Workouts, Happenings, and Updates at CrossFit GBAR3
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CrossFit WOD 03.28.22
STRENGTHpush press 5 x 5 (all sets above 65%) WOD: SQT (see 03.29.21)3 rounds10 ground to overhead, 95/65200m shuttle sprint AWOD20 GHD hip extensions and
CrossFit WODs March 28-April 1
Monday, March 28STRENGTHpush press 5 x 5 (all sets above 65%)WOD: SQT (see 03.29.21)3 rounds10 ground to overhead, 95/65200m shuttle sprint Tuesday, March 29STRENGTHback squat
Saturday at The Bar
CROSSFIT 8:30 AM WOD: CROSSFIT QUARTERFINALS WOD 22.3 (sort of)teams of 2-3, complete the following in any order/rep scheme …128 wall ball shots, 20/1410 rope
CrossFit WOD 03.25.22
WOD3 x 5 minute rounds, 1 minute rest between roundsrow 500m10 power cleans, 135/95max reps DB bench press, 45/30 AWOD2 rounds for max sit ups20
CrossFit WOD 03.24.22
WOD (see 03.25.21)DB DIANE21-15-9DB deadlifts, 45/30handstand push upsrest 2 minutesDB ELIZABETH21-15-9DB squat cleans, 45/30ring dips AWOD30 oblique twists
CrossFit WOD 03.23.22
WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly) (see 03.22.21)21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50 sit ups400m
CrossFit WOD 03.22.22
STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WOD15-9-6toes to barpush upssquats AWOD20 GHD hip extensions and GHD sit
CrossFit WOD 03.21.22
STRENGTHshoulder press 5 x 5 (all sets 65%+)deadlift 5 x 5 (all sets 75%+) WOD3 roundsrow 250m10 slam balls, 30/20 AWOD20 GHD hip extensions and
CrossFit WODs March 21-25
Monday, March 21STRENGTHshoulder press 5 x 5 (all sets 65%+)deadlift 5 x 5 (all sets 75%+)WOD3 roundsrow 250m10 slam balls, 30/20 Tuesday, March 22STRENGTH10 x
Saturday at The Bar
Team Fight Gone Bad (2 person) WOD3 minutes of max reps at 5 stationsno rest between stations1. wall ball shots, 20/142. SDHP, 75/553. box jumps,
CrossFit WOD 03.18.22
STRENGTHsquat clean + split jerk 10 x 1 WOD10-8-6-4-2toes to barpistols AWOD30 oblique twists
CrossFit WOD 03.17.22
WOD20-15-10-5back squat (from rack, AHAP)alternating plate push ups, 45/25 (left = 1, right = 1)20 DU’s after each set AWOD60 sec hollow rocks60 sec rest40
CrossFit WOD 03.16.22
WODrow 500m21 shoulder press, 95/6515 deadlifts9 front squats3 lateral burpeesrow 500m21 push press15 deadlifts9 front squats3 lateral burpeesrow 500m21 push jerk15 deadlifts9 front squats3 lateral
CrossFit WOD 03.15.22
WODrun 800m21 wall ball shots, 20/1421 box jumps, 24/20run 600m15 wall ball shots15 box jumpsrun 400m9 wall ball shots9 box jumpsrun 200m AWODfor time, 50
CrossFit WOD 03.14.22
STRENGTHsumo deadlift 5-5-3-3-2-1-1 WOD30-20-10alt DB snatch, 45/30walking lunges AWOD25 GHD sit ups
CrossFit WODs March 14-18
SPRING BREAK CLASS SCHEDULE: 6 AND 7 AM, 5 PM Monday, March 14STRENGTHsumo deadlift 5-5-3-3-2-1-1WOD30-20-10alt DB snatch, 45/30walking lunges Tuesday, March 15WODrun 800m21 wall ball
CrossFit WOD 03.11.22
CF Games Open WOD 22.3 21 pull-ups42 double-unders21 thrusters, 95/6518 chest-to-bar pull-ups36 double-unders18 thrusters 115/7515 bar muscle-ups30 double-unders15 thrusters 135/85 12 minute time cap
CrossFit WOD 03.10.22
STRENGTH/WODEMOM for 16 minutesODD 1 shoulder press + 1 push press + 1 push jerkEVEN 3 front squats + 4 KB swings, 55/40 + 5
CrossFit WOD 03.09.22
STRENGTH3 snatch grip push press + 2 OH squats + 1 snatch balance x 5snatch balance 1-1-1 WODAMRAP in 6 minutes8/2, 8/4, 8/6 …slam balls,
CrossFit WOD 03.08.22
WOD3 roundsrow 500m21 wall ball shots, 20/1415 knees to elbows9 ring dips AWODtabata hollow rocks/supermans mash up
CrossFit WOD 03.07.22
WODAMRAP in 20 minutes5 pull ups10 push ups15 squats1 clean and jerk, 135/95increase clean and jerk reps by 1 each round AWOD20 GHD hip extensions
CrossFit WODs March 7-11
Monday, March 7WODAMRAP in 20 minutes5 pull ups10 push ups15 squats1 clean and jerk, 135/95increase clean and jerk reps by 1 each round Tuesday, March
CrossFit WOD 03.04.22
CF Games Open WOD 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1deadlift, 225/155bar facing burpee
CrossFit WOD 03.03.22
WODmax reps in 2 minutes at 6 stations, 1 minute rest betweenwall ball shots, 20/14DB hang power cleans, 45/30chest to bar pull upsKB SDHP, 55/40DB
CrossFit WOD 03.02.22
STRENGTHbench press 8 x 2 WOD (see 11.01.21)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (from rack)air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 03.01.22
WOD (see 03.02.21) row 500m, then10 rounds10 KB swings, 55/4010 sit upsthen, row 250m AWODtabata ring rows/push ups mashup
CrossFit WOD 02.28.22
STRENGTH/WODEMOM for 16 minutesODD3 lateral burpees5 med ball cleansEVENsquat clean + hang squat clean AWODtabata row
CrossFit WOD 02.25.22
CF Games Open WOD 22.1AMRAP in 15 minutes3 wall walks12 DB snatch, 50/3515 box jump overs, 24//20
CrossFit WOD 02.24.22
STRENGTH split jerk 10 x 1 WOD 3 rounds row 250m 10 slam balls, 30/20 AWOD 30 Russian twists
CrossFit WOD 02.23.22
WOD (see 02.22.21)4 rounds10 SDHP, 95/6510 push press20 back squats200m run AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 02.22.22
WOD (see 02.27.20)10-9-8-7-6-5-4-3-2-1EVENOH squat, 95/65pull upspush upsbox jumps, 24/20ODDpower snatchtoes to barring dipsbox jumps AWODtabata wall sit/handstand hold mash up
CrossFit WOD 02.21.22
STRENGTH EMOM for 8 minutes 3 back squats rest 4 minutes EMOM for 8 minutes 3 deadlifts AWOD 30-20-10 DU’s sit ups
CrossFit WODs Feb 21-25
Monday, Feb 21STRENGTHEMOM for 8 minutes3 back squatsrest 4 minutesEMOM for 8 minutes3 deadlifts Tuesday, Feb 22WOD10-9-8-7-6-5-4-3-2-1EVENOH squat, 95/65pull upspush upsbox jumps, 24/20ODDpower snatchtoes to
CrossFit WOD 02.18.22
FUN FRIDAY PARTNER WOD AMRAP in 15 minutes 50 partner med ball chest passes, then 200m med ball carry 1-1, 2-2, 3-3 … deadlift, 225/155
CrossFit WOD 02.17.22
STRENGTH8 x thruster + push press + push jerk (from ground) WOD21-15-9wall ball shots, 20/14med ball sit upsKB swings. 55/40slam balls, 30/20 AWOD30 GHD hip
CrossFit WOD 02.16.22
WOD3 roundsrow 500m10 DB renegade man makers, 45/3012 knees to elbows AWODtabata hollow rocks/superman mash up
CrossFit WOD 02.15.22
STRENGTH 8 x squat snatch + 2 OH squats WOD AMRAP in 9 minutes 3-6-9 … squat snatch, 95/65 pull ups AWOD 30 Russian twists
CrossFit WOD 02.14.22
WOD: HEARTBEAT HUSTLErun 400m20 power cleans, 95/6520 front squats20 push upsrun 400m20 squat cleans20 push press20 push upsrun 400m20 hang power cleans20 thrusters20 push ups
CrossFit WODs Feb 14-18
Monday, Feb 14WODrun 400m20 power cleans, 95/6520 front squats20 push upsrun 400m20 squat cleans20 push press20 push upsrun 400m20 hang power cleans20 thrusters20 push ups
CrossFit WOD 02.11.22
WOD (see 02.11.21)CF GAMES OPEN WOD 18.1AMRAP in 20 minutes8 toes to bar10 single DB hang clean and jerk, 50/35 (5 each arm)14/12 cal row
CrossFit WOD 02.10.22
WOD 200m med ball carry, 20/14 10 back squats, 225/155 (from rack) 200m DB farmer’s carry, 45/30 10 back squats 200m DB waiter’s carry 10
CrossFit WOD 02.09.22
STRENGTHpower clean 10 x 1 WODAMRAP in 10 minutes7 burpees7 med ball cleans, 20/14 AWODnot for time, 50 med ball sit ups
CrossFit WOD 02.08.22
WOD: FREESTYLE DIANE 45 deadlifts, 225/155 45 handstand push ups partition as needed to complete 45 reps quickly AWOD tabata n-ups/butterfly sit ups mash up
CrossFit WOD 02.07.22
STRENGTH power snatch 10 x 1 WOD (see 02.09.21) CF GAMES OPEN WOD 14.1 AMRAP in 10 minutes 30 DU’s 15 power snatch, 75/55 AWOD
CrossFit WODs Feb 7-11
Monday, Feb 7STRENGTHpower snatch 10 x 1WOD (see 02.09.21)CF GAMES OPEN WOD 14.1AMRAP in 10 minutes30 DU’s15 power snatch, 75/55 Tuesday, Feb 8WOD: FREESTYLE DIANE45
CrossFit WOD 02.04.22
WOD: GRACE (see 02.05.21) 30 clean and jerks, 135/95 AWOD for time, row 2000m, then 9 v-ups 15 n-ups 21 sit ups
CrossFit WOD 02.03.22
WOD3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 burpee box jumps, 24/206 slam balls, 30/209 KB swings, 55/40 AWODtabata toes to bar/ring dips
CrossFit WOD 02.02.22
WOD 3 rounds row 250m 15 thrusters, 95/65 row 250m 15 pull ups AWOD tabata plank hold/push ups mash up
CrossFit WOD 02.01.22
STRENGTH OH squat 5-5-3-3-2-1-1 WOD 30-20-10 OH walking lunges, 45/25 DU’s butterfly sit ups AWOD 30 GHD hip extensions
CrossFit WOD 01.31.22
STRENGTH front squat 5-5-3-3-2-1-1 WOD 21-18-15-12-9-6-3 SDHP, 85/55 push press AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WODs Jan 31-Feb 4
Monday, Jan 31STRENGTHfront squat 5-5-3-3-2-1-1WOD21-18-15-12-9-6-3SDHP, 85/55push press Tuesday, Feb 1STRENGTHOH squat 5-5-3-3-2-1-1WOD30-20-10OH walking lunges, 45/25DU’sbutterfly sit ups Wednesday, Feb 2WOD3 roundsrow 250m15 thrusters, 95/65row 250m15
CrossFit WOD 01.28.22
WOD max reps in 2 minutes at 6 stations, 1 minute rest between stations power clean, 135/95 slam balls, 30/20 ring push ups power clean,
CrossFit WOD 01.27.22
WODrow 500m15 high hang power snatch, 95/6515 OH squatsrow 500m15 low hang power snatch15 OH squatsrow 500m15 power snatch15 OH squats AWODtabata side plank
CrossFit WOD 01.26.22
STRENGTH push jerk 5-5-3-3-2-1-1 WOD (see 01.27.21) 6 minutes on the clock run 800m then, max reps chest to bar pull ups AWOD for time,
CrossFit WOD 01.25.22
WOD AMRAP in 20 minutes 200m med ball carry 15 box jumps, 24/20 10 deadlifts, 185/135 5 bar facing burpees AWOD for time, 50 med
CrossFit WOD 01.24.22
STRENGTHbench press 5-5-3-3-2-1-1 WOD (see 01.25.21)AMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …goblet squats, 55/40handstand push ups AWOD30 Russian twists
CrossFit WODs Jan 24-28
Monday, Jan 24STRENGTHbench press 5-5-3-3-2-1-1WOD (see 01.25.21)AMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …goblet squats, 55/40handstand push ups Tuesday, Jan 25WODAMRAP in 20 minutes200m med
CrossFit WOD 01.21.22
WOD: CF GAMES OPEN WOD 15.1 and 15.1a CLOCK DOES NOT STOP BETWEEN WODS AMRAP in 9 minutes 15 toes to bar 10 deadlifts, 115/75
CrossFit WOD 01.20.22
STRENGTH max height box jump (see 01.18.21) max weight pull up OR max sec flex arm hang (see 01.21.21) WOD 7 rounds 7 pull ups
CrossFit WOD 01.19.22
STRENGTH deadlift 1-1-1 WOD (see 01.22.21) 50 DB bench press, 45/30 run Kluge Lakes Lane AWOD not for time, 9 v-ups 15 n-ups 21 sit
CrossFit WOD 01.18.22
STRENGTHback squat 1-1-1 WOD (see 01.20.21)200m OH plate carry, 45/25then,5 rounds10 wall ball shots, 20/1410 med ball sit ups AWODnot for time,3 rounds10 hollow rocks20
CrossFit WOD 01.17.22
STRENGTHshoulder press 1-1-1 WOD (see 01.19.21)25 power snatch, 95/6525 OH squats25 power cleans25 thrustersEMOM 3 burpees AWOD25 GHD hip extensions and GHD sit ups
CrossFit WODs Jan 17-21
Monday, Jan 17STRENGTHshoulder press 1-1-1WOD (see 01.19.21)25 power snatch, 95/6525 OH squats25 power cleans25 thrustersEMOM 3 burpees Tuesday, Jan 18STRENGTHback squat 1-1-1WOD (see 01.20.21)200m OH
CrossFit WOD 01.14.22
STRENGTH clean pulls 3-3-3 hang squat clean 2-2-2 squat clean 1-1-1 WOD 3 rounds 10 toes to bar 10 1-arm DB hang clean and jerk,
CrossFit WOD 01.13.22
WOD (similar to 01.07.21) row 1000m, rest 4 minutes row 750m, rest 3 minutes row 500m, rest 2 minutes row 250m AWOD 100 reps core
CrossFit WOD 01.12.22
STRENGTH snatch pull 3-3-3 hang squat snatch 2-2-2 squat snatch 1-1-1 WOD 30-20-10 alt DB snatch, 45/30 butterfly sit ups walking lunges AWOD 25 calf
CrossFit WOD 01.11.22
WOD AMRAP in 15 minutes 10 pull ups 5 deadlifts, 225/155 10 push ups 5 deadlifts 10 box jumps, 24/20 AWOD tabata wall sit/handstand hold
CrossFit WOD 01.10.22
WOD50 squats21 shoulder press, 95/6515 KB swings, 55/409 ring dips50 squats21 push press15 KB swings9 ring dips50 squats21 push jerk15 KB swings9 ring dips AWOD20
CrossFit WODs Jan 10-14
Monday, Jan 10WOD50 squats21 shoulder press, 95/6515 KB swings, 55/409 ring dips50 squats21 push press15 KB swings9 ring dips50 squats21 push jerk15 KB swings9 ring
CrossFit WOD 01.07.22
WOD3 rounds50 DU’s10 back squats, 225/155 (from rack)12 DB renegade rows, 45/30 AWODtabata side plank
CrossFit WOD 01.06.22
STRENGTH split jerk 8 x 2 WOD 21-15-9 toes to bar slam balls, 30/20 AWOD 30 calf raises 30 Russian twists 2019 WEIGHTLIFTING CLINIC WITH
CrossFit WOD 01.05.22
WOD 0:00-1:00 row, meters 1:00-2:00 1 thruster, 95/65 + row 2:00-3:00 2 thrusters + row 3:00-4:00 3 thrusters + row 4:00-5:00 4 thrusters + row
CrossFit WOD 01.04.22
WOD (see 01.04.21) AMRAP in 20 minutesrun 200m3 hang power cleans, 135/954 KB swings, 55/405 box jumps, 24/20 AWOD 20 calf raises 20 GHD hip
CrossFit WOD 01.03.22
STRENGTH snatch balance + 2 OH squats WOD 10-8-6-4-2 chest to bar pull ups pistols AWOD 20 calf raises 20 GHD hip extensions and GHD
CrossFit WODs Jan 3-7
Monday, Jan 3STRENGTHsnatch balance + 2 OH squatsWOD10-8-6-4-2chest to bar pull upspistols Tuesday, Jan 4WOD (see 01.04.21)AMRAP in 20 minutesrun 200m3 hang power cleans, 135/954
CrossFit WOD 12.31.21
ONE CLASS TODAY AT 8:30 AMCLOSED SATURDAY, JAN 1 WOD: CAN BE DONE WITH A PARTNER5 roundsrun 400m30 box jumps, 24/2030 (class pick) AWODguys vs
CrossFit WOD 12.30.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PMWARM UP2 x 10 squats, push ups, sit ups, pull ups WODrow 1000m21 SDHP, 75/5521
CrossFit WOD 12.29.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM STRENGTHE2MOM for 16 minutes3 bench press3 deadlifts WODtabata row AWOD20 GHD hip extensions and
CrossFit WOD 12.28.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat
CrossFit WOD 12.27.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM WOD21-18-15-12-9-6wall ball shotsmed ball sit ups1-2-3-4-5-6squat clean + split jerk, 135/95 AWODtabata side plank
CrossFit WODs Dec 27-31
Monday, Dec 27CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PMWOD21-18-15-12-9-6wall ball shots, 20/14med ball sit ups1-2-3-4-5-6squat clean + split jerk, 135/95 Tuesday,
CrossFit WOD 12.24.21
ONE CLASS TODAY AT 8:30 AMWOD: 12 DAYS OF CHRISTMAS CROSSFITrep scheme follows the song: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 …1. tuck jump2. burpees3. pull
CrossFit WOD 12.23.21
STRENGTH (see 01.19.21)standing broad jump 1-1-1 WOD3 rounds50 DU’s400m run30 walking lunges200m KB carry, 55/4010 handstand push ups AWOD30 Russian twists
CrossFit WOD 12.22.21
WOD7 rounds7 power cleans, 95/657 thrusters7 lateral burpees AWODtabata plank hold/sit ups mash up
CrossFit WOD 12.21.21
WODAMRAP in 18 minutes1-1-1-1, 2-2-2-2, 3-3-3-3 …pull uppush upsquat snatch, 95/65box jump, 24/20
CrossFit WOD 12.20.21
STRENGTH8 x 3 position power snatch WOD21-15-91-arm DB snatch, 45/30toes to bar1-arm DB snatchsit ups AWOD30 GHD hip extensions
CrossFit WODs Dec 20-25
Monday, Dec 20STRENGTH8 x 3 position power snatchWOD21-15-91-arm DB snatch, 45/30toes to bar1-arm DB snatchsit ups Tuesday, Dec 21WODAMRAP in 18 minutes1-1-1-1, 2-2-2-2, 3-3-3-3 …pull
CrossFit WOD 12.17.21
WOD50-40-30-20-10row, cal.after each set10 deadlifts, 205/13510 knees to elbows AWODtabata weighted plank hold
CrossFit WOD 12.16.21
STRENGTH5 x shoulder press + 2 push press WOD21-15-9ring rowsDB hang power clean,, 45/30push upsn-ups AWOD30 GHD hip extensions