CrossFit GBAR3 WOD 12.08.25
CrossFit GBAR3 WOD STRENGTH10 x 90 sec rounds, increase load each roundhang power clean + power clean + push jerk WOD21-15-91-arm DB hang clean and jerk, 45/30push ups1-arm DB hang clean and jerkbutterfly sit ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs Dec 8-12
CrossFit GBAR3 WODs Monday, Dec 8STRENGTH10 x 90 sec rounds, increase load each roundhang power clean + power clean + push jerk WOD21-15-91-arm DB hang clean and jerk, 45/30push ups1-arm DB hang clean and jerkbutterfly sit ups Tuesday, Dec 9WOD5 rounds, 1 minute rest between roundsAMRAP in 2 minutes20 KB swings, 55/40 + max reps […]
Saturday at The Bar 12.06.25
CrossFit WOD 8:30 AM
CrossFit GBAR3 WOD 12.05.25
CrossFit GBAR3 WOD WOD (see 12.05.24)10-9-8-7-6-5-4-3-2-1deadlifts, 225/155EVENDB renegade rows, 45/30pull upsODDDB thrusterring dips AWOD 30 Russian twists
CrossFit GBAR3 WOD 12.04.25
CrossFit GBAR3 WOD WOD12 minutes on the clock, no restAMRAP in 4 minutesmax cal row AMRAP in 4 minutessquat cleans, 135/95 AMRAP in 4 minutes3-6-9 …wall ball shots, 20/14med ball sit ups AWODgroup stretch
CrossFit GBAR3 WOD 12.03.25
CrossFit GBAR3 WOD STRENGTH10 x 90 sec rounds, increase load each roundpause front squat + front squat WOD21-18-15-12-9-6-3DB push press, 45/30run 100m AFTER each set AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 12.02.25
CrossFit GBAR3 WOD WOD (see 12.03.24)AMRAP in 15 minutes5 hang power snatch, 95/6510 OH squats, 95/6515 slam balls, 30/2020 DU’s AWODtabata bird dog/dead bug mash up
CrossFit GBAR3 WOD 12.01.25
CrossFit GBAR3 WOD STRENGTHE2MOM for 16 minutes3 bench press4 KB swings, 55/405 box jumps, 30/24 WOD30-20-10 deficit reverse lunges, 45/25 plate15-10-5 plate burpees AWOD30 Russian twists
CrossFit GBAR3 WODs Dec 1-5
CrossFit GBAR3 WODs Monday, Dec 1STRENGTHE2MOM for 16 minutes3 bench press4 KB swings, 55/405 box jumps, 30/24WOD30-20-10 deficit reverse lunges, 45/25 plate15-10-5 plate burpees Tuesday, Dec 2WOD (see 12.03.24)AMRAP in 15 minutes5 hang power snatch, 95/6510 OH squats, 95/6515 slam balls, 30/2020 DU’s Wednesday, Dec 3STRENGTH10 x 90 sec rounds, increase load each roundpause front […]
Saturday at The Bar 11.29.25
CrossFit WOD 8:30 AM CLOSED