CrossFit GBAR3 WOD 09.11.25
CrossFit GBAR3 WOD WOD3:00 AMRAP/1:00 RESTrow 20/16 calmax clean and jerks, 135/95*continue until 30 clean and jerks are completed AWOD3 rounds for max sit ups reps30 sec plank30 sec butterfly sit ups30 sec plank30 sec rest
CrossFit GBAR3 WOD 09.10.25
CrossFit GBAR3 WOD STRENGTH10 x 2 thrusters (ground) WOD (see 09.09.24)AMRAP in 10 minutes7 burpees7 med ball cleans, 20/14 AWOD30 Russian twists
CrossFit GBAR3 WOD 05.14.25
CrossFit GBAR3 WOD STRENGTH10 x 90 sec rounds, increase load each roundhang power clean + power clean WODrow 500m25 burpees50 pull ups25 burpeesrow 500m AWOD30 Russian twists
CrossFit GBAR3 WOD 05.05.25
CrossFit GBAR3 WOD STRENGTHshoulder press 5 x 3front squat 5 x 3 WODAMRAP in 10 minutes2 – 4 – 6 …burpeessquat cleans, 135/95 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 02.05.25
CrossFit GBAR3 WOD STRENGTHsplit jerk 5-5-3-3-2-1-1 WODAMRAP in 10 minutes2-4-6-8…burpeespower cleans, 135/95 AWODnot for time3 rounds10 hollow rocks20 Superman’s
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 10.30.24
CrossFit GBAR3 WOD WOD: MONSTER MILE (see 10.25.23)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 gallop100m skeleton strut100m ghostly gallop100m skeleton strut5 zombie flops400m pumpkin carry, 20/14 AWOD30 Russian twists
CrossFit GBAR3 WOD 09.09.24
CrossFit GBAR3 WOD STRENGTHpush jerk 5 x 5 WOD (see 09.13.23)AMRAP in 10 minutes7 burpees7 med ball cleans, 20/14 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 06.14.24
CrossFit GBAR3 WOD WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 KB swings, 55/4015 burpees15 KB SDHP AWODfor time, 50 med ball sit ups
CrossFit GBAR3 WOD 04.30.24
CrossFit GBAR3 WOD WOD: THE GHOST (see 05.01.23)6 rounds of max reps1 minute row, cal.1 minute burpees1 minute DU’s1 minute rest AWODmax butterfly sit ups in 1 minute