CrossFit GBAR3 WOD 05.15.25
CrossFit GBAR3 WOD WOD (see 05.15.24)200m DB carry, 45/30200m back pedal5 DB renegade rows, 45/3010 KB swings, 55/4015 wall ball shots, 20/14200m KB carry200m back pedal5 DB renegade rows10 KB swings15 wall ball shots200m med ball carry200m back pedal5 DB renegade rows10 KB swings15 wall ball shots AWODfor time, 50 med ball sit ups
CrossFit GBAR3 WOD 07.19.24
CrossFit GBAR3 WOD WOD30 DB bench press, 45/30200m DB carry10 DB devil’s press30 goblet squats, 55/40200m KB carry10 DB devil’s press30 wall ball shots 20/14200m med ball carry10 DB devil’s press AWODmax partner med ball sit ups in 90 seconds
CrossFit GBAR3 WOD 05.15.24
CrossFit GBAR3 WOD WOD200m DB carry, 45/30200m backpedal5 DB renegade rows, 45/3010 KB swings, 55/4015 wall ball shots, 20/14200m KB carry200m backpedal5 DB renegade rows10 KB swings15 wall ball shots200m med ball carry200m backpedal5 DB renegade rows10 KB swings15 wall ball shots AWODmax med ball sit ups in 1 minute
CrossFit GBAR3 WOD 09.26.23
CrossFit GBAR3 WOD STRENGTHbench press 5 x 5 WOD21-15-9DB deadlift, 50/35butterfly sit ups100m DB carry AFTER each set AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 03.28.23
Technique Tuesday: The Dumbbell Power Snatch The dumbbell power snatch is less technical than its barbell counterpart but relies on many of the same principles. The hips and legs should generate the majority of the upward force and momentum on the dumbbell. The working arm should remain straight until the hips have extended. The overhead […]
CrossFit WOD 05.20.22
WOD200m DB carry, 45/30200m back peddle5 DB renegade rows10 pistols200m KB carry, 55/40200m back peddle5 DB renegade rows10 pistols15 KB SDHP200m med ball carry, 20/14200m back peddle5 DB renegade rows10 pistols15 KB SDHP20 wall ball shots AWODnot for time, 50 med ball sit ups
CrossFit WOD 10.20.21
WOD AMRAP in 15 minutes 5 pull ups 10 push ups 15 front squats, 115/75 200m DB carry, 45/30 AWOD 2 rounds for max sit ups 20 sec side plank 20 sec plank 20 sec side plank 30 sec sit ups 30 sec rest