CrossFit GBAR3 WOD 06.28.24
CrossFit GBAR3 WOD WOD5 x 4 minute rounds, clock does not stop200m run3 wall walks6 KB swings, 55/409 box jumps, 24/20 AWODtabata L-sit/plank hold mash up
CrossFit GBAR3 WOD 06.20.24
CrossFit GBAR3 WOD WOD: HELEN (see 11.15.23)3 roundsrun 400m21 KB swings, 55/4012 pull ups AWOD2 rounds for max sit ups30 sec hollow rocks30 sec plank30 sec sit ups30 sec rest
CrossFit GBAR3 WOD 06.14.24
CrossFit GBAR3 WOD WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 KB swings, 55/4015 burpees15 KB SDHP AWODfor time, 50 med ball sit ups
CrossFit GBAR3 WOD 06.04.24
CrossFit GBAR3 WOD WOD (see 06.05.23)3 x 5 minute rounds, 1 minute rest between roundsAMRAP in 5 minutes3 chest to bar pull ups6 KB swings, 55/409 goblet squats AWODtabata plank hold/butterfly sit ups mash up
CrossFit GBAR3 WOD 05.15.24
CrossFit GBAR3 WOD WOD200m DB carry, 45/30200m backpedal5 DB renegade rows, 45/3010 KB swings, 55/4015 wall ball shots, 20/14200m KB carry200m backpedal5 DB renegade rows10 KB swings15 wall ball shots200m med ball carry200m backpedal5 DB renegade rows10 KB swings15 wall ball shots AWODmax med ball sit ups in 1 minute
CrossFit GBAR3 WOD 05.01.24
CrossFit GBAR3 WOD WOD (see 05.03.23)4 rounds for time,5 power cleans, 135/9525 wall ball shots, 20/145 power cleans25 KB swings, 55/40 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 04.11.24
CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest betweenwall ball shots, 20/14KB swings, 55/40slam balls, 30/20DB push press, 45/30KB SDHPmed ball sit ups AWOD30 Russian twists
CrossFit GBAR3 WOD 03.26.24
CrossFit GBAR3 WOD WOD: FREAK (see 03.20.23)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 AWODnot for time, 50 med ball sit ups
CrossFit GBAR3 WOD 03.11.24
CrossFit GBAR3 WOD STRENGTHdeadlift 10 x 2 WOD (see 10.16.23)10 rounds10 KB swings, 55/4010 sit ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 03.06.24
CrossFit GBAR3 WOD WOD200m run200m med ball carry, 20/1420 wall ball shots, 20/1420 KB swings, 55/4020 DB bench press 45/30200m run200m KB carry20 wall ball shots20 KB swings20 DB bench press200m run200m DB farmer’s carry20 wall ball shots20 KB swings20 DB bench press AWOD50 med ball sit ups for time