WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
CrossFit WOD 10.29.21
FUN FRIDAY PARTNER WOD: THE GREAT PUMPKIN CAPER AMRAP in 15 minutes 400m pumpkin run, 20/14 15 pumpkin wall shots, 20/14 15 jack o lantern
CrossFit WOD 10.28.21
WOD: GBAR3 CRIPPLER 30 back squats, 225/155 row 1000m rest 4 minutes 30 clean and jerks, 135/95 run Kluge Lakes Lane AWOD 30 Russian twists
CrossFit WOD 10.27.21
STRENGTH split jerk 10 x 1 WOD: FRANKENSTEIN (see 10.28.20) 21-15-9 DB hang squat clean thrusters, 45/30 ring rows AWOD 30 GHD hip extensions
CrossFit WOD 10.26.21
WOD: DEAD ANNIE (see 10.27.20) 50-40-30-20-10 DU’s + sit ups 10-8-6-4-2 DEAD lifts, 225/165 AWOD tabata DB bench press
CrossFit WOD 10.25.21
WOD: FRIGHT GONE BAD (see 10.26.20) 3 rounds, 1 min rest between rounds AMRAP in 1 minute at 5 stations hang power snatch, 75/55 OH
CrossFit WODs Oct 25-29
Monday, Oct 25 WOD: FRIGHT GONE BAD (see 10.26.20) 3 rounds, 1 min rest between rounds AMRAP in 1 minute at 5 stations hang power
Saturday at The Bar
NO CROSSFIT CLASS, IT’S COMPETITION DAY! COME BY TO CHEER ON BILL, TOMMY, AND WILLIAM AT OUR ANNUAL SETEX MASTERS FALL CLASSIC GBAR3 VOLNTEERS: PARK
CrossFit WOD 10.22.21
WOD 25 DU’s 25 slam balls, 30/20 then, 5 rounds sprint to grate 10 jumping squats sprint to start 10 KB SDHP, 55/40 then, 25
CrossFit WOD 10.21.21
STRENGTH/WOD E2MOM for 16 minutes 3 bench press 4 KB swings, 55/40 5 box jumps, 24/20 AWOD max partner med ball sit ups in 90
CrossFit WOD 10.20.21
WOD AMRAP in 15 minutes 5 pull ups 10 push ups 15 front squats, 115/75 200m DB carry, 45/30 AWOD 2 rounds for max sit
CrossFit WOD 10.19.21
WOD row 1000m 21 shoulder press 12 knees to elbows row 1000m 21 push press 12 knees to elbows row 1000m 21 push jerk 12
CrossFit WOD 10.18.21
STRENGTH sumo deadlift 5-5-3-3-2-1-1 WOD 20-2 alt 1-arm DB snatch, 45/30 2-20 walking lunges AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WODs Oct 18-22
Monday, Oct 18 STRENGTH sumo deadlift 5-5-3-3-2-1-1 WOD 20-2 alt 1-arm DB snatch, 45/30 2-20 walking lunges Tuesday, Oct 19 WOD row 1000m 21 shoulder
CrossFit WOD 10.15.21
WOD 21-15-9 wall ball shots, 20/14 KB swings med ball sit ups goblet squats row, cal. AWOD 100 reps core
CrossFit WOD 10.14.21
WOD 3 rounds run 400m 10 clean and jerks, 135/95 12 chest to bar pull ups AWOD 60 seconds hollow rocks, rest 60 seconds 40
CrossFit WOD 10.13.21
WOD (see 10.16.20) AMRAP in 14 minutes 5 OH squats, 115/75 10 box jumps, 24/20 15 DB bench press, 45/30 AWOD tabata side plank
CrossFit WOD 10.12.21
STRENGTH 10 x 90 second rounds, increase load each round power clean + hang squat clean + squat clean WOD 3 x 90 second rounds,
CrossFit WOD 10.11.21
STRENGTH power snatch 10 x 1 WOD AMRAP in 7 minutes 8/2, 8/4, 8/6, 8/8 … slam balls, 30/20 hang power snatch, 75/55 AWOD 20
CrossFit WODs Oct 11-15
Monday, Oct 11 STRENGTH power snatch 10 x 1 WOD AMRAP in 7 minutes 8/2, 8/4, 8/6, 8/8 … slam balls, 30/20 hang power snatch,
CrossFit WOD 10.08.21
WOD AMRAP in 14 minutes 5 deadlifts, 225/155 10 DB push press, 45/30 5 deadlifts 15 wall ball shots AWOD max partner med ball sit
CrossFit WOD 10.07.21
WOD 200m run 25 toes to bar 25 plate push ups, 45/25 1 lap OH plate carry 50 burpees on plate 50 DU’s 1 lap
CrossFit WOD 10.06.21
WOD 3 rounds row 500m 3x 5 DB deadlift, 45/30 5 DB hang squat clean thrusters 5 pull ups AWOD tabata hollow rocks/superman mash up
CrossFit WOD 10.05.21
STRENGTH back squat 5 x 3 WOD AMRAP in 11 minutes 10 KB swings, 55/40 9 box jumps, 24/20 8 DB walking lunges, 45/30 AWOD
CrossFit WOD 10.04.21
STRENGTH push press 5 x 3 WOD 400m med ball carry, 20,14 then, 21-15-9 med ball cleans med ball sit ups then, 200m med ball
CrossFit WODs Oct 4-8
Monday, Oct 4 STRENGTH push press 5 x 3 WOD 400m med ball carry, 20,14 then, 21-15-9 med ball cleans med ball sit ups then,
CrossFit WOD 10.01.21
STRENGTH/WOD EMOM for 20 minutes (rotate to a different station each minute) a) 5 chest to bar pull ups b) 5 power cleans, 75-85% c)
CrossFit WOD 09.30.21
WOD 5 x 2 minute rounds, 1 minute rest between rounds 20 DU’s, max reps wall ball shots, 20/14 20 DU’s, max reps slam balls,
CrossFit WOD 09.29.21
WOD (see 09.30.20) for max meters row 1 minute rest 30 sec row 2 minutes rest 1 minute row 3 minutes rest 90 seconds row
CrossFit WOD 09.28.21
WOD: SNATCH CHIEF (see 09.29.20) 5 rounds, 1 minute rest between rounds AMRAP in 3 minutes 3 power snatch, 115/75 6 push ups 9 air
CrossFit WOD 09.27.21
STRENGTH 10 x 90 second rounds, increase load each round pause front squat + front squat WOD 10-8-6-4-2 1-arm DB hang clean and jerk, 50/35
CrossFit WODs Sept 27-Oct 1
Monday, Sept 27 STRENGTH 10 x 90 second rounds, increase load each round pause front squat + front squat WOD 10-8-6-4-2 1-arm DB hang clean
CrossFit WOD 09.24.21
WOD (see 09.23.20) 3 rounds 15 thrusters, 95/65 row 250m 15 pull ups row 250m AWOD for time, 50 butterfly sit ups
CrossFit WOD 09.23.21
STRENGTH bench press 5-5-3-3-2-1-1 WOD AMRAP in 7 minutes 8/2, 8/4, 8/6, 8/8 … KB swings, 55/40 handstand push ups AWOD 20 GHD hip extensions
CrossFit WOD 09.22.21
WOD (see 09.29.20) 21-15-9 OH squats, 95/65 run 800m after each set AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WOD 09.21.21
WOD AMRAP in 15 minutes 5 DB renegade rows, 45/30 10 deadlifts, 225/155 15 toes to bar AWOD tabata side plank
CrossFit WOD 09.20.21
WOD: CROSSFIT OLYMPIC TOTAL (see 04.27.18) clean & jerk 1-1-1 snatch 1-1-1 Your Olympic Total is the sum or your best attempt at each movement
CrossFit WODs Sept 20-24
Monday, Sept 20 WOD: CROSSFIT OLYMPIC TOTAL (see 04.27.18) clean & jerk 1-1-1 snatch 1-1-1 Your Olympic Total is the sum or your best attempt
Saturday at The Bar
CROSSFIT 8:30 AM FREE NUTRITION SEMINAR 10:30-NOON Friends/family are welcome to attend!
CrossFit WOD 09.17.21
NUTRITION SEMINAR IS THIS SATURDAY, SEPT 18, 10:30 AM-NOON Friends/family are welcome to attend this FREE seminar! STRENGTH thruster (from ground) 10 x 2 WOD
CrossFit WOD 09.16.21
OUR ANNUAL NUTRITION SEMINAR IS ON SATURDAY, SEPT 18, 10 AM-NOON Friends/family are always welcome to attend this FREE seminar! THE NO SUGAR CHALLENGE KICKS
CrossFit WOD 09.15.21
WOD 10-9-8-7-6-5-4-3-2-1 hang power cleans, 135/95 EVEN: box jumps, 24/20 ODD: run 200m AWOD tabata wall sit/handstand hold mashup
CrossFit WOD 09.14.21
We are planning to be open, but stay tuned to Kluge Rd flooding. We will try to alert you if the road floods and you
CrossFit WOD 09.13.21
STRENGTH: CROSSFIT TOTAL (see 09.14.20) back squat 1-1-1 shoulder press 1-1-1 deadlift 1-1-1 Your CrossFit Total score is the sum of all 3 lifts AWOD
CrossFit WODs Sept 13-17
Monday, Sept 13 STRENGTH: CROSSFIT TOTAL (see 09.14.20) back squat 1-1-1 shoulder press 1-1-1 deadlift 1-1-1 Your CrossFit Total score is the sum of all
CrossFit WOD 09.10.21
WOD 21-15-9 wall ball shots, 20/14 box jumps, 24/20 deadlifts, 225/155 push ups AWOD tabata side plank
CrossFit WOD 09.09.21
WOD: B-1 Australian Hero WOD (see 08.18.20) 3 rounds run 400m 21 KB swings, 55/40 15 knees to elbows 9 ring dips AWOD 25 GHD
CrossFit WOD 09.08.21
STRENGTH OH squat 8 x 3 WOD 10-8-6-4-2 hang power snatch, 75/55 slam balls, 30/20 pistols AWOD 30 Russian twists
CrossFit WOD 09.07.21
WOD (see 09.07.20) 3 x 6 minute rounds, clock does not stop between rounds row 1000m, max reps shoulder press, 95/65 (from rack) row 1000m,
CrossFit WODs Sept 6-10
Monday, Sept 6 CLOSED, HAPPY LABOR DAY! Tuesday, Sept 7 WOD (see 09.07.20) 3 x 6 minute rounds, clock does not stop between rounds row
CrossFit WOD 09.03.21
WE ARE RUNNING ALL CLASSES TODAY! AND, BRINGING BACK THE 5 PM CLASS! NO CLASSES SATURDAY, SUNDAY OR MONDAY JOIN US THIS EVENING AT 5
CrossFit WOD 09.02.21
WOD (see 09.02.20) 4 rounds for individual times, rest 2 min between rounds 5 toes to bar 10 burpee box jump overs, 24/20 15 DU’s
CrossFit WOD 09.01.21
WOD: INCREDIBLE HULK (see 09.03.20) AMRAP in 20 minutes 5 dead lifts, 115/70 5 hang power cleans 5 front squats 5 push press 5 back
CrossFit WOD 08.31.21
STRENGTH split jerk 5-5-3-3-2-1-1 WOD (see 09.01.20) 21-15-9 DB bench press, 45/30 KB swings, 55/40 row, cal AWOD 30 Russian twists
CrossFit WOD 08.30.21
STRENGTHback squat 5 x 3 WOD: JACKIE (see 08.31.20)row 1000m50 thrusters, 45/3530 pull ups AWODnot for time,3 rounds10 hollow rocks20 supermansthen, 30 sec samson stretch
CrossFit WODs Aug 30-Sept 3
Monday, Aug 30 STRENGTH back squat 5 x 3 WOD: JACKIE (see 08.31.20) row 1000m 50 thrusters, 45/35 30 pull ups Tuesday, Aug 31 STRENGTH
CrossFit WOD 08.27.21
STRENGTH E2MOM for 16 minutes 3 bench press 5 deadlifts AWOD for time, run Kluge Lakes Lane
CrossFit WOD 08.26.21
STRENGTH shoulder press 1-1-1 push press 3-3-3 push jerk 5-5-5 WOD (see 08.27.20) 100 OH walking lunges, 45/25 EMOM 3 plate burpees AWOD not for
CrossFit WOD 08.25.21
WOD (see 08.26.20) 50 DU’s, then 5-10-15-20 wall ball shots, 20/14 power snatch, 75/55 box jumps, 24/20 SDHP, 75/55 then, 50 DU’s AWOD 20 GHD
CrossFit WOD 08.24.21
WOD (see 08.25.20) 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 08.23.21
WOD: TABATA THIS (see 08.24.20) tabata row rest 1 minute tabata squats rest 1 minute tabata pull ups rest 1 minute tabata push ups rest
CrossFit WODs Aug 23-27
Monday, Aug 23 WOD: TABATA THIS (see 08.24.20) tabata row rest 1 minute tabata squats rest 1 minute tabata pull ups rest 1 minute tabata
CrossFit WOD 08.20.21
WOD (see 08.21.20) 5 x 2 minute rounds, 1 minute rest btw rounds 3 back squats, 85% (from rack) sprint 1 lap max reps slam
CrossFit WOD 08.19.21
WOD run 800m, then 3 rounds 15 wall ball shots, 20/14 15 box jumps, 24/20 15 DB push press, 45/30 15 toes to bar AWOD
CrossFit WOD 08.18.21
WOD (see 08.20.20) AMRAP in 15 minutes 50 DU’s 40 cal row 30 walking lunges 20 pull ups 10 handstand push ups AWOD tabata wall
CrossFit WOD 08.17.21
STRENGTH/WOD EMOM for 16 minutes ODD: 5 med ball cleans + 3 lateral burpees EVEN: hang power clean + power clean AWOD for time, 9
CrossFit WOD 08.16.21
STRENGTH deadlift 10 x 1 WOD 8 minutes on the clock 5 rounds sprint to grate 10 jumping squats sprint to start 10 KB SDHP,
CrossFit WODs Aug 16-20
Monday, Aug 16 STRENGTH deadlift 10 x 1 WOD 8 minutes on the clock 5 rounds sprint to grate 10 jumping squats sprint to start
CrossFit WOD 08.13.21
WOD 10-9-8-7-6-5-4-3-2-1 EVEN OH squats, 95/65 pull ups box jumps, 24/20 ODD power snatch ring dips box jumps AWOD tabata side plank
CrossFit WOD 08.12.21
WOD 3 rounds row 500m 21 DB push press, 45/30 15 butterfly sit ups 9 slam balls, 30/20 AWOD 30 Russian twists
CrossFit WOD 08.11.21
STRENGTH/WOD EMOM for 16 minutes ODD: squat clean + front squat + thruster EVEN: 20 DU’s AWOD tabata L-sit/plank hold mash up
CrossFit WOD 08.10.21
WOD (see 08.13.19) 21-18-15-12-9-6-3 wall ball shots, 20/14 push ups AFTER each round 3 deadlifts + 2 hang power cleans + 1 push jerk, 155/105
CrossFit WOD 08.09.21
STRENGTH 8 x 3 position power snatch (high hang, low hang, ground) WOD 30-20-10 alt DB snatch, 45/30 walking lunges AWOD 20 GHD hip extensions
CrossFit WODs Aug 9-13
Monday, Aug 9 STRENGTH 8 x 3 position power snatch (high hang, low hang, ground) WOD 30-20-10 alt DB snatch, 45/30 walking lunges Tuesday, Aug
CrossFit WOD 08.06.21
WOD AMRAP in 15 minutes 5 thrusters, 115/75 10 pull ups 5 thrusters 10 box jumps, 24/20 AWOD tabata hollow rocks/superman mash up
CrossFit WOD 08.05.21
WOD 5 rounds 100m sprint 100m DB Farmer’s carry, 45/30 100m sprint 100m DB waiter’s carry 15 ? (class pick) AWOD 30 Russian twists
CrossFit WOD 08.04.21
STRENGTH bench press 5 x 5 WOD 10 rounds 10 KB swings, 55/40 10 sit ups AWOD stretch/foam roll
CrossFit WOD 08.03.21
WOD (see 08.05.20) AMRAP in 17 minutes 8 toes to bar 10 1-arm DB hang clean + jerk, 50/35 14/12 calorie row AWOD 25 GHD
CrossFit WOD 08.02.21
WOD: DIANE (see 08.03.20) 21-15-9 deadlifts, 225/155 handstand push ups AWOD 30 sec hollow rocks 30 sec plank hold then, 21-15-9 n-ups air squats
CrossFit WODs Aug 2-6
Monday, Aug 2 WOD: DIANE (see 08.03.20) 21-15-9 dead lifts, 225/155 hand stand push ups Tuesday, Aug 3 WOD (see 08.05.20) AMRAP in 17 minutes
CrossFit WOD 07.30.21
WOD max reps in 2 minutes at 6 stations, 1 minute rest between stations assault bike, ca. DB push press, 45/30 toes to bar DB
CrossFit WOD 07.29.21
WOD 3 rounds row 500m 15 power snatch, 95/65 15 OH squats AWOD 30 Russian twists
CrossFit WOD 07.28.21
WOD: neleH (see 06.03.20) 3 rounds 12 pull ups 21 KB swings, 55/40 400m run AWOD tabata butterfly sit ups/push ups mash up
CrossFit WOD 07.27.21
STRENGTH front squat 5 x 5 WOD AMRAP in 5 minutes 3-6-9… wall ball shots, 20/14 med ball sit ups AWOD 25 GHD hip extensions
CrossFit WOD 07.26.21
STRENGTH push press 5 x 5 WOD AMRAP in 4 minutes burpee box jump overs, 24/20 AWOD not for time, 3 rounds 10 hollow rocks
CrossFit WODs July 26-30
Monday, July 26 STRENGTH push press 5 x 5 WOD AMRAP in 4 minutes burpee box jump overs, 24/20 Tuesday, July 27 STRENGTH front squat
CrossFit WOD 07.23.21
WOD AMRAP in 15 minutes 5 box jumps, 24/20 10 power cleans, 135/95 15 toes to bar AWOD tabata weighted plank hold
CrossFit WOD 07.22.21
WOD 3 x 5 minute rounds, 1 minute rest between rounds run 400m row 500m max reps air squats AWOD tabata push ups/sit ups mash
CrossFit WOD 07.21.20
STRENGTH split jerk 10 x 1 WOD (see 07.24.19) 7 rounds 7 SDHP, 75/55 7 push press AWOD 20 GHD hip extensions and GHD sit
