Bar 03.30.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2-3BUY IN: 25 partner burpeesthen, in any order/rep scheme100 DB bench press, 50/35100 DB hang
CrossFit GBAR3 WOD 03.29.24
CrossFit GBAR3 WOD WODAMRAP in 20 minutes5 wall walks10 deadlifts, 225/15515 med ball sit ups20 air squats AWOD30 Russian twists
CrossFit GBAR3 WOD 03.28.24
CrossFit GBAR3 WOD WOD (see 03.29.23) 4 x 500m row rest exactly 3 minutes between AWOD 100 reps core
CrossFit GBAR3 WOD 03.27.24
CrossFit GBAR3 WOD STRENGTHbench press 5-5-3-3-2-1-1 WOD10-8-6-4-2DB devil’s press, 45/30DB walking lunges AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 03.26.24
CrossFit GBAR3 WOD WOD: FREAK (see 03.20.23)first rounds of Fran, Eva, Annie and Kelly21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50
CrossFit GBAR3 WOD 03.25.24
CrossFit GBAR3 WOD STRENGTH2-postion power clean x 10choose 1:power clean + hang power clean = POWER DEVELOPMENThang power clean + power clean = TECHNIQUE DEVELOPMENT
CrossFit GBAR3 WODs March 25-29
CrossFit GBAR3 WODs Monday, March 25STRENGTH2-postion power clean x 10choose 1:power clean + hang power clean = POWER DEVELOPMENThang power clean + power clean =
Saturday at The Bar 03.23.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM solo or teams of 2, one works at a timeAMRAP in 25 minutes1 deadlift, 225/1552 pull ups3
CrossFit GBAR3 WOD 03.22.24
CrossFit GBAR3 WOD WOD (see 03.24.23)DB DIANE21-15-9DB deadlifts, 45/30handstand push ups rest 2 minutes DB ELIZABETH21-15-9DB squat cleans, 45/30ring dips AWOD20 GHD hip extensions and
CrossFit GBAR3 WOD 03.21.24
CrossFit GBAR3 WOD WOD3 rounds10 power cleans, 135/9512 slam balls, 30/20row 750m AWODtabata side plank
CrossFit GBAR3 WOD 03.20.24
CrossFit GBAR3 WOD STRENGTH2 position power snatch x 10choose 1:power snatch + hang power snatch = POWER DEVELOPMENThang power snatch + power snatch = TECHNIQUE
CrossFit GBAR3 WOD 03.19.24
CrossFit GBAR3 WOD WODrun 800m21 box jumps, 24/2021 OH squats, 95/6521 toes to barrun 400m15 box jumps15 OH squats15 toes to barrun 200m9 box jumps9
CrossFit GBAR3 WOD 03.18.24
CrossFit GBAR3 WOD STRENGTH/WODEMOM for 8 minutes2 back squats5 DB push press, 45/30rest 4 minutesEMOM for 8 minutes2 deadlifts5 DB bench press, 45/30 AWODfor time,9
CrossFit GBAR3 WODs March 18-22
CrossFit GBAR3 WODs Monday, March 18STRENGTH/WODEMOM for 8 minutesODD: 2 back squatsEVEN: 5 DB push press, 45/30rest 4 minutesEMOM for 8 minutesODD: 2 deadliftsEVEN: 5
CrossFit GBAR3 WOD 03.15.24
CrossFit GBAR3 WOD CF GAMES OPEN WOD 24.3 5 rounds of:10 thrusters, 95/6510 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of:7 thrusters, 135/957 bar
CrossFit GBAR3 WOD 03.14.24
CrossFit GBAR3 WOD WOD5 rounds, 1 minute rest between roundsAMRAP in 2 minutes20 wall ball shots, 20/14 + max reps ring rows20 wall ball shots
CrossFit GBAR3 WOD 03.13.24
CrossFit GBAR3 WOD WODAMRAP in 14 minutes5 box jumps, 24/2010 KB SDHP, 55/4015 slam balls, 30/2020 cal row AWODtabata weighted plank hold
CrossFit GBAR3 WOD 03.12.24
CrossFit GBAR3 WOD WOD3 rounds21 shoulder press/push press/push jerk, 95/6515 front squats9 hang power cleansrun 400m AWODtabata hollow rocks/superman mash up
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 WODs March 11-15
CrossFit GBAR3 WODs Monday, March 11STRENGTHdeadlift 10 x 2WOD (see 10.16.23)10 rounds10 KB swings, 55/4010 sit ups Tuesday, March 12WOD3 rounds21 shoulder press/push press/push jerk,
Saturday at The Bar 03.09.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM single or teams of 2AMRAP in 20 minutes3 DB renegade rows, 45/303 chest to bar pull ups3
CrossFit GBAR3 WOD 03.08.24
CrossFit GBAR3 WOD CF GAMES OPEN WOD 24.2AMRAP in 20 minutesrow 300m10 deadlifts, 185/12550 DU’s
CrossFit GBAR3 WOD 03.07.24
CrossFit GBAR3 WOD STRENGTHsnatch grip push jerk 5 x 1snatch balance 5 x 1 WOD10-8-6-4-2hang squat snatch, 75/55handstand push ups AWOD30 Russian twists
CrossFit GBAR3 WOD 03.06.24
CrossFit GBAR3 WOD WOD200m run200m med ball carry, 20/1420 wall ball shots, 20/1420 KB swings, 55/4020 DB bench press 45/30200m run200m KB carry20 wall ball
CrossFit GBAR3 WOD 03.05.24
CrossFit GBAR3 WOD WOD (see 03.08.23)3 roundsrow 500m10 squat cleans, 135/9512 knees to elbows AWODtabata handstand hold/wall sit mash up
CrossFit GBAR3 WOD 03.04.24
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 3 WOD21-15-9pull upspush upsslam balls, 30/20box jumps, 24/20 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs March 4-8
CrossFit GBAR3 WODs Monday, March 4STRENGTHOH squat 5 x 3WOD21-15-9pull upspush upsslam balls, 30/20box jumps, 24/20 Tuesday, March 5WOD (see 03.08.23)3 roundsrow 500m10 squat cleans,
CrossFit GBAR3 WOD 02.29.24
CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest between stationsKB swings, 55/40DB push press, 45/30KB SDHP, 55/40slam balls, 30/20DB
