CrossFit GBAR3 WOD 12.18.25
CrossFit GBAR3 WOD WOD (see 12.19.24)50 deadlifts, 75/55run 400m40 thrustersrun 400m30 SDHPrun 400m20 lateral burpeesrun 400m AWODmax toes to bar in 1 minute
CrossFit GBAR3 WOD 12.17.25
CrossFit GBAR3 WOD STRENGTHfront squat 5-4-3-2-1-1back squat 5-4-3-2-1-1 WOD (see 06.30.25)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squats AWOD30 Russian twists
CrossFit GBAR3 WOD 12.16.25
CrossFit GBAR3 WOD WOD3 roundsrow 500m21 wall ball shots, 20/1415 DB hang power cleans, 45/309 DB devils press AWODmax partner med ball sit ups in 90 seconds
CrossFit GBAR3 WOD 12.15.25
CrossFit GBAR3 WOD STRENGTHsquat snatch 10 x 1 WOD30-20-10alt DB snatch, 50/35walking lunges AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs Dec 15-19
CrossFit GBAR3 WODs Monday, Dec 15STRENGTHsquat snatch 10 x 1WOD30-20-10alt DB snatch, 50/35walking lunges Tuesday, Dec 16WOD3 roundsrow 500m21 wall ball shots, 20/1415 DB hang power cleans, 45/309 DB devils press Wednesday, Dec 17STRENGTHfront squat 5-4-3-2-1-1back squat 5-4-3—1-1WOD (see 06.30.25)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squats Thursday, Dec 18WOD (see 12.19.24)50 deadlifts, 77/55run […]
Saturday at The Bar 12.13.25
CrossFit WOD 8:30 AM
CrossFit GBAR3 WOD 12.12.25
CrossFit GBAR3 WOD WOD3 rounds12 squat snatch, 95/6521 jumping pull ups400m run AWOD2 rounds for max sit ups20 sec side plank20 sec plank20 sec side plank30 sec sit ups30 sec rest
CrossFit GBAR3 WOD 12.11.25
CrossFit GBAR3 WOD STRENGTHsumo deadlift 10 x 1 WOD (see 01.06.25)AMRAP in 7 minutes2-4-6-8 …power clean, 155/105handstand push up AWOD30 Russian twists
CrossFit GBAR3 WOD 12.10.25
CrossFit GBAR3 WOD WOD (see 12.10.24)50-40-30-20-10row, calAFTER each set10 slam balls, 30/2010 toes to bar AWODtabata wall sit/handstand hold mash up
CrossFit GBAR3 WOD 12.09.25
CrossFit GBAR3 WOD WOD5 rounds, 1 minute rest between roundsAMRAP in 2 minutes20 KB swings, 55/40 + max reps wall ball shots, 20/1420 KB swings + max reps SDHP, 75/5520 KB swings + max reps box jumps, 24/2020 KB swings + max reps push press20 KB swings + max reps goblet squats AWODtabata hanging knee […]