CrossFit GBAR3 WOD 12.08.25
CrossFit GBAR3 WOD STRENGTH10 x 90 sec rounds, increase load each roundhang power clean + power clean + push jerk WOD21-15-91-arm DB hang clean and jerk, 45/30push ups1-arm DB hang clean and jerkbutterfly sit ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 11.05.25
CrossFit GBAR3 WOD STRENGTHpush jerk 5 x 5 WOD (see 02.17.25)21-18-15-12-9-6-3SDHP, 75/55push press AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 10.14.25
CrossFit GBAR3 WOD WOD (see 10.14.24)200m DB carry, 45/3021 shoulder press, 95/6515 DB bench press, 45/309 SDHP, 95/65200m DB carry21 push press15 DB bench press9 SDHP200m DB carry21 push jerk15 DB bench press9 SDHP AWODtabata side plank
CrossFit GBAR3 WOD 09.17.25
CrossFit GBAR3 WOD STRENGTHshoulder press 5 x 1push press 5 x 1push jerk 5 x 1 WOD25 toes to bar, then5 roundssprint to grate10 jumping squatssprint to start10 KB SDHP, 55/40then, 25 toes to bar AWOD30 Russian twists
CrossFit GBAR3 WOD 09.02.25
CrossFit GBAR3 WOD STRENGTH8 x shoulder press + push press + push jerk + split jerk WOD10-1 lateral burpees1-10 deadlifts, 205/135 AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 08.20.25
CrossFit GBAR3 WOD WOD (see 01.22.25)row 500m21 shoulder press, 95/6515 deadlifts9 front squats3 lateral burpeesrow 500m21 push press15 deadlifts9 front squats3 lateral burpeesrow 500m21 push jerk15 deadlifts9 front squats3 lateral burpees AWOD30 Russian twists
CrossFit GBAR3 WOD 08.06.25
CrossFit GBAR3 WOD STRENGTHpush jerk 5 x 5 WOD: narF (see 08.09.24)9-15-21pull upsthrusters, 95/65 AWOD30 Russian twists
CrossFit GBAR3 WOD 07.25.25
CrossFit GBAR3 WOD WOD (see 07.24.24)AMRAP in 4 minutes3 rounds of DT, 95/65max cal rowrest 4 minutesAMRAP in 4 minutes2 rounds of DT, 135/95max cal rowrest 4 minutesAMRAP in 4 minutes1 round of DT, 155/105max cal row SCORE IS TOTAL CALORIES ROWED1 round of DT = 12 deadlifts + 9 hang power cleans + 6 […]
CrossFit GBAR3 WOD 07.07.25
CrossFit GBAR3 WOD STRENGTHfront squat 5 x 2push jerk 5 x 2 WOD3 roundsrow 15/12 cal10 DB devils press, 45/3010 pistols AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 06.23.25
CrossFit GBAR3 WOD STRENGTHthruster (from rack) 10 x 2 WODrow 500m21 shoulder press, 95/65row 500m21 push pressrow 500m21 push jerk AWOD20 GHD hip extensions and GHD sit ups