CrossFit GBAR3 WODs
Monday, Dec 29
REDUCED SCHEDULE
CLASSES AT 5 AM, 8 AM, 4:30 PM, AND 6:30 PM
STRENGTH
15 minute running clock:
Est. max Shoulder Press + Push Press 1 x 1
Followed by,
2 sets of: 3 x Shoulder Press + 5 x Push Press (@90% of SP+PP weight)
Rest 2 minutes between sets
WOD
AMRAP in 12 minutes
3 chest to bar pull ups
6 hang power cleans, 135/95
9 wall ball shots, 20/14
Tuesday, Dec 30
REDUCED SCHEDULE
CLASSES AT 5 AM, 8 AM, 4:30 PM, AND 6:30 PM
WOD (see 01.02.25)
row 500m
10 DB renegade man makers, 45/30
run 400m
10 DB renegade man makers
row 250m
5 DB renegade man makers
run 200m
5 DB renegade man makers
Wednesday, Dec 31
ONE CLASS TODAY AT 8:30 AM
AMRAP in 26 minutes
20 DU’s
26 KB Swings, 55/40
20 DU’s
26 Ring Rows
20 DU’s
26 KB SDHP
20 DU’s
26 alt single leg v-ups
20 DU’s
26 goblet squats
20 DU’s
26 single KB front rack walking lunges
Thursday, Jan 1
CLOSED: HAPPY NEW YEAR!!
Friday, Jan 2
2026 CLASS SCHEDULE BEGINS TODAY
BEGINNING TODAY WE WILL NO LONGER HAVE 8 AM CLASS
2026 Class Schedule: 5AM, 6AM, 7AM, 4:30PM, 5:30PM, 6:30PM
STRENGTH
Every 2:30 x 4 sets
8 x Back Squat (start @65% 1 rep max)
WOD (See 11.19.24)
AMRAP in 18 minutes
15 box jumps, 24/20
12 push press, 115/75
9 toes to bar