CrossFit GBAR3 WOD 01.09.26
CrossFit GBAR3 WOD WOD8 Rounds For Time10 Single DB Box Step Overs, 45/30; 24/205 Single Arm DB Row10 Butterfly Sit Ups5 Single Arm DB RowRun 200m AWODHip Flexor/Posterior Chain StretchesUnweighted Good MorningsSamson StretchHamstring Stretch (against wall)Half-Split Stretch
CrossFit GBAR3 WOD 01.08.26
CrossFit GBAR3 WOD STRENGTHSnatch Balance x 105 x 3; then, 5 x 2WOD AMRAP in 10 minutes8/2, 8/4, 8/6…Deadlift, 185/125Ring Rows AWODGHD Hip Extensions
CrossFit GBAR3 WOD 01.07.26
CrossFit GBAR3 WOD WOD (see 01.08.25)AMRAP in 20 minutes10 pull ups15 slam balls, 30/2020 squats200m med ball carry, 20/1410 toes to bar15 KB swings, 55/4020 walking lunges200m med ball carry, 20/14 AWODTabata Superman Hold / Hollow Rock
CrossFit GBAR3 WOD 01.06.26
CrossFit GBAR3 WOD WODEMOM for 30 minutes1. Max Cal Bike2. 15 DB Bench Press, 45/303. 15 Bench Tricep Dips4. Max Cal Row5. 10 KB Swings, 55/406. 10 DB Hang Clean AWODMobility (30s holds)Prayer StretchScorpion Stretch“Thread the Needle” Stretch
CrossFit GBAR3 WOD 01.05.26
CrossFit GBAR3 WOD STRENGTHEvery 90 seconds x 6 roundsSumo Deadlift x 5WOD (see 01.17.25)3 roundsrun 400m21 wall ball shots, 20/1412 hang power cleans, 135/95 AWOD3 x 12 Alternating V-Ups
CrossFit GBAR3 WODs Jan 5-9
CrossFit GBAR3 WODs Monday, Jan 5STRENGTHEvery 90 seconds x 6 roundsSumo Deadlift x 5WOD (see 01.17.25)3 roundsrun 400m21 wall ball shots, 20/1412 hang power cleans, 135/95 Tuesday, Jan 6WODEMOM for 30 minutes1. Max Cal Bike2. 15 DB Bench Press, 45/303. 15 Bench Tricep Dips4. Max Cal Row5. 10 KB Swings, 55/406. 10 DB Hang Clean […]
Saturday at The Bar 01.03.26
CrossFit WOD 8:30 AM
CrossFit GBAR3 WOD 01.02.26
CrossFit GBAR3 WOD 2026 CLASS SCHEDULE BEGINS TODAYBEGINNING TODAY WE WILL NO LONGER HAVE 8 AM CLASS2026 Class Schedule: 5AM, 6AM, 7AM, 4:30PM, 5:30PM, 6:30PM STRENGTHEvery 2:30 x 4 sets8 x Back Squat (start @65% 1 rep max)WOD (See 11.19.24)AMRAP in 18 minutes15 box jumps, 24/2012 push press, 115/759 toes to bar AWODTabata weighted plank […]
CrossFit GBAR3 WOD 01.01.26
CLOSED: HAPPY NEW YEAR!!
CrossFit GBAR3 WOD 12.31.25
CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AM WODAMRAP in 26 minutes20 DU’s26 KB Swings, 55/4020 DU’s26 Ring Rows20 DU’s26 KB SDHP20 DU’s26 alt single leg v-ups20 DU’s26 goblet squats20 DU’s26 single KB front rack walking lunges