CrossFit GBAR3 WOD 07.10.26
CrossFit GBAR3 WOD WOD (See 05.19.25)40 walking lunges4 rounds10 alt DB snatch, 50/355 ring dips30 walking lunges3 rounds10 alt DB snatch5 ring dips20 walking lunges2 rounds10 alt DB snatch5 ring dips10 walking lunges AWOD60 seconds Hollow Rocks; 60 seconds rest40 seconds Hollow Rocks; 40 seconds rest20 seconds Hollow Rocks
CrossFit GBAR3 WOD 03.09.26
CrossFit GBAR3 WOD STRENGTHSumo Deadlift 3-3-3-2-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20shoulder press, 95/65 (rack) AWODMax MB Sit Ups in 60 Seconds
CrossFit GBAR3 WOD 11.12.25
CrossFit GBAR3 WOD STRENGTH3 position power snatch (high hang, low hang, ground) WOD21-15-9OH squats, 95/65pull ups AWOD30 Russian twists
CrossFit GBAR3 WOD 11.03.25
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 5 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …alt DB snatch, 50/35ring push ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 10.29.25
CrossFit GBAR3 WOD WOD: FRIGHT GONE BAD3 rounds, 1 minute rest between roundsAMRAP in 1 minute at 5 stationspower snatch, 95/65OH squatslateral burpeestoes to barrow, cal AWODmax atomic sit ups in 1 minute
CrossFit GBAR3 WOD 09.15.25
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 1front squat 5 x 1back squat 5 x 1 WODAMRAP in 10 minutes5 pull ups10 push ups15 DB push press, 45/30 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 09.08.25
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 3 WODAMRAP in 7 minutes3-6-9 …pull upOH squat, 95/65 AWOD60 sec hollow rocks, rest 60 sec40 sec hollow rocks, rest 40 sec20 sec hollow rocks
CrossFit GBAR3 WOD 08.04.25
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 5 WOD7 rounds7 hang power snatch, 75/557 OH squats7 lateral burpees AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit GBAR3 WOD 07.23.25
CrossFit GBAR3 WOD WODAMRAP in 18 minutes1-1-1-1, 2-2-2-2, 3-3-3-3 …box jump, 24/20power snatch, 95/65OH squattoes to bar AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 07.14.25
CrossFit GBAR3 WOD STRENGTH10 x 90 sec rounds, increase load each roundsquat snatch + OH squat AWODtabata push ups/sit ups mash up