CrossFit GBAR3 WOD 08.14.25
CrossFit GBAR3 WOD WOD50 DU’s, then5-10-15-20KB swings, 55/40box jumps, 24/20DB push press, 45/30KB SDHPthen, 50 DU’s AWODtabata wall sit/handstand hold mash up
CrossFit GBAR3 WOD 07.28.25
CrossFit GBAR3 WOD WODAMRAP in 17 minutes5 wall walks10 deadlifts, 225/15515 med ball sit ups, 20/1420 DU’s AWODtabata side plank
CrossFit GBAR3 WOD 07.10.25
CrossFit GBAR3 WOD STRENGTHsplit jerk 10 x 2 WOD (see 07.10.23)AMRAP in 10 minutes20/5, 20/10, 20/15, 20/20 …DU’swall ball shots, 20/14 AWODnot for time,50 med ball sit ups
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
CrossFit GBAR3 WOD 05.16.25
CrossFit GBAR3 WOD WOD (see 06.02.23)4 rounds10 power cleans, 115/7510 shoulder to OH20 back squats20 DU’s AWODtabata side plank
CrossFit GBAR3 WOD 04.25.25
CrossFit GBAR3 WOD WOD50-40-30DU’s21-15-9DB devils press, 45/30slam balls, 30/20KB SDHP, 55/40goblet squats AWODfor time,9 toes to bar15 knees to elbows21 sit ups
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
CrossFit GBAR3 WOD 04.07.25
CrossFit GBAR3 WOD STRENGTHpush press 5 x 5 WODAMRAP in 10 minutes10 1-arm DB hang clean and jerk, 50/3510 pistols20 DU’s AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 03.25.25
CrossFit GBAR3 WOD WOD: FREAK (see 03.26.24)first rounds of Fran, Eva, Annie and Kelly21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50 sit upsrun 400m30 box jumps, 24/2030 wall ball shots, 20/14 AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 03.18.25
CrossFit GBAR3 WOD WODAMRAP in 20 minutes5 clean and jerks, 135/9510 pull ups5 clean and jerks10 push ups15 wall ball shots, 20/1420 DU’s AWOD50 med ball sit ups for time