CrossFit GBAR3 WOD 07.18.25
CrossFit GBAR3 WOD WOD3 rounds50 walking lunges21 deadlifts, 205/13515 wall ball shots, 20/149 DB renegade rows, 45/30 AWODmax partner med ball sit ups in 90 seconds
CrossFit GBAR3 WOD 07.08.25
CrossFit GBAR3 WOD WODAMRAP in 15 minutes6 burpee box jump overs, 24/2012 single arm DB thrusters, 50/352-4-6-8 …deadlifts, 225/155 AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 07.02.25
CrossFit GBAR3 WOD STRENGTHbench press 5 x 2deadlift 5 x 2 WODAMRAP in 10 minutes7 hang power cleans, 135/957 push ups AWODnot for time3 rounds10 hollow rocks20 Superman’s
CrossFit GBAR3 WOD 06.19.25
CrossFit GBAR3 WOD WOD: DT5 rounds12 deadlifts, 155/1059 hang power cleans6 push jerk AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 05.28.25
CrossFit GBAR3 WOD STRENGTHdeadlift 5-5-3-3-2-1-1 WOD (see 05.28.24)7 rounds7 SDHP, 75/557 push press AWODtabata hollow rock/superman mash up
CrossFit GBAR3 WOD 05.13.25
CrossFit GBAR3 WOD STRENGTHE2MOM for 16 minutes3 bench press + 3 deadlifts WODfor time, run Kluge Lakes Lane AWODnot for time, 2 rounds10 hollow rocks20 Superman’s30 sec samson/pigeon stretches
CrossFit GBAR3 WOD 05.06.25
CrossFit GBAR3 WOD WOD5 rounds, 1 minute rest between rounds10 deadlifts, 225/15515 KB swings, 55/4020 box jumps, 24/20250m row AWODmax toes to bar in 1 minute
CrossFit GBAR3 WOD 04.28.25
CrossFit GBAR3 WOD STRENGTH: CROSSFIT TOTAL (see 04.29.24)back squat 1-1-1shoulder press 1-1-1deadlift 1-1-1 WODmax calorie bike in 2 minutes AWOD100 reps core
CrossFit GBAR3 WOD 04.21.25
CrossFit GBAR3 WOD STRENGTHE2MOM for 10 minutes5 back squats + 5 DB push jerk, 50/35rest 4 minutesE2MOM for 10 minutes5 deadlifts + 5 DB bench press, 50/35 AWODtabata weighted plank hold
CrossFit GBAR3 WOD 04.15.25
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 5 WOD (see 11.30.23)AMRAP in 10 minutes30 DU’s15 power snatch,, 75/55 AWOD30 Russian twists