Category: WOD

Saturday at The Bar 09.20.25

CrossFit WOD 8:30 AM

CrossFit GBAR3 WOD 09.19.25

CrossFit GBAR3 WOD WOD21-15-9slam balls, 30/20squat cleans, 115/75burpee box jump overs, 24/20 AWODtabata?

CrossFit GBAR3 WOD 09.18.25

CrossFit GBAR3 WOD WOD (see 09.25.24)for max metersrow 1 minuterest 30 secrow 2 minutesrest 1 minuterow 3 minutesrest 90 secondsrow 4 minutesrest 2 minutesrow 3 minutesrest 90 secondsrow 2 minutesrest 1 minuterow 1 minute AWOD100 reps core

CrossFit GBAR3 WOD 09.17.25

CrossFit GBAR3 WOD STRENGTHshoulder press 5 x 1push press 5 x 1push jerk 5 x 1 WOD25 toes to bar, then5 roundssprint to grate10 jumping squatssprint to start10 KB SDHP, 55/40then, 25 toes to bar AWOD30 Russian twists

CrossFit GBAR3 WOD 09.16.25

CrossFit GBAR3 WOD WOD (see 09.17.24)AMRAP in 20 minutes5 deadlifts, 225/15510 KB swings, 55/4015 wall ball shots,, 20/14200m med ball carry AWODfor time, 50 med ball sit ups

CrossFit GBAR3 WOD 09.15.25

CrossFit GBAR3 WOD STRENGTHOH squat 5 x 1front squat 5 x 1back squat 5 x 1 WODAMRAP in 10 minutes5 pull ups10 push ups15 DB push press, 45/30 AWOD20 GHD hip extensions and GHD sit ups

CrossFit GBAR3 WODs Sept 15-19

CrossFit GBAR3 WODs Monday, Sept 15STRENGTHOH squat 5 x 1front squat 5 x 1back squat 5 x 1WODAMRAP in 10 minutes5 pull ups10 push ups15 DB push press, 45/30 Tuesday, Sept 16WOD (see 09.17.24)AMRAP in 20 minutes5 deadlifts, 225/15510 KB swings, 55/4015 wall ball shots,, 20/14200m med ball carry Wednesday, Sept 17STRENGTHshoulder press 5 x […]

Saturday at The Bar 09.13.25

CrossFit WOD 8:30 AM

CrossFit GBAR3 WOD 09.12.25

CrossFit GBAR3 WOD WOD5 class pick10 DB renegade rows, 45/3020 slam balls, 30/2030 box jumps, 24/2040 DU’s50 OH walking lunges, 45/2040 DU’s30 box jumps20 slam balls10 DB renegade rows5 class pick AWODtabata handstand hold/wall sit mash up

CrossFit GBAR3 WOD 09.11.25

CrossFit GBAR3 WOD WOD3:00 AMRAP/1:00 RESTrow 20/16 calmax clean and jerks, 135/95*continue until 30 clean and jerks are completed AWOD3 rounds for max sit ups reps30 sec plank30 sec butterfly sit ups30 sec plank30 sec rest