CrossFit GBAR3 WOD 09.03.24
CrossFit GBAR3 WOD STRENGTHfront squat 5 x 5 WODAMRAP in 10 minutes5 pull ups10 box jumps, 24/2015 wall ball shots, 20/14 AWODnot for time50 med ball sit ups
CrossFit GBAR3 WOD 08.28.24
CrossFit GBAR3 WOD WOD: INCREDIBLE HULK (see 09.01.23)AMRAP in 20 minutes5 deadlifts, 115/705 hang power cleans5 front squats5 push press5 back squats AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit GBAR3 WOD 08.02.24
CrossFit GBAR3 WOD WODrun 200m15 power cleans, 95/6515 front squat15 push upsrun 200m15 squat cleans15 push press15 push upsrun 200m15 hang power cleans15 thrusters15 push ups AWODtabata side plank
CrossFit GBAR3 WOD 07.16.24
CrossFit GBAR3 WOD STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WODtabata sit ups/push ups mash up AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 06.18.24
CrossFit GBAR3 WOD STRENGTHshoulder press 5 x 3 (find 3 RM)front squat 5 x 3 (find 3 RM) WODrow 250m15 shoulder press, 95/65row 250m15 push pressrow 250m15 push jerk AWOD30 Russian twists
CrossFit GBAR3 WOD 06.10.24
CrossFit GBAR3 WOD STRENGTH10 x 90 second rounds, increase load each roundsquat clean + front squat + shoulder to OH WODtabata row AWODbanded stretches
CrossFit GBAR3 WOD 05.09.24
CrossFit GBAR3 WOD WOD (see 05.11.23)3 roundsrun 400m10 front squats, 135/9512 hand stand push ups AWOD1 minute hollow rocks, rest 1 minute40 sec hollow rocks, rest 40 sec20 sec hollow rocks
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 04.18.24
CrossFit GBAR3 WOD STRENGTHfront squat 5-4-3-2-1-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …deadlift, 115/85handstand push ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 03.12.24
CrossFit GBAR3 WOD WOD3 rounds21 shoulder press/push press/push jerk, 95/6515 front squats9 hang power cleansrun 400m AWODtabata hollow rocks/superman mash up