CrossFit GBAR3 WOD 03.25.25
CrossFit GBAR3 WOD WOD: FREAK (see 03.26.24)first rounds of Fran, Eva, Annie and Kelly21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50 sit upsrun 400m30 box jumps, 24/2030 wall ball shots, 20/14 AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 03.20.25
CrossFit GBAR3 WOD WODrow 1000m21 box jumps, 24/2021 OH squats, 95/6521 toes to barrow 500m15 box jumps15 OH squats15 toes to barrow 250m9 box jumps9 OH squats9 toes to bar AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 03.03.25
CrossFit GBAR3 WOD STRENGTHpower clean 10 x 1 WOD (see 03.04.24)21-15-9pull upspush upsslam balls, 30/20box jumps, 24/20 AWOD30 Russian twists
CrossFit GBAR3 WOD 02.12.25
CrossFit GBAR3 WOD WOD (see 02.15.24)7 rounds7 deadlifts, 225/1557 lateral burpees7 KB swings, 55/407 box jumps, 24/20 AWOD30 Russian twists
CrossFit GBAR3 WOD 02.04.25
CrossFit GBAR3 WOD WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 box jumps, 24/2015 slam balls, 30/2015 DB push press AWOD50 med ball sit ups for time
CrossFit GBAR3 WOD 01.14.25
CrossFit GBAR3 WOD WOD5 rounds20 KB swings, 55/4015 box jumps, 24/2010 burpees AWODtabata wall sit/handstand hold mash up
CrossFit GBAR3 WOD 01.10.25
CrossFit GBAR3 WOD WOD21-15-9deadlift, 225/155push upsbox jumps, 24/2050/40/30DU’s AWODnot for time,3 rounds10 hollow rocks20 Superman’s
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 12.27.24
CrossFit GBAR3 WOD CLASSES TODAY AT 8 AM AND 5:30 PM STRENGTHdeadlift 5 x 3 WOD (see 12.28.23)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squat AWOD30 Russian twists
CrossFit GBAR3 WOD 12.26.24
CrossFit GBAR3 WOD CLASSES TODAY AT 8 AM AND 5:30 PM WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 box jumps, 24/2015 KB swings, 55/4015 slam balls, 30/20 AWOD20 GHD hip extensions and GHD sit ups