CrossFit GBAR3 WOD 09.13.24
CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest between stationswall ball shots, 20/14med ball sit upsDB push press, 45/30KB SDHP, 55/40slam balls, 30/20DB bench press AWODtabata wall sit/handstand hold mash up
CrossFit GBAR3 WOD 08.16.24
CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest between stationsDB squat cleans, 45/30chest to bar pull upsDB push pressburpeesslam balls, 30/20bike, cal. AWOD30 Russian twists
CrossFit GBAR3 WOD 07.18.24
CrossFit GBAR3 WOD WODAMRAP in 14 minutes5 pull ups10 hang power cleans, 135/9515 DB push press, 45/30 AWODtabata side plank
CrossFit GBAR3 WOD 06.12.24
CrossFit GBAR3 WOD STRENGTH (see 06.14.23)standing broad jump 1-1-1 WOD (see 06.14.23)12 minutes on the clock1 minute back squat (rack) AHAP1 minute DB push press, 45/302 minutes back squat2 minutes DB push press3 minutes back squat3 minutes DB push pressscore = total reps AWODtabata side plank
CrossFit GBAR3 WOD 05.03.24
CrossFit GBAR3 WOD STRENGTHfront squat 5 x 5 WODAMRAP in 10 minutes3-6-9 …knees to elbowsDB deadlift, 45/30DB push press AWOD30 Russian twists
CrossFit GBAR3 WOD 04.25.24
CrossFit GBAR3 WOD WODrun 800m, then3 rounds15 DB push press, 45/3015 slam balls, 30/2015 box jumps, 24/2015 wall ball shots AWODmax partner med ball sit ups in 90 seconds
CrossFit GBAR3 WOD 04.11.24
CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest betweenwall ball shots, 20/14KB swings, 55/40slam balls, 30/20DB push press, 45/30KB SDHPmed ball sit ups AWOD30 Russian twists
CrossFit GBAR3 WOD 04.08.24
CrossFit GBAR3 WOD STRENGTHpush press 5-4-3-2-1-1 WOD3 rounds10 1-arm DB hang clean and jerk, 50/3510 pistols20 DU’s AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 03.18.24
CrossFit GBAR3 WOD STRENGTH/WODEMOM for 8 minutes2 back squats5 DB push press, 45/30rest 4 minutesEMOM for 8 minutes2 deadlifts5 DB bench press, 45/30 AWODfor time,9 n-ups15 v-ups21 sit ups
CrossFit GBAR3 WOD 02.29.24
CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest between stationsKB swings, 55/40DB push press, 45/30KB SDHP, 55/40slam balls, 30/20DB bench press, 45/30bike, cal AWOD100 reps core