CrossFit GBAR3 WOD 01.17.24
CrossFit GBAR3 WOD WOD (see 01.26.23)row 1000m, rest 4 minutesrow 750m, rest 3 minutesrow 500m, rest 2 minutesrow 250m AWOD100 reps core
CrossFit GBAR3 WOD 01.04.24
CrossFit GBAR3 WOD WOD (see 01.03.23)row 1000m/800m/600m/400m/200m5 DB renegade rows10 toes to bar AFTER each row AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 12.27.23
CrossFit GBAR3 WOD CLASSES AT 7:30 and 8:30 AM, 4:30 and 5:30 PM WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 box jumps, 24/2015 KB swings, 55/4015 slam balls, 30/20 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 12.04.23
CrossFit GBAR3 WOD STRENGTH5-5-3-3-2-1-1Hang power clean WOD10-8-6-4-2Alt DB snatch, 50/35PistolsThen, row 1000m AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 11.17.23
CrossFit GBAR3 WOD WODrow 1000m100 squats50 DB bench press, 45/30row 500m50 squats25 DB bench press AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 10.27.23
CrossFit GBAR3 WOD WOD: GBAR3 CRIPPLER30 back squats,225/155 (rack)row 1000mrest 4 minutes30 clean and jerks, 135/95run Kluge Lakes Lane AWOD100 reps core
CrossFit GBAR3 WOD 09.22.23
CrossFit GBAR3 WOD WOD (see 05.12.22)row 1000m50 box jumps, 24/2050 DB bench press, 45/30row 500m25 box jumps25 DB bench press AWODmax toes to bar in 1 minute
CrossFit GBAR3 WOD 09.14.23
CrossFit GBAR3 WOD WOD3 roundsrow 1000m10 back squats, 225/15512 butterfly sit ups AWODtabata wall sit/hand stand hold mash up
CrossFit GBAR3 WOD 08.04.23
CrossFit GBAR3 WOD WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 KB swings, 55/4015 slam balls, 30/2015 KB SDHP AWODfor time,50 med ball sit ups
CrossFit GBAR3 WOD 06.20.23
CrossFit GBAR3 WOD WOD (see 06.22.22)row 1000m21 shoulder press, 95/65row 1000m21 push pressrow 1000m21 push jerk AWODtabata wall sit/push ups mash up