CrossFit GBAR3 WOD 03.10.26
CrossFit GBAR3 WOD WOD200m run200m med ball carry, 20/1420 wall ball shots, 20/1420 KB swings, 55/4020 DB bench press 45/30200m run200m KB carry20 wall ball shots20 KB swings20 DB bench press200m run200m DB farmer’s carry20 wall ball shots20 KB swings20 DB bench press AWOD30 GHD Hip Extensions
CrossFit GBAR3 WOD 01.16.26
CrossFit GBAR3 WOD WOD3 x 6-minute RoundsRest 1m between roundsAMRAP per Round 5 Snatch (R1 Squat, R2 Power, R3 Hang)5 Pull Ups5 SDHP5 Push Ups(95/65) AWOD3 x 10 RDLs
CrossFit GBAR3 WOD 01.06.26
CrossFit GBAR3 WOD WODEMOM for 30 minutes1. Max Cal Bike2. 15 DB Bench Press, 45/303. 15 Bench Tricep Dips4. Max Cal Row5. 10 KB Swings, 55/406. 10 DB Hang Clean AWODMobility (30s holds)Prayer StretchScorpion Stretch“Thread the Needle” Stretch
CrossFit GBAR3 WOD 11.11.25
CrossFit GBAR3 WOD WOD (see 11.14.24)row 1000m100 air squats50 DB bench press, 45/30row 500m50 air squats25 DB bench press AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 10.14.25
CrossFit GBAR3 WOD WOD (see 10.14.24)200m DB carry, 45/3021 shoulder press, 95/6515 DB bench press, 45/309 SDHP, 95/65200m DB carry21 push press15 DB bench press9 SDHP200m DB carry21 push jerk15 DB bench press9 SDHP AWODtabata side plank
CrossFit GBAR3 WOD 10.01.25
CrossFit GBAR3 WOD STRENGTHback squat 5 x 5 WOD50 DB bench press, 45/30row 1000m 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
CrossFit GBAR3 WOD 08.15.25
CrossFit GBAR3 WOD WODAMRAP 20 minutes5 clean and jerks, 135/9510 DB front squats, 45/3015 DB bench press200m run AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 07.16.25
CrossFit GBAR3 WOD WOD25 DB bench press, 45/3025 slam balls, 30/20200m OH plate carry, 45/2550 KB swings, 55/4050 box jumps, 24/20200m OH plate carry25 DB bench press25 slam balls200m OH plate carry AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 06.06.25
CrossFit GBAR3 WOD WOD3 rounds50 DU’s20 DB bench press, 50/3515 sit ups10 Curtis P’s, 95/65 AWODtabata wall sit/handstand hold mash up