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CrossFit GBAR3
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FREE CROSSFIT WORKOUT 07.27.19
FREE NUTRITION SEMINAR TODAY 10 am-12 pm friends/family are welcome, bring a sample of your favorite snack/dish to share RUNING CLINIC TODAY w/Elizabeth 6:30-9:30 am,
CrossFit WOD 07.26.19
WOD 3 rounds row 500m 10 power cleans, 135/95 12 ring rows AWOD 100 reps core
CrossFit WOD 07.25.19
WOD max reps in 2 minutes @ 6 stations, 1 min rest between stations wall ball shots, 20/14 box jumps, 24/20 DB hang squat cleans,
CrossFit WOD 07.24.19
STRENGTH dead lift 5 x 2 WOD (see 07.17.18) 7 rounds 7 SDHP, 75/55 7 push press AWOD 20 GHD hip extensions and sit ups
CrossFit WOD 07.23.19
WOD 3 rounds, 1 minute rest between rounds AMRAP in 5 minutes 3 pull ups 6 KB swings, 55/40 9 goblet squats AWOD tabata side
CrossFit WOD 07.22.19
STRENGTH/WOD EMOM for 16 minutes ODD: 3 power snatch EVEN: 5 hand stand push ups AWOD tabata hollow rocks/sit ups mash up
CrossFit WODs July 22-26
This week only: NO CLASSES Monday-Thursday at 8 am, 9 am and 4 pm. No open gym hours on Sunday, Monday and Wednesday. Monday, July
FREE CROSSFIT WORKOUT 07.20.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am Open gym 9:30-11:00 am
CrossFit WOD 07.19.19
STRENGTH split jerk 5 x 2 WOD (see 07.18.18) AMRAP in 10 20/5, 20/10, 20/15, 20/20 … DU’s wall ball shots, 20/14 AWOD not for
CrossFit WOD 07.18.19
STRENGTH squat snatch 10 x 1 WOD AMRAP in 3 minutes 2-4-6-8 … alt 1-arm DB snatch, 45/30 slam balls, 30/20 AWOD 30 Russian twists
CrossFit WOD 07.17.19
WOD 10-9-8-7-6-5-4-3-2-1 pull ups dead lifts, 225/155 push ups box jumps, 24/20 AWOD tabata hollow rocks/superman mash up
CrossFit WOD 07.16.19
WOD (see 07.20.18) 6 rounds for max reps 1 min row, cal. 1 min thrusters, 95/65 1 min lateral burpees 1 min rest AWOD 20
CrossFit WOD 07.15.19
WOD 21-15-9 run 200m BEFORE EACH SET 1-arm DB split jerk (left), 45/30 knees to elbows 1-arm DB split jerk (right) sit ups AWOD tabata
CrossFit WODs July 15-19
Monday, July 15 WOD 21-15-9 run 200m BEFORE each round 1-arm DB split jerk (45/30) knees to elbows 1-arm DB split jerk sit ups Tuesday,
FREE CROSSFIT WOD 07.13.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am FREE Mobility Seminar 10:00-11:00 am w/ Dr. Jared Sporrer focusing on shoulders and hips Open gym 9:30-11:00
CrossFit WOD 07.12.19
WOD (see 07.12.18) DEATH BY BACK SQUAT, 225/155 then, run Kluge Lakes Lane for time AWOD 100 reps core
CrossFit WOD 07.11.19
WOD row 250m 21 shoulder press, 95/65 15 dead lifts 9 box jumps, 24/20 row 250m 21 push press 15 dead lifts 9 box jumps
CrossFit WOD 07.10.19
STRENGTH OH squats 5 x 2 WOD (see 07.09.18) AMRAP in 8 minutes 1-1-1, 2-2-2, 3-3-3 … hang power snatch, 95/65 OH squat toes to
CrossFit WOD 07.09.19
WOD 25 KB swings, 55/40 25 DU’s 200m DB carry, 45/30 50 wall ball shots, 20/14 50 OH walking lunges, 45/25 200m DB carry 25
CrossFit WOD 07.08.19
FREE MOBILITY SEMINAR THIS SATURDAY, JULY 13 Dr. Jared Sporrer will be at GBAR3 this Saturday from 10:00-11:00 am to demonstrate new mobilization techniques for
CrossFit WODs July 8-12
FREE MOBILITY SEMINAR THIS SATURDAY, JULY 13 Dr. Jared Sporrer will be at GBAR3 this Saturday from 10:00-11:00 am to demonstrate new mobilization techniques for
FREE CROSSFIT WORKOUT 07.06.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am Open gym 9:30-11:00 am
CrossFit WOD 07.05.19
WOD AMRAP in 10 minutes 7 hang power cleans, 135/95 7 med ball sit ups, 20/14 AWOD tabata push ups/calf raises (25 plate) mash up
CrossFit WOD 07.04.19
Happy Independence Day! We will have one class today at 8:30 am. Full class schedule on Friday! HERO WOD: LUMBERJACK 20 (see 07.04.18) This WOD
CrossFit WOD 07.03.19
WOD (see 07.06.18) 4 rounds for individual times, rest exactly 3 minutes between rounds row 500m 15 wall ball shots, 20/14 AWOD 20 GHD hip
CrossFit WOD 07.02.19
STRENGTH/WOD E2MOM for 16 minutes 3 bench press 4 KB SDHP, 55/40 5 goblet squats, 55/40 AWOD 60 sec bicycles, rest 60 sec 40 sec
CrossFit WOD 07.01.19
Monday, July 1 STRENGTH/WOD (see 07.02.18) EMOM for 20 minutes ODD: 1 clean & jerk EVEN: 3 muscle ups (scale 3 chest to bar pull
CrossFit WODs July 1-5
Monday, July 1 STRENGTH/WOD (see 07.02.18) EMOM for 20 minutes ODD: 1 clean & jerk EVEN: 3 muscle ups (scale 3 chest to bar pull
FREE CROSSFIT WORKOUT 06.29.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am Open gym 9:30-11:00 am
CrossFit WOD 06.28.19
FUN FRIDAY PARTNER WOD AMRAP in 15 minutes BUY IN: 50 partner med ball chest passes partner A 200m med ball carry partner B 1-1,
CrossFit WOD 06.27.19
WOD 21-18-15-12-9-6 KB swings, 55/40 + 20 DU’s 1-2-3-4-5-6 DB renegade rows, 4530 AWOD tabata hollow rocks/super man mash up
CrossFit WOD 06.26.19
STRENGTH (see 06.25.18) front squat 5 x 3 back squat 5 x 3 WOD 21-15-9 wall ball shots, 20/14 row, cal. AWOD not for time,
CrossFit WOD 06.25.19
WOD (see 06.26.18) AMRAP in 15 minutes 5 dead lifts, 225/155 10 box jumps, 24/20 15 toes to bar AWOD 5 minutes of banded shoulder
CrossFit WOD 06.24.19
STRENGTH snatch grip push jerk 5 x 1 snatch balance 5 x 1 WOD 21-15-9 DB snatch (right), 45/30 slam ball, 30/20 DB snatch (left)
CrossFit WODs June 24-28
Monday, June 24 STRENGTH snatch grip push jerk 5 x 1 snatch balance 5 x 1 WOD 21-15-9 DB snatch (right), 45/30 slam ball, 30/20
FREE CROSSFIT WORKOUT 06.22.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am Open gym 9:30-11:00 am
CrossFit WOD 06.21.19
WOD 7 rounds 7 power snatch, 95/65 7 OH squats 7 bar facing burpees AWOD max sit ups in 1 minute
CrossFit WOD 06.20.19
STRENGTH (see 06.20.18) shoulder press 5 x 1 push press 5 x 1 push jerk 5 x 1 WOD 4 x row 250m, rest exactly
CrossFit WOD 06.19.19
WOD 3 rounds row 500m 10 front squats, 135/95 12 ring dips AWOD tabata L-sit/plank hold mash up
CrossFit WOD 06.18.19
BENCHMARK WOD: FRAN (see 06.19.18) 21-15-9 thrusters, 95/65 pull ups AWOD 30 sec hollow rocks 30 sec plank hold, then 21-15-9 sit ups push ups
CrossFit WOD 06.17.19
STRENGTH/WOD EMOM for 16 minutes EVEN: 3 dead lifts ODD: 20 DU’s AWOD tabata weighted plank hold
CrossFit WODs June 17-21
Monday, June 17 STRENGTH/WOD EMOM for 16 minutes EVEN: 3 dead lifts ODD: 20 DU’s Tuesday, June 18 BENCHMARK WOD: FRAN (see 06.19.18) 21-15-9 thrusters,
FREE CROSSFIT WORKOUT 06.15.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am Open gym 9:30-11:00 am
CrossFit WOD 06.14.19
STRENGTH 8 x squat snatch + OH squat WOD (see 06.13.18) AMRAP in 8 minutes 8 slam balls, 30/20 2 hang squat snatch, 75/55 8/4,
CrossFit WOD 06.13.19
WOD 4 x 5 minute rounds, clock does not stop between rounds run 600m, max reps box jumps, 24/20 run 600m, max reps toes to
CrossFit WOD 06.12.19
WOD row 750m 21 DB dead lift, 45/30 21 DB hang squat cleans 21 med ball sit ups, 20/14 row 500m 15 DB dead lift
CrossFit WOD 06.11.19
STRENGTH split jerk 5-5-3-3-2-1-1 WOD AMRAP in 7 minutes 2-4-6-8 … power clean, 155/105 hand stand push up AWOD 20 GHD hip extensions and sit
CrossFit WOD 06.10.19
WOD (see 06.14.18) 3 rounds, 1 minute rest between rounds AMRAP in 5 minutes 3 chest to bar pull ups 6 KB swings, 55/40 9
CrossFit WODs June 10-14
Monday, June 10 WOD (see 06.14.18) 3 rounds, 1 minute rest between rounds AMRAP in 5 minutes 3 chest to bar pull ups 6 KB
FREE CROSSFIT WORKOUT 06.08.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am Open gym 9:30-11:00 am
CrossFit WOD 06.07.19
WOD 25 pull ups 25 butterfly sit ups, then 5 rounds 100m sprint 10 jumping squats then, 25 pull ups 25 butterfly sit ups AWOD
CrossFit WOD 06.06.19
WOD AMRAP in 14 minutes 5 dead lifts, 225/155 10 knees to elbows 15 (wild card – class pick) AWOD 30 Russian twists
CrossFit WOD 06.05.19
STRENGTH front squat 5-5-3-3-2-1-1 WOD 30-20-10 alt. DB snatch, 45/30 walking lunges DU’s AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WOD 06.04.19
WOD 21-18-15-12-9-6-3 thrusters, 95/65 push ups row, cal. AWOD not for time, 3 x 20 supermans + 10 hollow rocks
CrossFit WOD 06.03.19
STRENGTH bench press 5-5-3-3-2-1-1 WOD AMRAP in 11 minutes 10 KB swings, 55/40 9 box jumps, 24/20 8 pistols AWOD 20 GHD hip extensions and
CrossFit WODs June 3-7
Monday, June 3 STRENGTH bench press 5-5-3-3-2-1-1 WOD AMRAP in 11 minutes 10 KB swings, 55/40 9 box jumps, 24/20 8 pistols Tuesday, June 4
FREE CROSSFIT WORKOUT 06.01.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am Open gym 9:30-11:00 am
CrossFit WOD 05.31.19
WOD 4 x 3 minute rounds, clock does not stop between rounds run 200m, max reps back squat, 135/95 (from rack) run 200m, max reps
CrossFit WOD 05.30.19
WOD 21-15-9 toes to bar dead lift, 185/135 med ball sit ups, 20/14 DB bench press, 45/30 AWOD 25 GHD hip extensions
CrossFit WOD 05.29.19
STRENGTH OH squat 5×3 WOD AMRAP in 5 minutes 1-1, 2-2, 3-3 … power snatch, 95/65 burpees AWOD not for time, 3 x 20 supermans
CrossFit WOD 05.28.19
WOD max calorie row OR bike in 16 minutes E2MOM 3 power cleans @ 85% AWOD for time, 9 v-ups 15 n-ups 21 sit ups
CrossFit WOD 05.27.19
One class today at 8:30 am WOD: MEMORIAL DAY MURPH run 1 mile 100 pull ups 200 push ups 300 squats run 1 mile You
CrossFit WODs May 27-31
Monday, May 27 One class today at 8:30 am WOD: MEMORIAL DAY MURPH run 1 mile 100 pull ups 200 push ups 300 squats run
FREE CROSSFIT WORKOUT 05.25.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am Open gym 9:30-11:00 am
CrossFit WOD 05.24.19
STRENGTH 10 x 90 second rounds, increase load each round 2 thrusters (from ground) WOD sprint to grate walking lunge to start AWOD 100 reps
CrossFit WOD 05.23.19
WOD 3 rounds 200m med ball carry, 20/14 21 goblet squats, 55/40 15 pull ups 9 push ups AWOD tabata wall sit/plank hold mash up
CrossFit WOD 05.22.19
WOD row 1000m, then 3 rounds 15 wall ball shots, 20/14 15 box jumps, 24/20 15 KB swings, 55/40 15 slam balls AWOD tabata side
CrossFit WOD 05.21.19
STRENGTH 5 x 3 sumo dead lifts WOD 7 rounds 7 SDHP, 75/55 7 push press AWOD 30 Russian twists
CrossFit WOD 05.20.19
WOD 50-40-30-20-10 DU’s sit ups alternating with 2-4-6-8-10 DB renegade man makers, 45/30 AWOD not for time, jog Kluge Lakes Lane
CrossFit WODs May 20-24
Monday, May 20 WOD 50-40-30-20-10 DU’s sit ups alternating with 2-4-6-8-10 DB renegade man makers, 45/30 Tuesday, May 21 STRENGTH 5 x 3 sumo dead
FREE CrossFit Workout 05.18.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am Open gym 9:30-11:00 am
CrossFit WOD 05.17.19
NO OPEN GYM HOURS TODAY 2-4 PM, NO OPEN GYM HOURS SUNDAY 12-2 PM WOD run 600m row 750m 21 burpee box jump overs, 24/20
CrossFit WOD 05.16.19
STRENGTH 8 x 3 position power snatch WOD 21-15-9 OH squats, 95/65 butterfly sit ups AWOD 25 GHD hip extensions
CrossFit WOD 05.15.19
WOD 10-9-8-7-6-5-4-3-2-1 dead lifts, 225/155 EVEN: lateral burpees ODD: hand stand push ups AWOD 20 GHD hip extensions and sit ups
CrossFit WOD 05.14.19
BENCHMARK WOD: JACKIErow 1000m50 thrusters, 45/3530 pull upsAWODFor time, run Kluge Lakes Lane
CrossFit WOD 05.13.19
STRENGTH 10 x 90 second rounds, increase load each round 1 squat clean + split jerk WOD AMRAP in 5 minutes 3-6-9-12 … wall ball
CrossFit WODs May 13-17
Monday, May 13 STRENGTH 10 x 90 second rounds, increase load each round 1 squat clean + split jerk WOD AMRAP in 5 minutes 3-6-9-12
FREE CROSSFIT WOD 05.11.19
FREE CROSSFIT WOD 8:30 am CrossFit Elements 9:30 am Open gym 9:30-11:00 am
CrossFit WOD 05.10.19
STRENGTH push press 5 x 5 WOD 21-15-9 toes to bar dead lift, 135/95 DB bench press, 45/30 AWOD 20 GHD hip extensions and GHD
CrossFit WOD 05.09.19
WOD: NASTY GIRLS (see 07.22.17) 3 rounds 50 squats 7 muscle ups (scale 7 chest to bar pull ups + 7 ring dips) 10 hang
CrossFit WOD 05.08.19
WOD row 250m 25 KB swings, 55/40 25 ring push ups row 500m 50 KB SDHP 50 slam balls, 30/20 row 250m 25 KB swings
CrossFit WOD 05.07.19
BENCHMARK WOD: KELLY (see 05.12.17) 30 minute time cap, can be done with a partner 5 rounds run 400m 30 box jumps, 24/20 30 wall
CrossFit WOD 05.06.19
STRENGTH snatch balance 3-3-3-1-1-1 WOD 30-20-10 DU’s alternating DB snatch, 45/30 butterfly sit ups AWOD 25 GHD hip extensions
CrossFit WODs May 6-10
Monday, May 6 STRENGTH snatch balance 3-3-3-1-1-1 WOD 30-20-10 DU’s alternating DB snatch, 45/30 butterfly sit ups Tuesday, May 7 BENCHMARK WOD: KELLY (see 05.12.17)
FREE CrossFit WOD 05.04.19
FREE CROSSFIT WOD 8:30 am CrossFit Elements 9:30 am Open gym 9:30-11:00 am
CrossFit WOD 05.03.19
WOD 3 rounds 10 squat cleans, 115/75 12 DB push press, 45/30 row 500m AWOD tabata weighted plank hold
CrossFit WOD 05.02.19
STRENGTH/WOD E2MOM for 16 minutes 3 bench press 75-85% 4 KB swings, 55/40 5 box jumps, 24/20 AWOD 1 min hollow rocks, rest 1 minute
CrossFit WOD 05.01.19
WOD: THE GHOST (see 05.03.18)6 rounds for max reps1 min. row, cal.1 min. burpees1 min. DU’s1 min. restAWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 04.30.19
WOD AMRAP in 20 minutes 5 dead lift, 225/155 10 toes to bar 15 wall ball shots, 20/14 200m run AWOD not for time, 50
BRING A FRIEND WEEK APRIL 29-MAY 3
BRING A FRIEND WEEK STARTS TODAY! This is a great opportunity to bring a kicking & screaming loved one in for a go at CrossFit.
CrossFit WOD 04.29.19
STRENGTH/WOD EMOM for 8 minutes 3 front squats (from rack) 75-85% rest 4 minutes EMOM for 8 minutes 3 power cleans 75-85% AWOD tabata side
CrossFit WODs April 29-May 3
Monday, April 29 STRENGTH/WOD EMOM for 8 minutes 3 front squats (from rack) 75-85% rest 4 minutes EMOM for 8 minutes 3 power cleans 75-85%
FREE CROSSFIT WOD 04.27.19
FREE CROSSFIT WOD 8:30 am CrossFit Elements 9:30 am Open gym 9:30-11:00 am
CrossFit WOD 04.26.19
WOD (see 05.30.18) death by clean and jerk, 135/95 then, run Kluge Lakes Lane for time AWOD 100 reps core
CrossFit WOD 04.25.19
Body Analytics will be at GBAR3 today 4-7 pm. There are a few spots still available. WOD row 1000m, then 7 rounds 7 power snatch,
CrossFit WOD 04.24.19
STRENGTH split jerk 10 x 1 WOD 4 rounds 20 DU’s 10 slam balls, 30/20 AWOD 20 GHD hip extensions and sit ups
CrossFit WOD 04.23.19
BENCHMARK WOD: MIRACLE MILE (see 04.23.18 WOD) run 400m 25 KB swings, 55/40 200m farmer’s carry, 45/30 200m waiter’s carry, 45/30 25 box jumps, 24/20
CrossFit WOD 04.22.19
STRENGTH: CROSSFIT TOTAL (see 08.06.18 WOD)back squat 1-1-1shoulder press 1-1-1dead lift 1-1-1your score will be the combined total of your heaviest successful lift at each