CrossFit GBAR3 WOD 02.20.25
CrossFit GBAR3 WOD WODAMRAP in 20 minutes5 ring dips10 DB devil’s press, 45/3015 slam balls, 30/20200m DB waiter’s carry AWODnot for time,20 atomic sit ups
CrossFit GBAR3 WOD 02.04.25
CrossFit GBAR3 WOD WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 box jumps, 24/2015 slam balls, 30/2015 DB push press AWOD50 med ball sit ups for time
CrossFit GBAR3 WOD 01.29.25
CrossFit GBAR3 WOD STRENGTHfront squat 5-5-3-3-2-1-1 WOD4 roundsrow 250m10 slam balls, 30/20 AWOD30 Russian twists
CrossFit GBAR3 WOD 01.08.25
CrossFit GBAR3 WOD WOD (see 01.10.24)AMRAP in 20 minutes10 pull ups15 slam balls, 30/2020 squats200m med ball carry, 20/1410 toes to bar15 KB swings, 55/4020 walking lunges200m med ball carry, 20/14 AWOD50 med ball sit ups for time
CrossFit GBAR3 WOD 12.26.24
CrossFit GBAR3 WOD CLASSES TODAY AT 8 AM 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 12.18.24
CrossFit GBAR3 WOD STRENGTHpush press 5 x 3 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/201-arm DB hang clean and jerk, 50/35 AWOD30 Russian twists
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 11.18.24
CrossFit GBAR3 WOD STRENGTHdeadlift 5 x 5 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/20push ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 10.25.24
CrossFit GBAR3 WOD WOD7 rounds7 wall ball shots, 20/147 KB SDHP, 55/407 slam balls, 30/207 DB push press, 45/307 toes to bar AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 10.16.24
Embrace the Challenge Great things never come from comfort zones. Today’s challenge is an opportunity to become more resilient—embrace the discomfort and grow stronger! CrossFit GBAR3 WOD STRENGTHsnatch balance 5-4-3-2-1-1 WOD (see 10.18.23)AMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20hang squat snatch, 75/55 AWOD30 Russian twists