Category: WOD

CrossFit GBAR3 WOD 05.16.25

CrossFit GBAR3 WOD WOD (see 06.02.23)4 rounds10 power cleans, 115/7510 shoulder to OH20 back squats20 DU’s AWODtabata side plank

CrossFit GBAR3 WOD 05.15.25

CrossFit GBAR3 WOD WOD (see 05.15.24)200m DB carry, 45/30200m back pedal5 DB renegade rows, 45/3010 KB swings, 55/4015 wall ball shots, 20/14200m KB carry200m back pedal5 DB renegade rows10 KB swings15 wall ball shots200m med ball carry200m back pedal5 DB renegade rows10 KB swings15 wall ball shots AWODfor time, 50 med ball sit ups

CrossFit GBAR3 WOD 05.14.25

CrossFit GBAR3 WOD STRENGTH10 x 90 sec rounds, increase load each roundhang power clean + power clean WODrow 500m25 burpees50 pull ups25 burpeesrow 500m AWOD30 Russian twists

CrossFit GBAR3 WOD 05.13.25

CrossFit GBAR3 WOD STRENGTHE2MOM for 16 minutes3 bench press + 3 deadlifts WODfor time, run Kluge Lakes Lane AWODnot for time, 2 rounds10 hollow rocks20 Superman’s30 sec samson/pigeon stretches

CrossFit GBAR3 WOD 05.12.25

CrossFit GBAR3 WOD STRENGTH (see 01.19.23)max height box jump WOD3 rounds21 OH squats, 95/6515 toes to bar9 box jump overs, 24/20 AWODtabata wall sit/hand stand hold mash up

CrossFit GBAR3 WODs May 12-16

CrossFit GBAR3 WODs Monday, May 12STRENGTH (see 01.19.23)max height box jumpWOD3 rounds21 OH squats, 95/6515 toes to bar9 box jump overs, 24/20 Tuesday, May 13STRENGTHE2MOM for 16 minutes3 bench press + 3 deadliftsWODfor time, run Kluge Lakes Lane Wednesday, May 14STRENGTH10 x 90 sec rounds, increase load each roundhang power clean + power cleanWODrow 500m25 […]

Saturday at The Bar 05.10.25

CrossFit WOD 8:30 AM

CrossFit GBAR3 WOD 05.09.25

CrossFit GBAR3 WOD WODrun Kluge Lakes Lane5 rounds of Cindyrun 800m3 rounds of Cindyrun 400m1 round of Cindy 1 round of Cindy is 5 pull ups, 10 push ups, 15 squats AWODnot for time,15 atomic sit ups

CrossFit GBAR3 WOD 05.08.25

CrossFit GBAR3 WOD STRENGTHpush press 5 x 3back squat 5 x 3 WOD (see 05.08.24)AMRAP in 5 minutes3-6-9 …wall ball shots, 20/14med ball sit ups AWOD60 sec hollow rocks, rest 60 sec40 sec hollow rocks, rest 40 sec20 sec hollow rocks

CrossFit GBAR3 WOD 05.07.25

CrossFit GBAR3 WOD WOD (see 05.07.24)25 slam balls, 30/2025 ring rows1 lap OH plate carry, 45/2550 DB bench press, 45/3050 KB SDHP1 lap OH plate carry25 slam balls25 ring rows AWODtabata ring dips/butterfly sit ups mash up