CrossFit GBAR3 WOD 01.31.24
CrossFit GBAR3 WOD STRENGTHpush press 5 x 5 WOD20-2 OH walking lunges, 45/252-20 sit ups AWODgroup stretch
CrossFit GBAR3 WOD 01.22.24
CrossFit GBAR3 WOD WODrow 500m21 shoulder press, 95/6515 back squats9 butterfly sit upsrow 500m21 push press15 back squats9 butterfly sit upsrow 500m21 push jerk15 back squats9 butterfly sit ups AWODtabata side plank
CrossFit GBAR3 WOD 01.03.24
CrossFit GBAR3 WOD STRENGTHsumo deadlift 5 x 5 WOD (see 01.04.23)21-18-15-12-9-6-3SDHP, 75/55push press, 75/55 AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit GBAR3 WOD 12.26.23
CrossFit GBAR3 WOD CLASSES AT 7:30 and 8:30 AM, 4:30 and 5:30 PM STRENGTH/WODEMOM for 8 minutes2 push press + 5 DB front squats, 45/30rest 4 minutesEMOM for 8 minutes2 back squats + 5 DB push press AWOD1 minute hollow rocks, rest 1 minute40 sec hollow rocks, rest 40 sec20 sec hollow rocks
CrossFit GBAR3 WOD 12.05.23
CrossFit GBAR3 WOD STRENGTH5-5-3-3-2-1-1Push press WOD21-18-15-12-9-6-3Jump squatsSprint 80m AFTER each set AWODNot for time, 15 atomic sit ups
CrossFit GBAR3 WOD 11.29.23
CrossFit GBAR3 WOD WOD (see 11.30.22)AMRAP in 18 minutes15 box jumps, 24/2012 push press, 115/759 toes to bar AWODnot for time,3 rounds10 hollow rocks20 superman’s
CrossFit GBAR3 WOD 11.14.23
CrossFit GBAR3 WOD WOD (see 11.15.22)AMRAP in 17 minutes20 wall ball shots, 20/1420 SDHP, 75/5520 box jumps, 24/2020 push press, 75/5520 cal row AWODmax med ball sit ups in 1 minute
CrossFit GBAR3 WOD 11.01.23
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1EVENpull upspush press, 115/75box jumps, 24/20ODDring dipspower cleansbox jumps AWODtabata side plank
CrossFit GBAR3 WOD 09.21.23
CrossFit GBAR3 WOD STRENGTHpush press 5 x 5 WOD: DEATH BY CLEAN AND JERK, 135/95 (see 11.09.22) AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 09.05.23
CrossFit GBAR3 WOD STRENGTHpush press 5 x 5 WOD (see 09.06.22)21-15-9SDHP, 75/55push pressrow, cal AWODnot for time, 10 atomic sit ups