CrossFit GBAR3 WOD 06.18.25
CrossFit GBAR3 WOD STRENGTH10 x 90 sec rounds, increase load each roundpause front squat + front squat WOD (see 06.17.24)AMRAP in 5 minutes20 DU’s20 air squats AWOD30 Russian twists
CrossFit GBAR3 WOD 06.09.25
CrossFit GBAR3 WOD STRENGTH10 x 90 second rounds, increase load each roundsquat clean + front squat + split jerk WODtabata row AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 05.05.25
CrossFit GBAR3 WOD STRENGTHshoulder press 5 x 3front squat 5 x 3 WODAMRAP in 10 minutes2 – 4 – 6 …burpeessquat cleans, 135/95 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 04.14.25
CrossFit GBAR3 WOD STRENGTHfront squat 5 x 5 WOD (see 04.18.24)AMRAP in 7 minutes8/2, 8/4, 8/6 …deadlift, 115/85handstand push ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 03.17.25
CrossFit GBAR3 WOD STRENGTHfront squat 10 x 2 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …goblet squats, 55/40DB devil’s press, 45/30 AWOD30 Russian twists
CrossFit GBAR3 WOD 03.11.25
CrossFit GBAR3 WOD WOD (see 03.12.24)3 rounds21 shoulder press/push press/push jerk, 95/6515 front squat9 hang power cleansrun 400m AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 02.26.25
CrossFit GBAR3 WOD STRENGTHOH squat 2-2-2front squat 2-2-2back squat 2-2-2 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20shoulder press, 95/65 (rack) AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 02.14.25
CrossFit GBAR3 WOD WOD: HEARTBREAK HUSTLE (see 02.14.24)run 400m20 power cleans, 95/6520 front squats20 push upsrun 400m20 squat cleans20 push press20 push upsrun 400m20 hang power cleans20 thrusters20 push ups AWODguys vs girls weighted wall sit for time, 25/10
CrossFit GBAR3 WOD 02.06.25
CrossFit GBAR3 WOD WODrun 400m20 OH squats, 95/65run 400m25 front squatsrun 400m30 back squats AWODtabata weighted plank hold
CrossFit GBAR3 WOD 01.29.25
CrossFit GBAR3 WOD STRENGTHfront squat 5-5-3-3-2-1-1 WOD4 roundsrow 250m10 slam balls, 30/20 AWOD30 Russian twists