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12.15.17 WOD

WOD (see 12.15.15 WOD) 21-15-9 dead lifts, 225/155 ring push ups row, cal. AWOD 2 rounds for max reps 20 sec side plank 20 sec

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12.14.17 WOD

WOD 5 rounds, AMRAP in 2 minutes, rest 1 minute between rounds 20 KB swings, 55/40 + max reps DB push press, 45/30 20 KB

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12.13.17 WOD

WOD AMRAP in 17 minutes 5 chest to bar pull ups 10 box jumps, 24/10 15 OH squats, 95/65 200m run AWOD 60 sec hollow

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12.12.17 WOD

STRENGTH sumo dead lift 5-5-3-3-2-1-1 WOD AMRAP in 10 minutes 7 burpees 7 med ball cleans, 20/14 AWOD not for time, 2 rounds 10 hollow

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12.11.17 WOD

STRENGTH squat clean thruster 10 x 1 WOD 21-15-9 wall ball shots, 20/14 alternating with 9-15-21 med ball sit ups AWOD accumulate 1 minute in

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WODs Dec 11-15

Monday, Dec 11 STRENGTH squat clean thruster 10 x 1 WOD 21-15-9 wall ball shots, 20/14 9-15-21 med ball sit ups Tuesday, Dec 12 STRENGTH

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12.08.17 WOD

WOD AMRAP in 20 minutes 5 pull ups 10 push ups 15 squats 1 clean and jerk, 135/95 increase clean and jerk reps by 1

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12.07.17 WOD

STRENGTH power snatch 5-4-3-2-1-1 WOD AMRAP in 6 minutes 10 DU’s 2 hang power snatch, 75/55 10/4, 10/6, 10/8 … AWOD 20 GHD hip extensions

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Muscle Up Club

Here are 3 muscle up progressions we will work on in December. If you practice these techniques and continue to follow the strength work posted weekly

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12.06.17 WOD

STRENGTH (see 09.11.17) 10 x 90 sec rounds 1 pause front squat (3 sec) + 1 front squat increase load each round working up to

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12.05.17 WOD

WOD AMRAP in 15 minutes 50 DU’s 400m run 30 med ball sit ups, 20/14 20 DB renegade rows, 45/30 10 hand stand push ups

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WODs Dec 4-8

Monday, Dec 4 WOD 3 rounds row 500m 10 hang squat snatch, 95/65 12 slam balls, 30/20 Tuesday, Dec 5 WOD AMRAP in 15 minutes

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12.02.17 WOD

Our workout on Saturday morning is alway FREE! We welcome anyone who wants to try a CrossFit class in a supportive, friendly environment. The movements

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11.28.17 WOD

STRENGTH shoulder press 5 x 5 WOD 25 KB SDHP, 55/40 5 rounds sprint to drain grate 10 jumping squats sprint back to cone 10

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11.27.17 WOD

WOD (see 12.02.13 WOD) AMRAP in 18 minutes 15 box jumps, 24/20 12 push press, 115/75 9 toes to bar AWOD 25 GHD hip extensions

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11.24.15 WOD

One class today at 8:30 am. Closed Saturday and Sunday. CHOOSE A GIRL WOD Elizabeth: 21-15-9 cleans/ring dips, 135/95 Isabel: 30 snatches, 135/95 Fran: 21-15-9

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11.23.17 WOD

Happy Thanksgiving: one class today at 8:30 am. BENCHMARK WOD: FILTHY FIFTY (see 11.24.16 WOD) (can be done in teams of 2-3) 50 box jumps,

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11.22.17 WOD

Reminder: no 7 pm class today. WOD 11 minutes on the clock row 2000m max reps thrusters, 95/65 AWOD tabata hand stand hold/wall sit

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11.21.17 WOD

WOD 3 rounds 400m run 5 x squat clean + front squat + push jerk, 135/95 12 DB bench press, 45/30 AWOD for time, 9

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11.20.17 WOD

Thanksgiving holiday hours update: no 7pm class today. STRENGTH/WOD EMOM for 10 minutes ODD: 3 back squats EVEN: 5 hand stand push ups + 10

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WODs Nov 20-24

NOTE: no 7 pm classes this week. Monday, Nov 20 STRENGTH/WOD EMOM for 10 minutes ODD: 3 back squats EVEN: 5 hand stand push ups + 10

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11.18.17 WOD

Our workout on Saturday morning is alway FREE! We welcome anyone who wants to try a CrossFit class in a supportive, friendly environment. The movements

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11.15.17 WOD

WOD 10 Curtis P’s 20 pull ups 30 DU’s 400m run 50 OH walking lunges, 45/25 400m run 30 DU’s 20 pull ups 10 Curtis

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11.14.17 WOD

STRENGTH 8 x 3 position squat snatch: high hang, low hang, from the ground WOD 15-9-6 1-arm DB snatch left, 45/30 med ball clean, 20/14

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WODs Nov 13-17

Monday, Nov 13 STRENGTH split jerk 5-5-3-3-3-1-1-1-1-1 WOD tabata row Tuesday, Nov 14 STRENGTH 8 x 3 position squat snatch: high hang, low hang, from

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11.10.17 WOD

WOD row 1000m 21 DB hang squat cleans, 45/30 21 DB push press, 45/30 row 750m 15 DB hang squat cleans 15 DB push press

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11.09.17 WOD

STRENGTH back squat 10 x 1 WOD AMRAP in 5 minutes 3-3, 6-6, 9-9 … wall ball shots, 20/14 med ball sit ups AWOD not

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11.08.17 WOD

WOD (see 11.04.16 WOD) 10-9-8-7-6-5-4-3-2-1 power clean, 135/95 EVEN: push ups and pistols ODD: ring dips and box jumps, 24/20 AWOD tabata weighted plank hold

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11.07.17 WOD

BENCHMARK WOD: HELEN (see 10.31.16 WOD) 3 rounds run 400m 21 KB swings, 55/40 12 pull ups AWOD max butterfly sit ups in 1 minute

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11.06.17 WOD

STRENGTH OH squats 10 x 1 WOD (see 11.02.16 WOD) AMRAP in 4 minutes 8 slam balls, 30/20 2 alt. 1-arm DB snatch, 45/30 8/4,

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WODs Nov 6-10

This Saturday, November 11th at 8:30 am, Coach Elizabeth will lead a special WOD in support of the Leukemia and Lymphoma Society’s Team in Training

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11.03.17 WOD

WOD: DEAD ANNIE (see 10.25.16 WOD) 50-40-30-20-10 DU’s sit ups alternating with 10-8-6-4-2 dead lifts, 225/165 AWOD stretch/foam roll

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11.01.17 WOD

STRENGTH front squat 5 x 5 BENCHMARK WOD: FRANKENSTEIN (see 05.01.17 WOD) 21-15-9 thrusters, 95/65 pull ups AWOD 30 Russian twists

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10.31.17 WOD

HAPPY HALLOWEEN BENCHMARK WOD: FRIGHT GONE BAD (see 04.12.17 WOD) 3 rounds, 1 min. rest between rounds max reps in 1 minute at 5 stations

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10.30.17 WOD

BENCHMARK WOD: MONSTER MILE (see 04.25.17 WOD) run 400m 25 KB swings, 55/40 200m farmers walk, 45/30 200m waiters walk 25 box jumps, 24/20 100m

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WODs Oct 30-Nov 3

Monday, Oct 30 BENCHMARK WOD: MONSTER MILE (see 04.25.17 WOD) run 400m 25 KB swings, 55/40 200m farmers walk, 45/30 200m waiters walk 25 box

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10.25.17 WOD

STRENGTH/WOD EMOM for 16 minutes ODD: 3 power snatch EVEN: 3 chest to bar pull ups + 6 pistols AWOD tabata L-sit/plank hold

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10.24.17 WOD

STRENGTH/WOD EMOM for 16 minutes ODD: 1 shoulder press + 1 push press + 1 push jerk EVEN: 3 back squat + 4 KB swings,

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WODs Oct 23-27

Monday, Oct 23 WOD 10-8-6-4-2 DB renegade man makers, 45/30 alternate with 50-40-30-20-10 DU’s Tuesday, Oct 24 STRENGTH/WOD EMOM for 16 minutes ODD: 1 shoulder

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10.20.17 WOD

WOD AMRAP in 14 minutes 5 hand stand push ups 10 box jumps, 24/20 15 front squats, 135/95 (from rack) AWOD max toes to bar

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10.18.17 WOD

STRENGTH dead lift 10 x 1 WOD AMRAP in 4 minutes 3-6-9 … shoulder press, 95/65 (from rack) air squats AWOD 25 GHD sit ups

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10.17.17 WOD

WOD (see 10.18.16 WOD) 10 clean & jerks, 135/95 200m med ball carry, 20/14 30 KB swings, 55/40 40 wall ball shots, 20/14 50 DU’s

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10.16.17 WOD

STRENGTH squat clean & split jerk 10 x 1 WOD row 250m 25 knees to elbows run 200m 25 sit ups AWOD stretch/foam roll

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10.14.17 FREE workout

At CrossFit GBAR3 we have a FREE workout every Saturday at 8:30 am. No experience is necessary to start CrossFit. All the movements are scalable and easy

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10.13.17 WOD

WOD run 800m 21 burpee box jump overs, 24/20 run 400m 15 burpee box jump overs run 200m 9 burpee box jump overs AWOD for

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10.12.17 WOD

STRENGTH OH squat 5-5-5 snatch balance 3-3-3 squat snatch 1-1-1 WOD AMRAP in 3 minutes 2-4-6-8 … alt. 1-arm DB snatch, 45/30 slam balls, 30/20

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10.11.17 WOD

WOD AMRAP in 15 minutes 5 chest to bar pull ups 10 power cleans, 135/95 15 dead lifts 20 DU’s AWOD tabata weighted plank hold

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10.10.17 WOD

Body Analytics will be at The Bar on Thursday, Oct. 26, 4-8 pm. A sign up sheet is at the kiosk. It’s $49 for one

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10.09.17 WOD

STRENGTH thruster 3-3-3-3-1-1-1-1 WOD 21-15-9 ring rows wall ball shots, 20/14 row, cal. AWOD 20 GHD hip extensions and sit ups

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WODs Oct 9-13

Monday, Oct 9 STRENGTH thruster 3-3-3-3-1-1-1-1 WOD 21-15-9 ring rows wall ball shots, 20/14 row, cal. Tuesday, Oct 10 WOD row 250m 25 ring push

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10.06.17 WOD

WOD 5 rounds, 1 min rest between rounds 2 min AMRAP 1. 20 KB swings, 55/40 + max reps DB push press, 45/30 2. 20

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10.05.17 WOD

Hey GBAR3 members, if you find any cute blue shop towels in your car or around the house bring them in to the box! Just

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10.04.17 WOD

STRENGTH/WOD EMOM for 8 minutes 3 back squats 5 ring dips rest 4 minutes EMOM for 8 minutes 3 dead lifts 5 hand stand push

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10.03.17 WOD

WOD (see 10.06.15 WOD) for time, row 1000m run 800m row 500m run 400m row 250m run 200m AWOD 20 GHD hip extensions and sit

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WODs Oct 2-6

Monday, Oct 2 WOD 10-9-8-7-6-5-4-3-2-1 toes to bar thrusters, 95/65 box jumps, 24/20 slam balls, 30/20 Tuesday, Oct 3 WOD (see 10.06.15 WOD) for time,

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09.29.17 WOD

WOD: SNATCH CHIEF (see 05.13.16 WOD) 5 rounds, 1 min rest between rounds AMRAP in 3 minutes 3 power snatch, 115/75 6 push ups 9

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09.28.17 WOD

WOD 20-2 wall ball shots, 20/14 alternating with 2-20 KB swings, 55/40 AWOD 2 rounds for max sit ups 20 sec side plank 20 sec

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09.27.17 WOD

WOD 3 rounds 21 pull ups 15 OH squats, 95/65 9 burpees 400m run AWOD not for time 3 rounds 10 hollow rocks 20 supermans

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09.26.17 WOD

STRENGTH hang power clean 10 x 2 WOD 10-8-6-4-2 DB push press, 45/30 pistols AWOD 20 GHD hip extensions and sit ups

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09.25.17 WOD

STRENGTH push press 5 x 3 BENCHMARK WOD: BASELINE (see 09.26.16 WOD) row 500m 40 squats 30 sit ups 20 push ups 10 pull ups

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WODs Sept 25-29

Monday, Sept 25 STRENGTH push press 5 x 3 BENCHMARK WOD: BASELINE (see 09.26.16 WOD) row 500m 40 squats 30 sit ups 20 push ups

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09.22.17 WOD

WOD AMRAP in 15 minutes 5 hand stand push ups 10 sit ups 15 back squats, 135/95 (from rack) 200m DB carry, 45/30 AWOD 30

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09.21.17 WOD

WOD row 1000m, then 3 rounds 20 wall ball shots, 20/14 20 box jumps, 24/20 20 alt 1-arm DB snatch, 45/30 AWOD tabata med ball

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09.20.17 WOD

STRENGTH/WOD E2MOM for 16 minutes 2 hang squat snatch, 85% 3 muscle ups OR 5 chest to bar pull ups + 5 ring dips AWOD

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09.19.17 WOD

STRENGTH sumo dead lift 5-4-3-2-1-1 WOD AMRAP in 5 minutes 7 knees to elbows 7 KB swings, 55/40 7 goblet squats AWOD 25 GHD hip

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WODs Sept 18-22

Monday, Sept 18 WOD 3 rounds row 500m 10 hang power cleans, 135/95 5 DB renegade rows, 45/30 Tuesday, Sept 19 STRENGTH sumo dead lift

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09.15.17 WOD

STRENGTH/WOD EMOM for 16 minutes ODD: 2 clean and split jerks, 85% EVEN: 20 DU’s AWOD 21-15-9 slam balls, 30/20 butterfly sit ups

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09.14.17 WOD

WOD 3 x 6 minute rounds, clock does not stop between rounds run 800m, max reps shoulder press, 95/65 run 800m, max reps push press

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09.12.17 WOD

WOD AMRAP in 15 minutes 1 lateral burpee (increase by 1 rep each round) 5 dead lift, 225/155 10 wall ball shots, 20/14 15 med

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09.11.17 WOD

STRENGTH (see 01.30.17) 10 x 90 sec rounds 1 pause front squat (3 sec) + 1 front squat increase load each round working up to

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09.08.17 WOD

BENCHMARK WOD: INCREDIBLE HULK (see 01.23.17 WOD) AMRAP in 20 minutes 5 dead lifts, 115/70 5 hang power cleans 5 front squats 5 push press

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