CrossFit GBAR3 WOD 08.02.24
CrossFit GBAR3 WOD WODrun 200m15 power cleans, 95/6515 front squat15 push upsrun 200m15 squat cleans15 push press15 push upsrun 200m15 hang power cleans15 thrusters15 push ups AWODtabata side plank
CrossFit GBAR3 WOD 07.31.24
CrossFit GBAR3 WOD STRENGTHpush press 5-4-3-2-1-1 WODrow 250m15 slam balls, 30/20row 250m15 goblet squatsrow 250m15 slam ballsrow 250m15 goblet squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 06.25.24
CrossFit GBAR3 WOD WOD30 deadlifts, 225/155row 1000m30 power cleans, 135/95row 750m30 push press, 95/65row 500m AWODtabata weighted plank hold
CrossFit GBAR3 WOD 06.24.24
CrossFit GBAR3 WOD STRENGTHpush press 5 x 3 (find 3 rep max)back squat 5 x 3 (find 3 rep max) WOD (see 06.26.23)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 06.18.24
CrossFit GBAR3 WOD STRENGTHshoulder press 5 x 3 (find 3 RM)front squat 5 x 3 (find 3 RM) WODrow 250m15 shoulder press, 95/65row 250m15 push pressrow 250m15 push jerk AWOD30 Russian twists
CrossFit GBAR3 WOD 05.28.24
CrossFit GBAR3 WOD STRENGTHdeadlift 5 x 5 WOD (see 05.30.23)7 rounds7 SDHP, 75/557 push press AWODnot for time,3 rounds10 hollow rocks20 Superman’s
CrossFit GBAR3 WOD 05.20.24
CrossFit GBAR3 WOD STRENGTHpush press 5 x 5 WOD: JACKIE (see 05.16.22)row 1000m50 thrusters, 45/3530 pull ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 04.22.24
CrossFit GBAR3 WOD STRENGTHdeadlift 5-4-3-2-1-1 WOD21-15-9SDHP, 75/55push pressrow, cal. AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 04.01.24
CrossFit GBAR3 WOD WOD: FIGHT GONE BAD (see 04.03.23)3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationswall ball shots, 20/14SDHP, 75/55box jumps, 20push press, 75/55row, cal. AWODMax butterfly sit ups in 1 minute
CrossFit GBAR3 WOD 03.12.24
CrossFit GBAR3 WOD WOD3 rounds21 shoulder press/push press/push jerk, 95/6515 front squats9 hang power cleansrun 400m AWODtabata hollow rocks/superman mash up