CrossFit GBAR3 WOD 07.31.24
CrossFit GBAR3 WOD STRENGTHpush press 5-4-3-2-1-1 WODrow 250m15 slam balls, 30/20row 250m15 goblet squatsrow 250m15 slam ballsrow 250m15 goblet squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 07.25.24
CrossFit GBAR3 WOD STRENGTHdeadlift 5-4-3-2-1-1 WOD21-15-9KB swings, 55/40slam balls, 30/20ring push ups AWOD30 Russian twists
CrossFit GBAR3 WOD 07.11.24
CrossFit GBAR3 WOD WOD (see 07.13.23)3 rounds50 walking lunges21 deadlifts, 185/13515 slam balls, 30/209 DB renegade rows, 45/30 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 06.21.24
CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest between stationswall ball shots, 20/14box jumps, 24/201-arm alt DB snatch, 45/30slam balls, 30/20DB bench press, 45/30assault bike, cal AWODtabata wall sit/handstand hold mash up
CrossFit GBAR3 WOD 06.03.24
CrossFit GBAR3 WOD STRENGTH1-1-1 high hang power snatch + OH squat2-2-2 low hang power snatch + OH squat3-3-3 power snatch + OH squat WOD (see 10.18.23)AMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/20hang squat snatch, 75/55 AWOD30 Russian twists
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
CrossFit GBAR3 WOD 05.23.24
CrossFit GBAR3 WOD WODAMRAP in 4 minutes: row, cal.AMRAP in 4 minutes: squat snatch, 115/75AMRAP in 4 minutes: 10 slam balls, 30/20 + 10 butterfly sit ups AWOD30 Russian twists
CrossFit GBAR3 WOD 05.13.24
CrossFit GBAR3 WOD STRENGTHsplit jerk 8 x 2 WOD (see 05.17.23)AMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/20hang power cleans, 135/95 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 05.07.24
CrossFit GBAR3 WOD WOD (see 05.12.23)25 slam balls, 30/2025 ring rows1 lap OH plate carry, 45/2550 DB bench press, 45/3050 KB SDHP, 55/401 lap OH plate carry25 slam balls25 ring rows AWODtabata ring dips/butterfly sit ups mash up
CrossFit GBAR3 WOD 04.25.24
CrossFit GBAR3 WOD WODrun 800m, then3 rounds15 DB push press, 45/3015 slam balls, 30/2015 box jumps, 24/2015 wall ball shots AWODmax partner med ball sit ups in 90 seconds