CrossFit GBAR3 WOD 10.03.25
CrossFit GBAR3 WOD WOD3 rounds5 DB renegade rows, 45/3010 Curtis P’s, 95/6515 box jumps, 24/20200m run AWOD30 Russian twists
CrossFit GBAR3 WOD 08.15.25
CrossFit GBAR3 WOD WODAMRAP 20 minutes5 clean and jerks, 135/9510 DB front squats, 45/3015 DB bench press200m run AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 07.17.25
CrossFit GBAR3 WOD STRENGTHE2MOM for 16 minutesrun 200msquat clean + 2 front squats (85% 1RM front squat) AWODmax toes to bar in 1 minute
CrossFit GBAR3 WOD 06.24.25
CrossFit GBAR3 WOD WODAMRAP in 20 minutes5 chest to bar pull ups10 plate push ups, 45/2515 OH squats, 95/65200m run AWODmax toes to bar in 1 minute
CrossFit GBAR3 WOD 11.20.24
CrossFit GBAR3 WOD WOD (see 11.28.23)800m run21 wall ball shots, 20/1415 KB swings, 55/409 DB deadlifts, 45/30400m run + 200m DB carry21 wall ball shots15 KB swings9 DB deadlifts200m run + 200m DB carry21 wall ball shots15 KB swings9 DB deadlifts200m DB carry AWOD30 Russian twists
CrossFit GBAR3 WOD 03.06.24
CrossFit GBAR3 WOD WOD200m run200m med ball carry, 20/1420 wall ball shots, 20/1420 KB swings, 55/4020 DB bench press 45/30200m run200m KB carry20 wall ball shots20 KB swings20 DB bench press200m run200m DB farmer’s carry20 wall ball shots20 KB swings20 DB bench press AWOD50 med ball sit ups for time
CrossFit GBAR3 WOD 02.19.24
CrossFit GBAR3 WOD WOD (see 02.20.23)4 rounds10 SDHP, 95/6510 push press20 back squats200m run AWOD2 rounds for max sit ups20 sec side plank20 sec plank20 sec side plank30 sec sit ups30 sec rest
CrossFit GBAR3 WOD 12.13.23
CrossFit GBAR3 WOD WODAMRAP in 18 minutes5 pull ups10 box jumps, 24/2015 squat cleans, 95/65200m run AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 11.28.23
CrossFit GBAR3 WOD WOD (see 11.28.22)800m run21 wall ball shots, 20/1415 KB swings, 55/409 DB deadlifts, 45/30400m run + 200m DB carry21 wall ball shots15 KB swings9 DB deadlifts200m run + 200m DB carry21 wall ball shots15 KB swings9 DB deadlifts200m DB carry AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 08.31.23
CrossFit GBAR3 WOD WOD (see 08.30.22)4 rounds for individual times, rest 2 min between rounds5 toes to bar10 burpee box jump overs, 24/2015 DU’s200m run AWODtabata wall sit/hand stand hold mash up