CrossFit GBAR3 WOD 03.12.25
CrossFit GBAR3 WOD STRENGTHback squat 10 x 2 WOD10-8-6-4-2burpee box jumps, 24/20KB SDHP, 55/40slam balls, 30/20 AWOD30 Russian twists
CrossFit GBAR3 WOD 03.03.25
CrossFit GBAR3 WOD STRENGTHpower clean 10 x 1 WOD (see 03.04.24)21-15-9pull upspush upsslam balls, 30/20box jumps, 24/20 AWOD30 Russian twists
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 02.20.25
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