CrossFit GBAR3 WOD 01.21.25
CrossFit GBAR3 WOD WOD: SNATCH CHIEF (see 01.24.24)5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power snatch, 115/756 push ups9 squats AWODtabata hollow rocks/superman mash up
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 11.27.24
CrossFit GBAR3 WOD NO AFTERNOON CLASSES TODAY WOD (see 11.22.23)AMRAP in 20 minutes1 round of Cindyrun 200m2 rounds of Cindyrun 200m3 rounds …Cindy is 5 pull ups + 10 push ups + 15 squats AWOD30 Russian twists
CrossFit GBAR3 WOD 11.14.24
CrossFit GBAR3 WOD WOD (see 11.17.23)row 1000m100 squats50 DB bench press, 45/30row 500m50 squats25 DB bench press AWODtabata hollow rocks/superman mash up
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
CrossFit GBAR3 WOD 09.16.24
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 1front squat 5 x 1back squat 5 x 1 WOD5 rounds of Cindy for time5 pull ups10 push ups15 squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 09.04.24
CrossFit GBAR3 WOD WOD: THE CHIEF (see 09.06.23)5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power cleans, 135/956 push ups9 air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 08.21.24
CrossFit GBAR3 WOD WOD: TABATA THIS (see 08.22.23)tabata rowrest 1 minutetabata squatsrest 1 minutetabata pull upsrest 1 minutetabata push upsrest 1 minutetabata sit ups Tabata is 8 intervals of 20 seconds max effort, 10 seconds rest. The lowest scoring interval in each movement will be counted for a score. AWODbanded stretches (lats, hamstrings, quads …)
CrossFit GBAR3 WOD 05.27.24
CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AM!WOD: MEMORIAL DAY MURPHrun 1 mile100 pull ups200 push ups300 squatsrun 1 mileYou may break up the pull up, push up and squat reps however you like. This WOD can be done with some partners! AWODBreakfast tacos!
CrossFit GBAR3 WOD 04.15.24
CrossFit GBAR3 WOD WOD20 minutes on the clockGRACE30 clean and jerks, 135/95 for timethen, AMRAProunds of CINDY5 pull ups10 push ups15 squats AWODtabata side plank