CrossFit GBAR3 WOD 07.04.25
CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AMWOD: LUMBERJACK 20 (see 07.04.24)20 dead lifts, 275/185run 400m20 KB swings, 70/55run 400m20 OH squats, 115/80run 400m20 burpeesrun 400m20 chest to bar pull upsrun 400m20 box jumps, 24/20run 400m20 DB squat cleans, 45/30run 400m AWODHAPPY JULY 4TH
CrossFit GBAR3 WOD 07.03.25
CrossFit GBAR3 WOD WOD (see 07.03.24)4 rounds for individual time, rest exactly 3 minutes between roundsrow 500m15 wall ball shots, 20/14 AWOD100 reps core
CrossFit GBAR3 WOD 07.02.25
CrossFit GBAR3 WOD STRENGTHbench press 5 x 2deadlift 5 x 2 WODAMRAP in 10 minutes7 hang power cleans, 135/957 push ups AWODnot for time3 rounds10 hollow rocks20 Superman’s
CrossFit GBAR3 WOD 07.01.25
CrossFit GBAR3 WOD WOD: 3 TABATA MASH UPS1. tabata slam ball/KB SDHP mash up 30/20, 55/40rest 2 minutes2. tabata KB SDHP/DB push press mash up 45/30rest 2 minutes3. tabata DB push press/slam ball mash up AWODtabata plank hold/sit up mash up
CrossFit GBAR3 WOD 06.30.25
CrossFit GBAR3 WOD STRENGTHpush press 5 x 2back squat 5 x 2 WOD (see 06.24.24)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs June 30-July 4
CrossFit GBAR3 WODs Monday, June 30STRENGTHpush press 5 x 2back squat 5 x 2WOD (see 06.24.24)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squats Tuesday, July 1WOD: 3 TABATA MASH UPS1. tabata slam ball/KB SDHP mash up 30/20, 55/40rest 2 minutes2. tabata KB SDHP/DB push press mash up 45/30rest 2 minutes3. tabata DB push press/slam […]
Saturday at The Bar 06.28.25
CrossFit WOD 8:30 AM
CrossFit GBAR3 WOD 06.27.25
CrossFit GBAR3 WOD FUN FRIDAY PARTNER WODteams of 2AMRAP in 15 minutesBUY IN: 50 partner no wall ball shotsP1200m med ball carry, 20/14P21 wall walk5 box jumps, 24/2010 KB swings, 55/4015 goblet squatsIncrease wall walk reps each roundScore is total wall walks AWODmax partner med ball sit ups in 90 seconds
CrossFit GBAR3 WOD 06.26.25
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1deadlift, 205/135ODD: lateral burpees + 100m DB farmer’s carryEVEN: ring dips + 100m DB waiter’s carry AWODtabata side plank
CrossFit GBAR3 WOD 06.25.25
CrossFit GBAR3 WOD STRENGTHpower snatch 10 x 1 WOD21-15-91-arm DB snatchknees to elbows1-arm DB snatchsit ups AWOD30 GHD hip extensions