CrossFit GBAR3 WOD 03.04.24
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 3 WOD21-15-9pull upspush upsslam balls, 30/20box jumps, 24/20 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 02.29.24
CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest between stationsKB swings, 55/40DB push press, 45/30KB SDHP, 55/40slam balls, 30/20DB bench press, 45/30bike, cal AWOD100 reps core
CrossFit GBAR3 WOD 02.20.24
CrossFit GBAR3 WOD STRENGTHbench press 5 x 3 WOD3 roundsrow 250m10 slam balls, 30/20 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 02.07.24
CrossFit GBAR3 WOD WODrow 1000m, then3 rounds20 wall ball shots, 20/1420 box jumps, 24/2020 KB swings, 55/4020 slam balls, 30/20 AWOD50 med ball sit ups for time
CrossFit GBAR3 WOD 01.25.24
CrossFit GBAR3 WOD STRENGTHpower clean 10 x 1 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/201-arm DB hang clean and jerk, 50/35 AWODnot for time,20 glute bridges and 20 cat cows
CrossFit GBAR3 WOD 01.10.24
CrossFit GBAR3 WOD WOD (see 01.10.23)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 AWODtabata med ball sit ups
CrossFit GBAR3 WOD 12.27.23
CrossFit GBAR3 WOD CLASSES AT 7:30 and 8:30 AM, 4:30 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 12.20.23
CrossFit GBAR3 WOD STRENGTHthruster 10 x 2 from rack WOD (see 12.20.22)AMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/201-arm DB thruster, 50/35 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 12.14.23
CrossFit GBAR3 WOD WOD50-40-30-20-10row, cal.AFTER each set10 slam balls, 30/2010 toes to bar AWOD30 Russian twists
CrossFit GBAR3 WOD 12.07.23
CrossFit GBAR3 WOD WODAMRAP in 15 minutes5 hang power snatch, 95/6510 OH squats, 95/6515 slam balls, 30/2020 DU’s AWOD30 Russian twists