CrossFit GBAR3 WOD 01.16.25
CrossFit GBAR3 WOD WOD (see 01.17.24)row 1000m, rest 4 minutesrow 750m, rest 3 minutesrow 500m, rest 2 minutesrow 250m AWOD100 reps core
CrossFit GBAR3 WOD 01.15.25
CrossFit GBAR3 WOD STRENGTH8 x squat clean + front squat + push jerk + front squat + split jerk WOD10-8-6-4-2 pistols5-4-3-2-1 wall walks AWODnot for time3 rounds10 hollow rocks20 supermans
CrossFit GBAR3 WOD 01.14.25
CrossFit GBAR3 WOD WOD5 rounds20 KB swings, 55/4015 box jumps, 24/2010 burpees AWODtabata wall sit/handstand hold mash up
CrossFit GBAR3 WOD 01.13.25
CrossFit GBAR3 WOD STRENGTH8 x hang squat snatch + squat snatch WOD (see 10.08.24)20-2alt DB snatch, 45/302-20walking lunges AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs Jan 13-17
CrossFit GBAR3 WODs Monday, Jan 13STRENGTH8 x hang squat snatch + squat snatchWOD (see 06.27.24)20-2alt DB snatch, 45/302-20walking lunges Tuesday, Jan 14WOD5 rounds20 KB swings, 55/4015 box jumps, 24/2010 burpees Wednesday, Jan 15STRENGTH8 x squat clean + front squat + push jerk + front squat + split jerkWOD10-8-6-4-2 pistols5-4-3-2-1 wall walks Thursday, Jan 16WOD (see […]
Saturday at The Bar 01.11.25
CrossFit WOD 8:30 AM
CrossFit GBAR3 WOD 01.10.25
CrossFit GBAR3 WOD WOD21-15-9deadlift, 225/155push upsbox jumps, 24/2050/40/30DU’s AWODnot for time,3 rounds10 hollow rocks20 Superman’s
CrossFit GBAR3 WOD 01.09.25
CrossFit GBAR3 WOD WOD (see 01.09.24)0:00-1:00 row, meters1:00-2:00 1 thruster, 95/65 + row2:00-3:00 2 thrusters + row3:00-4:00 3 thrusters + row4:00-5:00 4 thrusters + row… continue until you can’t complete the thrusters in the minutescore is rounds completed + total meters rowed AWODtabata side plank
CrossFit GBAR3 WOD 01.08.25
CrossFit GBAR3 WOD WOD (see 01.10.24)AMRAP in 20 minutes10 pull ups15 slam balls, 30/2020 squats200m med ball carry, 20/1410 toes to bar15 KB swings, 55/4020 walking lunges200m med ball carry, 20/14 AWOD50 med ball sit ups for time
CrossFit GBAR3 WOD 01.07.25
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 3 WODAMRAP in 10 minutes2-4-6-8 …power snatch, 95/65OH squatbutterfly sit ups AWOD30 Russian twists