CrossFit GBAR3 WOD 06.30.25
CrossFit GBAR3 WOD STRENGTHpush press 5 x 2back squat 5 x 2 WOD (see 06.24.24)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 06.11.25
CrossFit GBAR3 WOD STRENGTH (see 06.12.24)standing broad jump WOD12 minutes on the clock1 minute back squat (rack), 155/1051 minute DB push press, 45/302 minutes back squats2 minutes DB push press3 minutes back squats3 minutes DB push pressScore = Total Reps AWODtabata side plank
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 05.08.25
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 04.28.25
CrossFit GBAR3 WOD STRENGTH: CROSSFIT TOTAL (see 04.29.24)back squat 1-1-1shoulder press 1-1-1deadlift 1-1-1 WODmax calorie bike in 2 minutes AWOD100 reps core
CrossFit GBAR3 WOD 04.21.25
CrossFit GBAR3 WOD STRENGTHE2MOM for 10 minutes5 back squats + 5 DB push jerk, 50/35rest 4 minutesE2MOM for 10 minutes5 deadlifts + 5 DB bench press, 50/35 AWODtabata weighted plank hold
CrossFit GBAR3 WOD 03.12.25
CrossFit GBAR3 WOD STRENGTHback squat 10 x 2 WOD10-8-6-4-2burpee box jumps, 24/20KB SDHP, 55/40slam balls, 30/20 AWOD30 Russian twists
CrossFit GBAR3 WOD 02.26.25
CrossFit GBAR3 WOD STRENGTHOH squat 2-2-2front squat 2-2-2back squat 2-2-2 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20shoulder press, 95/65 (rack) AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 02.06.25
CrossFit GBAR3 WOD WODrun 400m20 OH squats, 95/65run 400m25 front squatsrun 400m30 back squats AWODtabata weighted plank hold
CrossFit GBAR3 WOD 01.30.25
CrossFit GBAR3 WOD WOD3 roundsrow 500m21 KB SDHP, 50/4012 back squats, 135/95 (rack) AWOD2 rounds for max sit ups20 sec side plank20 sec plank20 sec side plank30 sec sit ups30 sec rest