CrossFit GBAR3 WOD 04.07.26
CrossFit GBAR3 WOD SKILLRope Climbs WODAMRAP in 10 Minutes8 Ring Dips8 Alternating Pistol Squats10 MB Sit Ups, 20/1410 Wall Ball Shots AWOD30 GHD Hip Extensions
CrossFit GBAR3 WOD 02.03.26
CrossFit GBAR3 WOD STRENGTHDeadlift 8 x 3 WOD 3 roundsRow 250/200m14 DB Hang Power Cleans, 45/30Row 250/200m7 Ring Dips AWOD3 x 10 Side Plank Reach Throughs
CrossFit GBAR3 WOD 01.26.26
CrossFit GBAR3 WOD WOD (See 01.16.24)10-9-8-7-6-5-4-3-2-1power clean, 135/95EVEN ROUNDS5 pull ups10 push ups15 squatsODD ROUNDS5 ring dips10 box jumps, 24/2015 wall ball shots MOBILITYAnkle & Hamstring
CrossFit GBAR3 WOD 11.20.25
CrossFit GBAR3 WOD STRENGTHEMOM for 14 MinutesODD Minutes5 Shoulder Press (60% 1rm)EVEN Minutes6 Front Rack Reverse Lunges WOD10 Rounds3 Muscle Ups OR 3 Ring Dips & 3 Ring Rows4 Russian KB Swings (55/40)5 Russian Twist (per side):30 sec rest AWODGroup Stretch
CrossFit GBAR3 WOD 09.09.25
CrossFit GBAR3 WOD WOD: B1 Australian Hero WOD (see 09.06.24)3 roundsrun 400m21 KB swings, 55/4015 knees to elbows9 ring dips AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 06.26.25
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1deadlift, 205/135ODD: lateral burpees + 100m DB farmer’s carryEVEN: ring dips + 100m DB waiter’s carry AWODtabata side plank
CrossFit GBAR3 WOD 06.10.25
CrossFit GBAR3 WOD WOD (see 06.11.24)10-9-8-7-6-5-4-3-2-1EVENOH squats, 95/65pull upspush upsbox jumps, 24/20ODDpower snatchtoes to barring dipsbox jumps AWODmax atomic sit ups in 1 minute
CrossFit GBAR3 WOD 05.19.25
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 3 WOD40 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 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 03.21.25
CrossFit GBAR3 WOD WOD (see 03.22.24)DB DIANE21-15-9DB deadlifts, 45/30handstand push ups rest 2 minutes DB ELIZABETH21-15-9DB squat cleans, 45/30ring dips AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 03.13.25
CrossFit GBAR3 WOD WOD (see 03.14.24)5 rounds, 1 minute rest between roundsAMRAP in 2 minutes20 wall ball shots, 20/14 + max reps ring rows20 wall ball shots + max reps plate push ups, 45/2520 wall ball shots + max reps ring dips20 wall ball shots + max reps OH walking lunges20 wall ball shots + […]