CrossFit GBAR3 WOD 03.09.26
CrossFit GBAR3 WOD STRENGTHSumo Deadlift 3-3-3-2-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20shoulder press, 95/65 (rack) AWODMax MB Sit Ups in 60 Seconds
CrossFit GBAR3 WOD 01.14.26
CrossFit GBAR3 WOD STRENGTH DAYOverhead Squat 3 x 5Back Squat 5-4-3-2-1-1 AWOD3 Rounds for Time10 Hollow Rocks10 V-Ups10 N Ups10 second Hollow Hold1 minute Rest o
CrossFit GBAR3 WOD 12.17.25
CrossFit GBAR3 WOD STRENGTHfront squat 5-4-3-2-1-1back squat 5-4-3-2-1-1 WOD (see 06.30.25)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squats AWOD30 Russian twists
CrossFit GBAR3 WOD 11.10.25
CrossFit GBAR3 WOD STRENGTHEMOM for 8 minutes3 back squatsrest 4 minutesEMOM for 8 minutes3 deadlifts AWODfor time,9 toes to bar15 knees to elbows21 sit ups
CrossFit GBAR3 WOD 10.08.25
CrossFit GBAR3 WOD WOD3 roundsrun 400m10 back squats, 155/115 (rack)15 DB push press, 45/3020 DU’s AWODtabata hollow rock/superman mash up
CrossFit GBAR3 WOD 10.01.25
CrossFit GBAR3 WOD STRENGTHback squat 5 x 5 WOD50 DB bench press, 45/30row 1000m AWODtabata handstand hold/wall sit mash up
CrossFit GBAR3 WOD 09.15.25
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 1front squat 5 x 1back squat 5 x 1 WODAMRAP in 10 minutes5 pull ups10 push ups15 DB push press, 45/30 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 08.27.25
CrossFit GBAR3 WOD WOD: INCREDIBLE HULK (see 08.28.24)AMRAP in 20 minutes5 deadlifts, 115/705 hang power cleans5 front squats5 push press5 back squats AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit GBAR3 WOD 08.22.25
CrossFit GBAR3 WOD WOD3 x 6 minute rounds, clock does not stop between roundsrun 800mmax back squats, 225/155 (rack) AWOD60 sec hollow rocks, rest 60 sec40 sec hollow rocks, rest 40 sec20 sec hollow rocks
CrossFit GBAR3 WOD 07.21.25
CrossFit GBAR3 WOD STRENGTHback squat 5 x 5 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …wall ball shots, 20/14med ball sit ups AWOD30 GHD hip extensions