WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
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 7 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
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 31 STRENGTH front squat 5-5-3-3-2-1-1 WOD 21-18-15-12-9-6-3 SDHP, 85/55 push press Tuesday, Feb 1 STRENGTH OH squat 5-5-3-3-2-1-1 WOD 30-20-10 OH walking lunges,
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
WOD (see 01.31.19)row 500m15 high hang power snatch, 95/6515 OH squatsrow 500m15 low hang power snatch15 OH squatsrow 500m15 power snatch15 OH squats AWODtabata side
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 24 STRENGTH bench press 5-5-3-3-2-1-1 WOD (see 01.25.21) AMRAP in 7 minutes 8/2, 8/4, 8/6, 8/8 … goblet squats, 55/40 handstand push ups
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 17 STRENGTH shoulder press 1-1-1 WOD (see 01.19.21) 25 power snatch, 95/65 25 OH squats 25 power cleans 25 thrusters EMOM 3 burpees
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 (see 01.07.21 and 07.17.20) row 1000m, rest 4 minutes row 750m, rest 3 minutes row 500m, rest 2 minutes row 250m AWOD 100 reps
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 10 WOD 50 squats 21 shoulder press, 95/65 15 KB swings, 55/40 9 ring dips 50 squats 21 push press 15 KB swings
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 minutes run 200m 3 hang power cleans, 135/95 4 KB swings, 55/40 5 box jumps, 24/20 AWOD 20 calf
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 3 STRENGTH snatch balance + 2 OH squats WOD 10-8-6-4-2 chest to bar pull ups pistols Tuesday, Jan 4 WOD (see 01.04.21) AMRAP
CrossFit WOD 12.31.21
ONE CLASS TODAY AT 8:30 AM CLOSED SATURDAY, JAN 1 WOD: CAN BE DONE WITH A PARTNER 5 rounds run 400m 30 box jumps, 24/20
CrossFit WOD 12.30.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM WARM UP 2 x 10 squats, push ups, sit ups, pull ups WOD row
CrossFit WOD 12.29.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM STRENGTH E2MOM for 16 minutes 3 bench press 3 deadlifts WOD tabata row AWOD
CrossFit WOD 12.28.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM STRENGTH 10 x 90 second rounds, increase load each round pause front squat +
CrossFit WOD 12.27.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM WOD: (see 12.29.20) 21-18-15-12-9-6 wall ball shots med ball sit ups 1-2-3-4-5-6 squat clean
CrossFit WODs Dec 27-31
Monday, Dec 27 CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM WOD: (see 12.29.20) 21-18-15-12-9-6 wall ball shots, 20/14 med ball sit
CrossFit WOD 12.24.21
ONE CLASS TODAY AT 8:30 AM WOD: 12 DAYS OF CHRISTMAS CROSSFIT rep scheme follows the song: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 … 1. tuck
CrossFit WOD 12.23.21
STRENGTH (see 01.19.21) standing broad jump 1-1-1 WOD 3 rounds 50 DU’s 400m run 30 walking lunges 200m KB carry, 55/40 10 handstand push ups
CrossFit WOD 12.22.21
WOD 7 rounds 7 power cleans, 95/65 7 thrusters 7 lateral burpees AWOD tabata plank hold/sit ups mash up
CrossFit WOD 12.21.21
WOD AMRAP in 18 minutes 1-1-1-1, 2-2-2-2, 3-3-3-3 … pull up push up squat snatch, 95/65 box jump, 24/20
CrossFit WOD 12.20.21
STRENGTH 8 x 3 position power snatch WOD 21-15-9 1-arm DB snatch, 45/30 toes to bar 1-arm DB snatch sit ups AWOD 30 GHD hip
CrossFit WODs Dec 20-25
Monday, Dec 20 STRENGTH 8 x 3 position power snatch WOD 21-15-9 1-arm DB snatch, 45/30 toes to bar 1-arm DB snatch sit ups Tuesday,
CrossFit WOD 12.17.21
WOD 50-40-30-20-10 row, cal. after each set 10 deadlifts, 205/135 10 knees to elbows AWOD tabata weighted plank hold
CrossFit WOD 12.16.21
STRENGTH 5 x shoulder press + 2 push press WOD 21-15-9 ring rows DB hang power clean,, 45/30 push ups n-ups AWOD 30 GHD hip
CrossFit WOD 12.15.21
WOD (see 12.16.20) AMRAP in 17 minutes 5 chest to bar pull ups 10 box jumps, 24/20 15 OH squats, 95/65 200m run AWOD 30
CrossFit WOD 12.14.21
STRENGTH 10 x squat clean + front squat WOD AMRAP in 5 minutes 3-6-9 … wall ball shots, 20/14 med ball sit ups AWOD 30
CrossFit WOD 12.13.21
WOD 5 rounds, 1 minute rest between rounds AMRAP in 2 minutes 20 KB swings, 55/40 + max reps DB push press, 45/30 20 KB
CrossFit WODs Dec 13-17
Monday, Dec 13 WOD 5 rounds, 1 minute rest between rounds AMRAP in 2 minutes 20 KB swings, 55/40 + max reps DB push press,
CrossFit WOD 12.10.21
WOD (see 12.11.20) 15 minutes on the clock 30 clean and jerks, 135/95 then, AMRAP 20 DU’s 20 cal row AWOD 60 sec hollow rocks,
CrossFit WOD 12.09.21
WOD (see 12.10.20) row 500m 10 DB renegade man makers, 45/30 run 400m 10 DB renegade man makers row 250m 5 DB renegade man makers
CrossFit WOD 12.08.21
STRENGTH OH squat 3-3-3-1-1-1-1 WOD (see 12.09.20) AMRAP in 10 minutes 3-6-9 … pull ups power snatch, 95/65 OH squat AWOD 20 GHD hip extensions
CrossFit WOD 12.07.21
WOD (see 12.08.20) 10-9-8-7-6-5-4-3-2-1 deadlifts, 225/155 EVEN toes to bar lateral burpees ODD sprint 100m burpee box jump overs, 24/20 AWOD tabata side plank
CrossFit WOD 12.06.21
STRENGTH push jerk 3-3-3-1-1-1-1 WOD (see 12.07.20) 10-8-6-4-2 pistols ring dips, then row 1000m AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WODs Dec 6-10
Monday, Dec 6 STRENGTH push jerk 3-3-3-1-1-1-1 WOD (see 12.07.20) 10-8-6-4-2 pistols ring dips, then row 1000m Tuesday, Dec 7 WOD (see 12.08.20) 10-9-8-7-6-5-4-3-2-1 dead
CrossFit WOD 12.03.21
WOD (see 07.17.20) row 1000m, rest 4 minutes row 750m, rest 3 minutes row 500m, rest 2 minutes row 250m AWOD 100 reps core
CrossFit WOD 12.02.21
STRENGTH bench press 10 x 2 WOD AMRAP in 7 minutes 8/2, 8/4, 8/6, 8/8 … med ball sit ups, 20/14 med ball cleans AWOD
CrossFit WOD 12.01.21
WOD (see 11.30.20) 800m run 21 wall ball shots, 20/14 15 KB swings, 55/40 9 DB deadlifts, 45/30 400m run + 200m DB carry 21
CrossFit WOD 11.30.21
WOD (see 12.01.21) AMRAP in 18 minutes 15 box jumps, 24/20 12 push press, 115/75 9 toes to bar AWOD 30 Russian twists
CrossFit WOD 11-29-21
STRENGTH EMOM for 8 minutes 3 back squats rest 4 minutes EMOM for 8 minutes 3 deadlifts AWOD tabata DU’s/sit ups mash up
CrossFit WODs Nov 29-Dec 3
Monday, Nov 29 STRENGTH EMOM for 8 minutes 3 back squats rest 4 minutes EMOM for 8 minutes 3 deadlifts Tuesday, Nov 30 WOD (see
CrossFit WOD 11.25.21
HAPPY THANKSGIVING ONLY ONE CLASS TODAY AT 8:30 AM WOD: FILTHY FIFTY feel free to share this WOD with partners 50 box jumps, 24/20 50
CrossFit WOD 11.24.21
NO AFTERNOON CLASSES TODAY WOD 21-15-9 ring rows hang power snatch, 75/55 push ups slam balls, 30/20 row, cal. AWOD 30 Russian twists
CrossFit WODs 11.23.21
STRENGTH/WOD E2MOM for 16 minutes run 200m 3 hang power cleans, AHAP 4 DB push jerk, 50/35 AWOD tabata L-sit/plank hold mashup
CrossFit WOD 11.22.21
STRENGTH thruster 5 x 2 (rack) WOD (see 11.23.20) 5 minutes on the clock row 750m max reps thrusters, 95/65 AWOD 50 butterfly sit ups
CrossFit WODs Nov 22-27
Monday, Nov 22 STRENGTH thruster 5 x 2 (rack) WOD (see 11.23.20) 5 minutes on the clock row 750m max reps thrusters, 95/65 Tuesday, Nov
CrossFit WOD 11.19.21
WOD: HELEN (see 11.19.20) 3 rounds run 400m 21 KB swings, 55/40 12 pull ups AWOD 30 sec hollow rocks 30 sec plank hold 21-15-9
CrossFit WOD 11.18.21
WOD (see 11.18.20) AMRAP in 17 minutes 20 wall ball shots, 20/14 20 SDHP, 75/55 20 box jumps, 24/20 20 push press, 75/55 20 cal
CrossFit WOD 11.17.21
STRENGTH squat snatch 10 x 1 WOD 20-2 alt 1-arm DB snatch, 45/30 2-20 walking lunges AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WOD 11.16.21
STRENGTH push press 5-5-3-3-2-1-1 WOD (see 06.02.21) DEATH BY CLEAN AND JERK, 135/95 AWOD not for time, 3 rounds 10 hollow rocks 20 supermans
CrossFit WOD 11.15.21
WOD (see 11.16.20) row 1000m 100 air squats 50 DB bench press, 45/30 row 500m 50 air squats 25 DB bench press AWOD 20 GHD
CrossFit WODs Nov 15-19
Monday, Nov 15 WOD (see 11.16.20) row 1000m 100 air squats 50 DB bench press, 45/30 row 500m 50 air squats 25 DB bench press
Saturday at The Bar
GOOD LUCK TO AIMEE, EMILY AND ROSA TODAY AT THE GIRLS GONE RX COMPETITION This competition is a fundraiser for breast cancer prevention and early
CrossFit WOD 11.12.21
WOD 12 minutes on the clock AMRAP in 4 minutes: row, cal. AMRAP in 4 minutes: squat cleans, 135/95 AMRAP in 4 minutes: 10 push
CrossFit WOD 11.11.21
WOD 10 handstand push ups 20 pull ups 30 OH walking lunges, 45/25 400m run 50 thrusters, 45/35 400m run 30 OH walking lunges 20
CrossFit WOD 11.10.21
STRENGTH OH squats 10 x 1 WOD 7 rounds 7 KB swings, 55/40 7 burpees AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WOD 11.09.21
WOD AMRAP in 20 minutes 5 deadlifts, 225/155 10 box jumps, 24/20 5 deadlifts 10 toes to bar 20 wall ball shots, 20/14 AWOD max
CrossFit WOD 11.08.21
STRENGTH/WOD EMOM for 16 minutes ODD: 3 front squats EVEN: 20 DU’s AWOD tabata wall sit/handstand hold mash up
CrossFit WODs Nov 8-12
Monday, Nov 8 STRENGTH/WOD EMOM for 16 minutes ODD: 3 front squats EVEN: 20 DU’s Tuesday, Nov 9 WOD AMRAP in 20 minutes 5 deadlifts,
CrossFit WOD 11.05.21
WOD 3 rounds run 400m 21 ring push ups 15 OH squats, 95/65 9 butterfly sit ups AWOD 30 Russian twists
CrossFit WOD 11.04.21
WOD 10-9-8-7-6-5-4-3-2-1 EVEN pull ups push press, 115/75 box jumps, 24/20 ODD ring dips power cleans box jumps AWOD tabata side plank
CrossFit WOD 11.03.21
WOD (see 04.01.21) 4 rounds, rest exactly 3 minutes between rounds row 500m AWOD 100 reps core
CrossFit WOD 11.02.21
STRENGTH snatch balance 5-4-3-2-1-1 WOD AMRAP in 7 minutes 8/2, 8/4, 8/6 … alt 1-arm DB snatch, 45/30 knees to elbows AWOD not for time,
CrossFit WOD 11.01.21
STRENGTH deadlift 10 x 1 WOD AMRAP in 4 minutes 3-6-9 … shoulder press, 95/65 (rack) air squats AWOD 20 GHD hip extensions and GHD
CrossFit WODs Nov 1-5
Monday, Nov 1 STRENGTH deadlift 10 x 1 WOD AMRAP in 4 minutes 3-6-9 … shoulder press, 95/65 (rack) air squats Tuesday, Nov 2 STRENGTH
Saturday at The Bar
CROSSFIT 8:30 AM FREE MOBILITY CLINIC with MOVEMENT EVOLUTION: 10 AM
