CrossFit GBAR3 WOD 01.23.25
CrossFit GBAR3 WOD STRENGTHbench press 5-5-3-3-2-1-1 WOD3 rounds6 shuttle sprints (25 ft out and back = 1)10 DB devil’s press, 45/30 AWOD3 Russian twists
CrossFit GBAR3 WOD 01.03.25
CrossFit GBAR3 WOD STRENGTH/WODE2MOM for 16 minutes3 bench press4 KB swings, 55/405 box jumps, 24/20 AWOD2 rounds for max sit ups20 sec side plank20 sec plank20 sec side plank30 sec sit ups30 sec rest
CrossFit GBAR3 WOD 12.02.24
CrossFit GBAR3 WOD STRENGTHbench press 5 x 5 WOD21-18-15-12-9-6-3wall ball shots, 20/14med ball sit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 10.21.24
CrossFit GBAR3 WOD STRENGTHbench press 5-5-3-3-2-1-1 WOD30-20-10DU’sOH walking lunges, 45/25 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 09.23.24
CrossFit GBAR3 WOD STRENGTHE2MOM for 16 minutes3 bench press3 deadlifts AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 08.14.24
CrossFit GBAR3 WOD STRENGTHbench press 5 x 5 WOD (see 08.15.23)9 minutes on the clock5 roundssprint to grate10 jumping squatssprint to start10 KB SDHP, 55/40then, max reps KB swings
CrossFit GBAR3 WOD 07.12.24
CrossFit GBAR3 WOD STRENGTHbench press 5-5-3-3-2-1-1 WOD (see 07.14.23)11 minutes on the clockrun Kluge Lakes Lanemax reps box jumps, 30/24 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 06.17.24
CrossFit GBAR3 WOD STRENGTHE2MOM for 16 minutes3 bench press3 deadlifts WODAMRAP in 5 minutes20 DU’s20 air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 05.21.24
CrossFit GBAR3 WOD STRENGTHbench press 5 x 5 WOD5 roundssprint to grate10 jumping squatssprint to start10 KB SDHP, 55/40
CrossFit GBAR3 WOD 03.27.24
CrossFit GBAR3 WOD STRENGTHbench press 5-5-3-3-2-1-1 WOD10-8-6-4-2DB devil’s press, 45/30DB walking lunges AWOD20 GHD hip extensions and GHD sit ups