CrossFit GBAR3 WOD 01.21.26
CrossFit GBAR3 WOD STRENGTHHang Clean 5-5-4-3-3-2-1 WOD 21-15-9deadlift, 225/155push upsbox jumps, 24/20+50/40/30DU’s AWOD50 Butterfly Sit Ups
CrossFit GBAR3 WOD 12.09.25
CrossFit GBAR3 WOD WOD5 rounds, 1 minute rest between roundsAMRAP in 2 minutes20 KB swings, 55/40 + max reps wall ball shots, 20/1420 KB swings + max reps SDHP, 75/5520 KB swings + max reps box jumps, 24/2020 KB swings + max reps push press20 KB swings + max reps goblet squats AWODtabata hanging knee […]
CrossFit GBAR3 WOD 12.01.25
CrossFit GBAR3 WOD STRENGTHE2MOM for 16 minutes3 bench press4 KB swings, 55/405 box jumps, 30/24 WOD30-20-10 deficit reverse lunges, 45/25 plate15-10-5 plate burpees AWOD30 Russian twists
CrossFit GBAR3 WOD 10.30.25
CrossFit GBAR3 WOD WOD: MONSTER MILE (see 10.30.24)run 400m25 jack o’ lantern swings, 55/40200m DB DEAD farmer carry, 45/30200m DB DEAD waiter carry, 45/3025 coffin vaults, 24/20100m ghostly gallop (sprint)100m skeleton strut (lunge)100m ghostly gallop100m skeleton strut5 zombie flops400m pumpkin carry, 20/14 AWOD50 pumpkin sit ups for time
CrossFit GBAR3 WOD 10.24.25
CrossFit GBAR3 WOD STRENGTH10 x 90 second rounds, increase load each round3 deadlifts WOD5 x 3 minute rounds, rest 1 minute between rounds20 wall ball shots, 20/1412 box jumps, 24/2010 push upsmax slam balls, 30/20 AWOD20 atomic sit ups
CrossFit GBAR3 WOD 10.16.25
CrossFit GBAR3 WOD WOD (see 10.17.24)row 1000mrun 200m15 box jumps, 24/20row 500mrun 400m15 box jumpsrow 250mrun 800m15 box jumps AWODtabata L-sit/plank hold mash up
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 09.26.25
CrossFit GBAR3 WOD WOD (see 09.26.24)5 x 2 minute rounds, rest 1 minute between rounds20 KB swings, 55/40 + max reps wall ball shots, 20/1420 KB swings + max reps box jumps, 24/2020 KB swings + max reps DB push press, 45/3020 KB swings + max reps slam balls, 30/2020 KB swings + max reps […]
CrossFit GBAR3 WOD 09.12.25
CrossFit GBAR3 WOD WOD5 class pick10 DB renegade rows, 45/3020 slam balls, 30/2030 box jumps, 24/2040 DU’s50 OH walking lunges, 45/2040 DU’s30 box jumps20 slam balls10 DB renegade rows5 class pick AWODtabata handstand hold/wall sit mash up
CrossFit GBAR3 WOD 08.29.25
CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest between stationswall ball shots, 20/14box jumps, 24/20DB bench press, 45/30KB SDHP, 55/40chest to bar pull upsgoblet squats AWODmax partner med ball sit ups in 90 seconds