WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
CrossFit WODs April 22-26
Monday, April 22 BENCHMARK STRENGTH: CROSSFIT TOTAL (see 08.06.18) back squat 1-1-1 shoulder press 1-1-1 dead lift 1-1-1 your score will be the combined total
FREE CrossFit WOD 04.20.19
FREE CrossFit WOD 8:30 am CrossFit Elements 9:30 am Open gym 9:30-11:00 am
CrossFit WOD 04.19.19
STRENGTH (see 04.18.18 STRENGTH) weighted pull up 2-2-2 WOD AMRAP in 14 minutes 1-1-1, 2-2-2, 3-3-3 … chest to bar pull up push up front
CrossFit WOD 04.18.19
WOD 21-15-9 1-arm DB split jerk, 45/30 toes to bar 1-arm DB split jerk sit ups run 400m AFTER each set AWOD 25 GHD hip
CrossFit WOD 04.17.19
STRENGTHsquat snatch 10 x 1 WOD (see 04.09.18 WOD)row 2000m AWODstretch/foam roll
CrossFit WOD 04.16.19
WOD 10-9-8-7-6-5-4-3-2-1 EVEN ROUNDS hang power clean, 135/95 pistols ring dips ODD ROUNDS dead lift, 135/95 box jump, 24/20 hand stand push ups AWOD for
CrossFit WOD 04.15.19
STRENGTH back squat 5 x 3 (all sets above 65%) WOD 5 rounds 10 wall ball shots, 20/14 10 med ball sit ups 10 KB
CrossFit WODs April 15-19
Monday, April 15 STRENGTH back squat 5 x 3 (all sets above 65%) WOD 5 rounds 10 wall ball shots, 20/14 10 med ball sit
FREE CrossFit WOD 04.13.19
RUN CLINIC 7:00-10:00 am (a few spots available) Led by Coach Elizabeth, $35 FREE CrossFit WOD 8:30 am CrossFit Elements 9:30 am Open gym 9:30-11:00 am
CrossFit WOD 04.12.19
WOD AMRAP in 3 minutes squat clean thrusters, 115/75 rest 2 minutes AMRAP in 3 minutes 5 pull ups 5 lateral burpees rest 2 minutes
CrossFit WOD 04.11.19
STRENGTH OH squat 5-5-3-3-2-1-1 WOD row 500m 50 slam balls, 30/20 50 ring push ups row 250m 25 slam balls 25 ring push ups AWOD
CrossFit WOD 04.10.19
WOD (see 04.11.18 WOD) 4 rounds run 400m 20 DU’s rest 1 minute score is total time including rest AWOD tabata hollow rocks/supermans mash up
CrossFit WOD 04.09.19
STRENGTH shoulder press 5 x 3 (all sets above 65%) dead lift 5 x 3 (all sets above 75%) WOD 21-15-9 DB bench press, 45/30
CrossFit WOD 04.08.19
WOD: FIGHT GONE BAD (see 04.12.18 WOD) 3 rounds, 1 minute rest between rounds max reps in 1 minute at 5 stations wall ball shots,
CrossFit WODs April 8-12
Monday, April 8 BENCHMARK WOD: FIGHT GONE BAD (see 04.12.18 WOD) 3 rounds, 1 minute rest between rounds max reps in 1 minute at 5
FREE CrossFit WOD 04.06.19
FREE CrossFit WOD: 8:30 am CrossFit Elements: 9:30 am Open gym: 9:30-11:00 am
CrossFit WOD 04.05.19
WOD 200m med ball carry, 20/14 50 med ball cleans 50 walking lunges 200m KB carry, 55/40 40 KB swings 40 ring rows 200m DB
CrossFit WOD 04.04.19
WOD (see 05.23.18 WOD)4 rounds, rest exactly 3 min between roundsrow 500mAWOD100 reps core
CrossFit WOD 04.03.19
WOD AMRAP in 15 minutes 5 ring dips 10 dead lifts, 225/155 15 med ball sit ups, 20/14 20 DU’s AWOD tabata L-sit/plank hold mash
CrossFit WOD 04.02.19
STRENGTHpush press 5 x 3 (all sets above 65%) WOD: SQT3 rounds10 ground to OH, 95/65200m shuttle sprint AWOD20 GHD hip extensions and GHD sit
CrossFit WOD 04.01.19
STRENGTH back squat 5 x 5 (all sets above 65%) WOD AMRAP in 6 minutes 8 alt. DB snatch, 45/30 2 toes to bar 8/2,
CrossFit WODs April 1-5
Monday, April 1 STRENGTH back squat 5 x 5 (all sets above 75%) WOD AMRAP in 6 minutes 8 alt. DB snatch, 45/30 2 toes
FREE CrossFit WOD 03.30.19
FREE CrossFit WOD: 8:30 am CrossFit Elements: 9:30 am Open gym: 9:30-11:00 am
CrossFit WOD 03.29.19
WOD 3 rounds, 1 minute rest between rounds AMRAP in 5 minutes 3 pull ups 6 push ups 9 squat snatch, 95/65 AWOD 30 Russian
CrossFit WOD 03.28.19
WOD run 400m 21 shoulder press, 95/65 (from rack) 12 front squats run 400m 21 push press (from rack) 12 front squats run 400m 21
CrossFit WOD 03.27.19
WOD 21-18-15-12-9-6 wall ball shots, 20/14 box jumps, 24/20 alternating with 1-2-3-4-5-6 DB renegade rows, 45/30 (push up, row right, push up, row left =
CrossFit WOD 03.26.19
STRENGTH shoulder press 5 x 5 (all sets above 65%) dead lift 5 x 5 (all sets above 75%) WOD 3 minutes on the clock
CrossFit WOD 03.25.19
STRENGTH 10 x 90 second rounds, increase load each round 3 snatch grip dead lifts 2 hang power snatch 1 power snatch WOD 3 minutes
CrossFit WODs Mar 25-29
Monday, Mar 25 STRENGTH 10 x 90 second rounds, increase load each round 3 snatch grip dead lifts 2 hang power snatch 1 power snatch
FREE CrossFit WOD 03.23.19
FREE CrossFit WOD: 8:30 am CrossFit Elements: 9:30 am Open gym: 9:30-11:00 am
CrossFit WOD 03.22.19
CF GAMES OPEN WOD 19.5 33-27-21-15-9 reps for time of: thrusters, 95/65 chest-to-bar pull-ups Time cap: 20 minutes IT’S TIME FOR AN ANNUAL BBQ SOCIAL
CrossFit WOD 03.21.19
WOD row 750m 30 KB swings, 55/40 30 butterfly sit ups 30 KB SDHP row 500m 20 KB swings 20 butterfly sit ups 20 KB
CrossFit WOD 03.20.19
STRENGTH 3-3-2-1-1 snatch grip push jerk (from rack) WOD 21-15-9 OH squats, 95/65 toes to bar AWOD 20 GHD hip extensions and sit ups
CrossFit WOD 03.19.19
STRENGTH/WOD E2MOM for 16 minutes 2 clean & jerks 10 pistols AWOD 20 GHD hip extensions and sit ups
CrossFit WOD 03.18.19
STRENGTH/WOD (see 03.21.18 WOD) 20-15-10-5 back squats (from rack), AHAP alternating plate push ups, 45/25 (left = 1, right = 1) 20 DU’s after each
CrossFit WODs Feb 18-22
Monday, Feb 18 STRENGTH/WOD (see 03.21.18 WOD) 20-15-10-5 back squats (from rack), AHAP alternating plate push ups, 45/25 (left = 1, right = 1) 20
FREE CrossFit WOD 03.16.19
FREE CrossFit WOD: 8:30 am CrossFit Elements: 9:30 am Open gym: 9:30-11:00 am
CrossFit WOD 03.15.19
Classes today are at 5 am, 6 am, 5 pm, and 6 pm Friday, Mar 15 CF GAMES OPEN WOD 19.4
CrossFit WOD 03.14.19
Classes today are at 5 am, 6 am, 5 pm, and 6 pm WOD 15 minutes on the clock row 750m, then AMRAP 7 wall
CrossFit WOD 03.13.19
Classes today are at 5 am, 6 am, 5 pm, and 6 pm STRENGTH bench press 5 x 5 WOD 20-18-16-14-12-10-8-6-4-2 alt. 1-arm DB snatch,
CrossFit WOD 03.12.19
Classes today are at 5 am, 6 am, 5 pm, and 6 pm WOD 3 rounds for time row 500m 10 Curtis P’s 12 pull
CrossFit WOD 03.11.19
Classes today are at 5 am, 6 am, 5 pm, and 6 pm CF Open Athletes remember to submit your 19.3 score with your tiebreak
CrossFit WODs Mar 11-15
SPRING BREAK WEEK LIMITED CLASS SCHEDULE Classes will be at 5 am, 6 am, 5 pm and 6 pm Monday, Mar 11 WOD AMRAP in
FREE CrossFit WOD 03.09.19
FREE CrossFit WOD: 8:30 am CrossFit Elements: 9:30 am Open gym: 9:30-11:00 am
CrossFit WOD 03.08.19
CF GAMES OPEN WOD 19.3 200-ft. dumbbell overhead lunge, 50/35 50 dumbbell box step-ups, 24/20 50 strict handstand push-ups 200-ft. handstand walk TIME CAP: 10
CrossFit WOD 03.07.19
WOD 10 hand stand push ups 20 ring rows 30 OH walking lunges, 45/25 400m med ball carry, 20/14 50 air squats 400m med ball
CrossFit WOD 03.06.19
WOD run 200m 20 power cleans (95/65) 20 front squats 20 push ups run 200m 20 squat cleans 20 push press 20 push ups run
CrossFit WOD 03.05.19
STRENGTH/WOD EMOM for 16 minutes ODD: 5 lateral burpees + 5 med ball cleans, 20/14 EVEN: 3 hang power cleans (75-85%) AWOD tabata side plank
CrossFit WOD 03.04.19
WOD (see 03.06.18)row 1000m, then10 rounds10 KB swings, 55/4010 butterfly sit upsthen, row 250mAWODtabata handstand hold/wall sit mash up
CrossFit WODs Mar 4-8
Monday, Mar 4 WOD row 1000m, then 10 rounds 10 KB swings, 55/40 10 butterfly sit ups then, row 250m Tuesday, Mar 5 STRENGTH/WOD EMOM
FREE CrossFit WOD 03.02.19
FREE CrossFit WOD: 8:30 am CrossFit Elements: 9:30 am Open gym: 9:30-11:00 am
CrossFit WOD 03.01.19
CF GAMES OPEN WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes to bar 50 double unders 15
CrossFit WOD 02.28.19
WOD10-9-8-7-6-5-4-3-2-1EVENOH squat, 95/65pull upspush upsbox jumps, 24/20ODDpower snatchtoes to barring dipsbox jumpsAWOD25 GHD hip extensions
CrossFit WOD 02.27.19
STRENGTH (see 02.27.18 WOD) 10 x 2 thrusters (from ground) WOD 21-15-9 row, cal DU’s 100m sprint AFTER each set AWOD 20 GHD hip extensions
CrossFit WOD 02.26.19
WOD (see 02.26.18 WOD)4 rounds10 SDHP, 95/6510 push press20 back squats200m runAWOD2 rounds for max sit ups20 side plank20 sec middle plank20 sec side plank30
CrossFit WOD 02.25.19
STRENGTH EMOM for 8 minutes 3 dead lifts rest 4 minutes EMOM for 8 minutes 3 split jerks WOD for time 25 toes to bar
CrossFit WODs Feb 25-Mar 1
Monday, Feb 25 STRENGTH EMOM for 8 minutes 3 dead lifts rest 4 minutes EMOM for 8 minutes 3 split jerks WOD for time 25
FREE CrossFit WOD 02.23.19
FREE CrossFit WOD: 8:30 am CrossFit Elements: 9:30 am Open gym: 9:30-11:00 am
CrossFit WOD 02.22.19
Starting today, every Friday afternoon during the 2019 Open (5 weeks), Coach Elizabeth Garcia will be providing Fascial Stretch Therapy from 4:30 pm until 7:00
CrossFit WOD 02.21.19
The CrossFit Open starts today! WOD 19.1 will be released this evening at 7 pm. This workout will be on the whiteboard for all classes
CrossFit WOD 02.20.19
STRENGTH/WOD EMOM for 16 minutes ODD: 3 back squats EVEN: 30 DU’s AWOD tabata sit ups/push ups mash up
CrossFit WOD 02.19.19
WOD 21-15-9 DB thrusters, 45/30 pull ups DB bench press row, cal. AWOD tabata hollow rocks/super man mash up
CrossFit WOD 02.18.19
STRENGTH 10 x 90 sec rounds, increase load each round 1 squat snatch + 1 OH squat AWOD not for time, jog Kluge Lakes Lane
CrossFit WODs Feb 18-22
Monday, Feb 18 STRENGTH 10 x 90 sec rounds, increase load each round 1 squat snatch + 1 OH squat WOD not for time, jog
FREE CrossFit WOD 02.16.19
FREE CrossFit WOD: 8:30 am CrossFit Elements: 9:30 am Open gym: 9:30-11:00 am
CrossFit WOD 02.15.19
WOD 25 DU’s 25 wall ball shots, 20/14 25 ring rows 50 DU’s 50 slam balls, 30/20 50 walking lunges 25 DU’s 25 wall ball
CrossFit WOD 02.14.19
HAPPY VALENTINE’S DAY PARTNER WOD: GRIFF + GRACE run 800m run 400m backwards run 800m run 400m backwards 30 clean and jerks, 135/95 AWOD max
CrossFit WOD 02.13.19
STRENGTH bench press 5-5-3-3-2-1-1 WOD 21-15-9 row, cal. burpees on plate, 45/25 AWOD not for time, 25 atomic sit ups
CrossFit WOD 02.12.19
WOD AMRAP in 15 minutes 5 sumo dead lifts, 225/155 10 DB push press, 45/30 15 toes to bar AWOD 25 GHD hip extensions
CrossFit WOD 02.11.19
STRENGTHsnatch balance 5-5-3-3-2-1-1WODAMRAP in 9 minutes3-6-9-12 …squat snatch 95/65pull upsAWOD20 GHD hip extensions and sit ups
CrossFit WODs Feb 11-15
Monday, Feb 11 STRENGTH snatch balance 5-5-3-3-2-1-1 WOD AMRAP in 9 minutes 3-6-9-12 … squat snatch 95/65 pull ups Tuesday, Feb 12 WOD AMRAP in
FREE CrossFit WOD 02.09.19
FREE CrossFit WOD: 8:30 am CrossFit Elements: 9:30 am Open gym: 9:30-11:00 am
CrossFit WOD 02.08.19
WOD 12 minutes on the clock AMRAP in 4 minutes row, cal. AMRAP in 4 minutes back squats, 225/155 AMRAP in 4 minutes 10 wall
CrossFit WOD 02.07.19
STRENGTH/WOD EMOM for 16 minutes ODD: 3 power cleans EVEN: 5 ring dips + 20 DU’s AWOD tabata hand stand hold/wall sit mash up
CrossFit WOD 02.06.19
WOD 21-18-15-12-9-6-3 SDHP, 85/55 push press run 100m AFTER each set AWOD tabata side plank
CrossFit WOD 02.05.19
WOD 10-9-8-7-6-5-4-3-2-1 pull ups dead lifts, 225/155 push ups box jumps, 24/20 AWOD 1 round for max sit ups 30 sec plank 30 sec hollow
CrossFit WOD 02.04.19
STRENGTH (see 02.05.18) 10 x 90 second rounds, increase load each round 1 pause front squat (3 sec) + 1 front squat WOD tabata row
CrossFit WODs Feb 4-8
Monday, Feb 4 STRENGTH 10 x 90 second rounds, increase load each round 1 pause front squat (3 sec) + 1 front squat WOD tabata
FREE CrossFit WOD 02.02.19
FREE CrossFit WOD: 8:30 am CrossFit Elements: 9:30 am Open gym: 9:30-11:00 am
CrossFit WOD 02.01.19
WOD 4 rounds run 400m rest exactly 3 min between rounds AWOD 100 reps core
CrossFit WOD 01.31.19
WOD (see 02.02.18 WOD) row 500m 15 high hang power snatch, 95/65 15 OH squats row 500m 15 hang power snatch 15 OH squats row
CrossFit WOD 01.30.19
STRENGTH 10 x 2 push jerks (find 2 RM) WOD (see 01.29.18 WOD) 6 minutes on the clock run 800, then max reps chest to
CrossFit WOD 01.29.19
WOD 3 rounds, 1 minute rest between rounds AMRAP in 5 minutes 3 burpees 6 KB swings, 55/40 9 air squats AWOD max toes to
CrossFit WOD 01.28.19
STRENGTH increase load each set today EMOM for 6 minutes (6 sets): high hang squat clean + split jerk, starting at 50% of your clean
CrossFit WODs Jan 28-Feb 1
Monday, Jan 28 STRENGTH increase load each set today EMOM for 6 minutes (6 sets): 1 high hang squat clean + split jerk, starting at
FREE CrossFit WOD 01.26.19
FREE CrossFit WOD: 8:30 am CrossFit Elements: 9:30 am Open gym: 9:30-11:00 am
CrossFit WOD 01.25.19
STRENGTH (see 03.26.18 WOD) standing broad jump 1-1-1 FUN FRIDAY PARTNER WOD AMRAP in 15 minutes partner 1 row 250m 5 DB hang power cleans,
CrossFit WOD 01.24.19
STRENGTH back squat 1RM WOD 7 rounds 7 pull ups 7 KB swings, 55/40 AWOD 30 Russian twists
CrossFit WOD 01.23.19
STRENGTH deadlift 1RM WOD 200m OH plate carry, 45/25 5 rounds 10 wall ball shots, 20/14 10 med ball sit ups AWOD not for time
CrossFit WOD 01.22.19
STRENGTH bench press 1RM WOD 12 minutes on the clock AMRAP in 4 minutes: row, cal. AMRAP in 4 minutes: squat cleans, 135/95 AMRAP in
CrossFit WOD 01.21.19
STRENGTH shoulder press 1 RM WOD (see 01.10.18 WOD) 25 power snatch, 95/65 25 OH squats 25 power cleans 25 thrusters EMOM 3 burpees AWOD
CrossFit WODs Jan 21-25
[et_pb_section fb_built=”1″ _builder_version=”3.18.2″][et_pb_row _builder_version=”3.18.2″][et_pb_column type=”4_4″ _builder_version=”3.18.2″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://crossfitgbar3.com/wp-content/uploads/2018/06/circle_200x200-01.png” align=”center” _builder_version=”3.18.2″][/et_pb_image][et_pb_text _builder_version=”3.18.2″] Monday, Jan 21 STRENGTH shoulder press 1 RM WOD (see 01.10.18 WOD) 25
FREE CrossFit WOD 01.19.19
[et_pb_section bb_built=”1″ _builder_version=”3.18.2″][et_pb_row _builder_version=”3.18.2″][et_pb_column type=”4_4″][et_pb_image align=”center” src=”http://crossfitgbar3.com/wp-content/uploads/2018/06/circle_200x200-01.png” _builder_version=”3.19.7″] [/et_pb_image][et_pb_text _builder_version=”3.19.7″] FREE CrossFit WOD: 8:30 amCrossFit Elements: 9:30 amOpen gym: 9:30-11:00 am [/et_pb_text][et_pb_image align=”center” src=”http://crossfitgbar3.com/wp-content/uploads/2019/01/fullsizeoutput_e43c.jpeg” _builder_version=”3.18.2″]
CrossFit WOD 01.17.19
[et_pb_section fb_built=”1″ _builder_version=”3.18.2″][et_pb_row _builder_version=”3.18.2″][et_pb_column type=”4_4″ _builder_version=”3.18.2″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://crossfitgbar3.com/wp-content/uploads/2018/06/circle_200x200-01.png” align=”center” _builder_version=”3.18.2″][/et_pb_image][et_pb_text _builder_version=”3.18.2″] WOD 3 rounds row 500m 21 KB swings, 55/40 12 toes to bar
CrossFit WOD 01.16.19
[et_pb_section fb_built=”1″ _builder_version=”3.18.2″][et_pb_row _builder_version=”3.18.2″][et_pb_column type=”4_4″ _builder_version=”3.18.2″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://crossfitgbar3.com/wp-content/uploads/2018/06/circle_200x200-01.png” align=”center” _builder_version=”3.18.2″][/et_pb_image][et_pb_text _builder_version=”3.18.2″] STRENGTH hang power snatch 5-5-3-3-2-1-1 WOD 30-20-10 alt. 1-arm DB snatch, 45/30 walking
CrossFit WOD 01.15.19
[et_pb_section fb_built=”1″ _builder_version=”3.18.2″][et_pb_row _builder_version=”3.18.2″][et_pb_column type=”4_4″ _builder_version=”3.18.2″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://crossfitgbar3.com/wp-content/uploads/2018/06/circle_200x200-01.png” align=”center” _builder_version=”3.18.2″][/et_pb_image][et_pb_text _builder_version=”3.18.2″] WOD 21 wall ball shots, 20/14 21 SDHP, 85/55 21 slam balls, 30/20
CrossFit WOD 01.14.19
[et_pb_section fb_built=”1″ _builder_version=”3.18.2″][et_pb_row _builder_version=”3.18.2″][et_pb_column type=”4_4″ _builder_version=”3.18.2″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://crossfitgbar3.com/wp-content/uploads/2018/06/circle_200x200-01.png” align=”center” _builder_version=”3.18.2″][/et_pb_image][et_pb_text _builder_version=”3.18.2″] STRENGTH/WOD EMOM for 8 minutes 3 front squats (from rack) + 5 DB
CrossFit WODs Jan 14-18
[et_pb_section fb_built=”1″ _builder_version=”3.18.2″][et_pb_row _builder_version=”3.18.2″][et_pb_column type=”4_4″ _builder_version=”3.18.2″ parallax=”off” parallax_method=”on”][et_pb_image src=”http://crossfitgbar3.com/wp-content/uploads/2018/06/circle_200x200-01.png” align=”center” _builder_version=”3.18.2″][/et_pb_image][et_pb_text _builder_version=”3.18.2″] Monday, Jan 14 STRENGTH/WOD EMOM for 8 minutes 3 front squats (from rack)5
