CrossFit GBAR3 WOD 02.25.26
CrossFit GBAR3 WOD STRENGTH/WOD4 Rounds for Time10 Med Ball Cleans, 20/1415 DB Push Press, 45/3020 KB Swings, 55/40200m Med ball Carry AWOD30 GHD Hip Extensions
CrossFit GBAR3 WOD 02.04.26
CrossFit GBAR3 WOD WOD 600m RunThen 6 Rounds of:12 Sit-Ups9 KB Swings, 55/406 Push-ups 600m RunThen 4 Rounds of:15 Sit-Ups12 KB SDHP9 Push-ups 600m RunThen 2 Rounds of:18 Sit-Ups15 Ring Rows12 Push-ups30min Time Cap AWODGroup Stretch
CrossFit GBAR3 WOD 01.27.26
CrossFit GBAR3 WOD STRENGTHEMOM for 10mPush Jerk x 5 WOD 18-15-12-9-6-3KB Swings (55/40)Ring Rows+ 3 Wall Walks After Ea. RdTime Cap: 20m AWOD20 GHD Sit Ups/Hip Extensions
CrossFit GBAR3 WOD 01.16.26
CrossFit GBAR3 WOD WOD3 x 6-minute RoundsRest 1m between roundsAMRAP per Round 5 Snatch (R1 Squat, R2 Power, R3 Hang)5 Pull Ups5 SDHP5 Push Ups(95/65) AWOD3 x 10 RDLs
CrossFit GBAR3 WOD 01.07.26
CrossFit GBAR3 WOD WOD (see 01.08.25)AMRAP in 20 minutes10 pull ups15 slam balls, 30/2020 squats200m med ball carry, 20/1410 toes to bar15 KB swings, 55/4020 walking lunges200m med ball carry, 20/14 AWODTabata Superman Hold / Hollow Rock
CrossFit GBAR3 WOD 01.06.26
CrossFit GBAR3 WOD WODEMOM for 30 minutes1. Max Cal Bike2. 15 DB Bench Press, 45/303. 15 Bench Tricep Dips4. Max Cal Row5. 10 KB Swings, 55/406. 10 DB Hang Clean AWODMobility (30s holds)Prayer StretchScorpion Stretch“Thread the Needle” Stretch
CrossFit GBAR3 WOD 12.31.25
CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AM WODAMRAP in 26 minutes20 DU’s26 KB Swings, 55/4020 DU’s26 Ring Rows20 DU’s26 KB SDHP20 DU’s26 alt single leg v-ups20 DU’s26 goblet squats20 DU’s26 single KB front rack walking lunges
CrossFit GBAR3 WOD 12.09.25
CrossFit GBAR3 WOD WOD5 rounds, 1 minute rest between roundsAMRAP in 2 minutes20 KB swings, 55/40 + max reps wall ball shots, 20/1420 KB swings + max reps SDHP, 75/5520 KB swings + max reps box jumps, 24/2020 KB swings + max reps push press20 KB swings + max reps goblet squats AWODtabata hanging knee […]
CrossFit GBAR3 WOD 12.01.25
CrossFit GBAR3 WOD STRENGTHE2MOM for 16 minutes3 bench press4 KB swings, 55/405 box jumps, 30/24 WOD30-20-10 deficit reverse lunges, 45/25 plate15-10-5 plate burpees AWOD30 Russian twists
CrossFit GBAR3 WOD 11.13.25
CrossFit GBAR3 WOD WOD (see 11.28.23)run 800m21 wall ball shots, 20/1415 KB swings, 55/409 DB deadlifts, 45/30run 400m + 200m DB carry21 wall ball shots15 KB swings9 DB deadliftsrun 200m + 200m DB carry21 KB swings15 KB swings9 DB deadlifts200m DB carry AWODnot for time,50 med ball sit ups