CrossFit GBAR3 WOD 01.09.25
CrossFit GBAR3 WOD WOD (see 01.09.24)0:00-1:00 row, meters1:00-2:00 1 thruster, 95/65 + row2:00-3:00 2 thrusters + row3:00-4:00 3 thrusters + row4:00-5:00 4 thrusters + row… continue until you can’t complete the thrusters in the minutescore is rounds completed + total meters rowed AWODtabata side plank
CrossFit GBAR3 WOD 12.10.24
CrossFit GBAR3 WOD WOD (see 12.14.23)50-40-30-20-10row, cal.AFTER each set10 slam balls, 30/2010 toes to bar AWOD30 Russian twists
CrossFit GBAR3 WOD 11.15.24
CrossFit GBAR3 WOD WOD (see 11.14.23)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 11.01.24
CrossFit GBAR3 WOD WOD: DAY OF THE DEAD21-15-9DEADlift, 225/155lateral zombie flopsskull swings, 55/40row for souls AWOD100 reps skeletal core
CrossFit GBAR3 WOD 09.25.24
CrossFit GBAR3 WOD WOD (see 09.27.23)for max metersrow 1 minuterest 30 secrow 2 minutesrest 1 minuterow 3 minutesrest 90 secondsrow 4 minutesrest 2 minutesrow 3 minutesrest 90 secondsrow 2 minutesrest 1 minuterow 1 minute AWOD100 reps core
CrossFit GBAR3 WOD 09.05.24
CrossFit GBAR3 WOD STRENGTHdeadlift 5 x 5 WOD (see 04.22.24)21-15-9SDHP, 75/55push pressrow, cal AWOD30 Russian twists
CrossFit GBAR3 WOD 08.21.24
CrossFit GBAR3 WOD WOD: TABATA THIS (see 08.22.23)tabata rowrest 1 minutetabata squatsrest 1 minutetabata pull upsrest 1 minutetabata push upsrest 1 minutetabata sit ups Tabata is 8 intervals of 20 seconds max effort, 10 seconds rest. The lowest scoring interval in each movement will be counted for a score. AWODbanded stretches (lats, hamstrings, quads …)
CrossFit GBAR3 WOD 08.06.24
CrossFit GBAR3 WOD WOD (see 08.01.23)AMRAP in 17 minutes8 toes to bar10 1-arm DB hang clean + jerk, 50/3514/12 calorie row AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 07.09.24
CrossFit GBAR3 WOD THE GYM WILL BE CLOSED TUESDAY AM CLASSES FOR STORM WATER CLEAN UP.PM CLASSES ARE ON NORMAL SCHEDULE: 4:30, 5:30 AND 6:30 PM WOD (see 07.11.23)12 minutes on the clockAMRAP in 4 minutesrow, cal.AMRAP in 4 minutessquat cleans, 135/95AMRAP in 4 minutes10 KB swings, 55/4010 sit ups AWOD60 sec hollow rocks, 60 […]
CrossFit GBAR3 WOD 05.29.24
CrossFit GBAR3 WOD WOD21-15-9row, calDB devil’s press, 45/30slam balls, 30/20toes to bar AWODtabata side plank