CrossFit GBAR3 WOD 09.17.24
CrossFit GBAR3 WOD WODAMRAP in 20 minutes5 dead lifts, 225/15510 KB swings, 55/4015 wall ball shots, 20/14200m med ball carry AWOD50 med ball sit ups for time
CrossFit GBAR3 WOD 09.06.24
CrossFit GBAR3 WOD WOD: B-1 AUSTRALIAN HERO WOD (see 09.08.23)3 roundsrun 400m21 KB swings, 55/4015 knees to elbows9 ring dips AWODtabata side plank
CrossFit GBAR3 WOD 08.14.24
CrossFit GBAR3 WOD STRENGTHbench press 5 x 5 WOD (see 08.15.23)9 minutes on the clock5 roundssprint to grate10 jumping squatssprint to start10 KB SDHP, 55/40then, max reps KB swings
CrossFit GBAR3 WOD 07.30.24
CrossFit GBAR3 WOD WOD: neleH (see 07.25.23)3 rounds12 pull ups21 KB swings, 55/40run 400m AWODtabata handstand hold/wall sit mash up
CrossFit GBAR3 WOD 07.25.24
CrossFit GBAR3 WOD STRENGTHdeadlift 5-4-3-2-1-1 WOD21-15-9KB swings, 55/40slam balls, 30/20ring push ups AWOD30 Russian twists
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