WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
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 03.03.21)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 21 STRENGTH EMOM for 8 minutes 3 back squats rest 4 minutes EMOM for 8 minutes 3 deadlifts Tuesday, Feb 22 WOD (see
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 (see 02.11.20) AMRAP in 9 minutes 3-6-9 … squat snatch, 95/65 pull ups AWOD 30
CrossFit WOD 02.14.22
WODrun 400m20 power cleans, 95/6520 front squats20 push upsrun 400m20 squat cleans20 push press20 push upsrun 400m20 hang power cleans20 thrusters20 push ups AWODtabata L-sit/plank
CrossFit WODs Feb 14-18
Monday, Feb 14 WOD run 400m 20 power cleans, 95/65 20 front squats 20 push ups run 400m 20 squat cleans 20 push press 20
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 (see 02.08.21) 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
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 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 WOD3 rounds50 DU’s400m run30 walking lunges200m KB carry, 55/4010 handstand push ups AWOD30 Russian twists
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
