CrossFit GBAR3 WOD 05.20.25
CrossFit GBAR3 WOD WODAMRAP in 4 minutesrow, calAMRAP in 4 minutesclean and jerk, 135/95AMRAP in 4 minutes10 slam balls, 30/2010 sit ups AWODtabata L-sit/plank hold mash up
CrossFit GBAR3 WOD 04.29.25
CrossFit GBAR3 WOD WOD3 rounds, rest exactly 3 minutes between roundsrun 400m20 pull ups30 sit ups40 squatsrun 400m AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 03.25.25
CrossFit GBAR3 WOD WOD: FREAK (see 03.26.24)first rounds of Fran, Eva, Annie and Kelly21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50 sit upsrun 400m30 box jumps, 24/2030 wall ball shots, 20/14 AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 03.10.25
CrossFit GBAR3 WOD STRENGTHdeadlift 10 x 2 WOD (see 03.11.24)10 rounds10 KB swings, 55/4010 sit ups AWODgroup stretch
CrossFit GBAR3 WOD 02.10.25
CrossFit GBAR3 WOD STRENGTHback squat 5-5-3-3-2-1-1 WOD: ANNIE (see 02.12.24)50-40-30-20-10DU’ssit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 12.31.24
CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AM WODAMRAP 2420 DU’s25 pull ups20 DU’s25 thrusters, 95/6520 DU’s25 sit ups20 DU’s25 power snatch, 95/65
CrossFit GBAR3 WOD 12.16.24
CrossFit GBAR3 WOD STRENGTH8 x 3 position power snatch (high hang, low hang, ground) WOD (12.18.23)21-15-91-arm DB snatch, 45/30toes to bar1-arm DB snatchsit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 11.12.24
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 5 WODAMRAP in 10 minutes10 KB swings, 55/4010 sit ups10 DU’s AWOD30 Russian twists
CrossFit GBAR3 WOD 10.15.24
Strength in Mind and Body Strength comes not only from lifting weights but from lifting your spirit. Embrace today’s challenges and know you’re getting stronger, inside and out! CrossFit GBAR3 WOD STRENGTHfront squat 5-5-3-3-2-1-1 WOD (see 10.16.23)10 rounds10 KB swings, 55/4010 sit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 10.03.24
CrossFit GBAR3 WOD WOD (see 10.03.23)10 handstand push ups20 pull ups30 squats40 sit ups50 deadlifts, 225/15540 sit ups30 squats20 pull ups10 handstand push ups AWODtabata wall sit/plank hold mash up