CrossFit GBAR3 WOD 05.05.25
CrossFit GBAR3 WOD STRENGTHshoulder press 5 x 3front squat 5 x 3 WODAMRAP in 10 minutes2 – 4 – 6 …burpeessquat cleans, 135/95 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 04.28.25
CrossFit GBAR3 WOD STRENGTH: CROSSFIT TOTAL (see 04.29.24)back squat 1-1-1shoulder press 1-1-1deadlift 1-1-1 WODmax calorie bike in 2 minutes AWOD100 reps core
CrossFit GBAR3 WOD 04.18.25
CrossFit GBAR3 WOD WOD3 rounds50 walking lunges21 shoulder press/push press/push jerk, 95/6515 toes to bar9 SDHP AWODgroup stretch
CrossFit GBAR3 WOD 04.01.25
CrossFit GBAR3 WOD STRENGTHshoulder press 5-4-3-2-1-1deadlift 5-4-3-2-1-1 WOD (see 04.02.24)21-15-9KB swings, 55/40goblet squats AWOD30 Russian twists
CrossFit GBAR3 WOD 03.11.25
CrossFit GBAR3 WOD WOD (see 03.12.24)3 rounds21 shoulder press/push press/push jerk, 95/6515 front squat9 hang power cleansrun 400m AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 02.26.25
CrossFit GBAR3 WOD STRENGTHOH squat 2-2-2front squat 2-2-2back squat 2-2-2 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20shoulder press, 95/65 (rack) AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 02.25.25
CrossFit GBAR3 WOD STRENGTHshoulder press 2-2-2push press 2-2-2push jerk 2-2-2 WOD4 roundsrow 250m10 DB power cleans, 45/3010 DB front squats AWODnot for time3 rounds10 hollow rocks20 Superman’s
CrossFit GBAR3 WOD 01.22.25
CrossFit GBAR3 WOD WOD (see 08.19.24)row 500m21 shoulder press, 95/6515 deadlifts9 front squats3 lateral burpeesrow 500m21 push press15 deadlifts9 front squats3 lateral burpeesrow 500m21 push jerk15 deadlifts9 front squats3 lateral burpees AWODnot for time30 GHD sit ups
CrossFit GBAR3 WOD 12.27.24
CrossFit GBAR3 WOD CLASSES TODAY AT 8 AM AND 5:30 PM STRENGTHdeadlift 5 x 3 WOD (see 12.28.23)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squat AWOD30 Russian twists
CrossFit GBAR3 WOD 12.09.24
CrossFit GBAR3 WOD STRENGTHback squat 5 x 3 WOD21-15-9shoulder press, 95/65push upsbox jumps, 24/20 AWOD20 GHD hip extensions and GHD sit ups