CrossFit GBAR3 WOD 08.20.24
CrossFit GBAR3 WOD STRENGTHEMOM for 8 minutes3 back squatsrest 4 minutesEMOM for 8 minutes3 deadlifts AWODtabata weighted plank hold
CrossFit GBAR3 WOD 07.29.24
CrossFit GBAR3 WOD STRENGTHback squat 5-4-3-2-1-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …wall ball shots, 20/14med ball sit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 06.24.24
CrossFit GBAR3 WOD STRENGTHpush press 5 x 3 (find 3 rep max)back squat 5 x 3 (find 3 rep max) WOD (see 06.26.23)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 06.12.24
CrossFit GBAR3 WOD STRENGTH (see 06.14.23)standing broad jump 1-1-1 WOD (see 06.14.23)12 minutes on the clock1 minute back squat (rack) AHAP1 minute DB push press, 45/302 minutes back squat2 minutes DB push press3 minutes back squat3 minutes DB push pressscore = total reps AWODtabata side plank
CrossFit GBAR3 WOD 05.30.24
CrossFit GBAR3 WOD STRENGTHback squat 5 x 5 WOD10-8-6-4-2power clean, 135/95pistols AWOD30 Russian twists
CrossFit GBAR3 WOD 05.17.24
CrossFit GBAR3 WOD WOD (see 06.02.23)4 rounds10 power cleans, 115/7510 shoulder to OH20 back squats20 DU’s AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 04.29.24
CrossFit GBAR3 WOD STRENGTH: CROSSFIT TOTAL (see 05.02.22)back squat 1-1-1shoulder press 1-1-1deadlift 1-1-1 WODmax calorie bike in 2 minutes AWOD100 reps core
CrossFit GBAR3 WOD 04.02.24
CrossFit GBAR3 WOD STRENGTHshoulder press 5-4-3-2-1-1back squat 5-4-3-2-1-1 WOD (see 04.06.23)21-15-9KB swings, 55/40goblet squats AWOD30 Russian twists
CrossFit GBAR3 WOD 03.18.24
CrossFit GBAR3 WOD STRENGTH/WODEMOM for 8 minutes2 back squats5 DB push press, 45/30rest 4 minutesEMOM for 8 minutes2 deadlifts5 DB bench press, 45/30 AWODfor time,9 n-ups15 v-ups21 sit ups
CrossFit GBAR3 WOD 02.28.24
CrossFit GBAR3 WOD STRENGTHback squat 5 x 3 WOD3 roundsrow 250m10 shoulder press, 95/65 (rack)10 butterfly sit ups AWODnot for time,3 rounds10 hollow rocks20 supermans