WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
CrossFit WOD 07.20.21
WOD (see 07.23.20) 3 rounds, 1 minute rest between rounds AMRAP in 5 minutes 3 pull ups 6 KB swings, 55/40 9 goblet squats AWOD
CrossFit WOD 07.19.21
STRENGTH/WOD EMOM for 16 minutes ODD: 3 back squats EVEN: 20 DU’s AWOD tabata med ball sit ups
CrossFit WODs July 19-23
Monday, July 19 STRENGTH/WOD EMOM for 16 minutes ODD: 3 back squats EVEN: 20 DU’s Tuesday, July 20 WOD (see 07.23.20) 3 rounds, 1 minute
CrossFit WOD 07.16.21
WOD 2 rounds 50 wall ball shots, 20/14 40 KB SDHP, 55/40 30 OH walking lunges, 45/25 200m KB carry 10 DB renegade man makers,
CrossFit WOD 07.15.21
WOD 10-9-8-7-6-5-4-3-2-1 pull ups deadlifts, 225/155 push ups box jumps, 24/20 AWOD tabata side plank
CrossFit WOD 07.14.21
STRENGTH hang power snatch 5-5-5 power snatch + OH squat 3-3-3 squat snatch 1-1-1 WOD 3 rounds 10 DU’s 10 alt. DB snatch, 45/30 10
CrossFit WOD 07.13.21
WOD (see 07.13.20) 12 minutes on the clock AMRAP in 4 minutes row, cal. AMRAP in 4 minutes squat cleans, 135/95 AMRAP in 4 minutes
CrossFit WOD 07.12.21
STRENGTH hang power clean 5-5-5 power clean + front squat 3-3-3 squat clean 1-1-1 WOD 3 rounds 10 1-arm DB hang clean and jerk, 50/35
CrossFit WODs July 12-16
Monday, July 12 STRENGTH hang power clean 5-5-5 power clean + front squat 3-3-3 squat clean 1-1-1 WOD 3 rounds 10 1-arm DB hang clean
CrossFit WOD 07.09.21
WOD: DEATH BY BACK SQUAT (see 0710.20) with a continuously running clock 0:00-1:00 1 back squat, 225/155 1:00-2:00 2 back squats 2:00-3:00 3 back squats
CrossFit WOD 07.08.21
WOD (see 07.09.20)row 1000m50 DB bench press, 45/3050 box jumps, 24/20row 500m25 DB bench press25 box jumps AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 07.07.21
STRENGTH deadlift 5 x 3 WOD (see 07.08.20) AMRAP in 10 minutes 20/5, 20/10, 20/15, 20/20 … DU’s wall ball shots, 20/14 AWOD not for
CrossFit WOD 07.06.21
WOD 21 shoulder press, 95/65 15 deadlifts 9 hang power cleans 6 front squats 3 lateral burpees 21 push press 15 deadlifts 9 hang power
CrossFit WOD 07.05.21
STRENGTH OH squat 5-5-3-3-2-1-1 WOD (see 06.29.20) AMRAP in 10 minutes 10-8-6-4-2 power snatch, 95/65 OH squat toes to bar AWOD 30 Russian twists
CrossFit WODs July 5-9
Monday, July 5 STRENGTH OH squat 5-5-3-3-2-1-1 WOD (see 06.29.20) AMRAP in 10 minutes 10-8-6-4-2 power snatch, 95/65 OH squat toes to bar Tuesday, July
CrossFit WOD 07.02.21
STRENGTH/WOD E2MOM for 16 minutes 3 bench press, AHAP 4 KB swings, 55/40 5 box jumps, 24/20 AWOD tabata ring rows/n-ups mash up
CrossFit WOD 07.01.21
WOD (see 07.03.19) 4 rounds for individual times, rest exactly 3 minutes between rounds row 500m 15 wall ball shots, 20/14 AWOD 2 rounds for
CrossFit WOD 06.30.21
STRENGTH/WOD (see 06.30.20) EMOM for 20 minutes ODD: 1 clean & jerk EVEN: 3 muscle ups (scale 3 chest to bar pull ups + 3
CrossFit WOD 06.29.21
WOD 3 rounds, 1 minute rest between rounds max reps in 1 minute at 5 stations hang power snatch, 75/55 slam balls, 30/20 SDHP, 75/55
CrossFit WOD 06.28.21
WOD run 200m 20 power cleans, 95/65 20 front squats 20 ring push ups run 200m 20 squat cleans 20 push press 20 ring push
CrossFit WODs June 28-July 1
Monday, June 28 WOD run 200m 20 power cleans, 95/65 20 front squats 20 ring push ups run 200m 20 squat cleans 20 push press
CrossFit WOD 06.25.21
WOD: FUN FRIDAY PARTNER WOD AMRAP in 15 minutes BUY IN: 50 partner no wall ball shots, 20/14 1-1, 2-2, 3-3 … deadlifts, 225/155 box
CrossFit WOD 06.24.21
WOD (see 06.24.20) 21-18-15-12-9-6 KB swings, 55/40 20 DU’s after each set of KB swings 1-2-3-4-5-6 DB renegade rows, 45/30 AWOD 30 Russian twists
CrossFit WOD 06.23.21
STRENGTH (see 06.20.19) shoulder press 5 x 1 push press 5 x 1 push jerk 5 x 1 WOD 4 x 250m row, rest exactly
CrossFit WOD 06.22.21
WOD AMRAP in 20 minutes 5 hang power cleans, 135/95 10 toes to bar 5 hang power cleans 10 push ups 200m DB carry, 45/30
CrossFit WOD 06.21.21
STRENGTH (see 06.23.20) snatch grip push jerk 5 x 1 snatch balance 5 x 1 WOD 21-15-9 1-arm DB snatch, 45/30 slam balls, 30/20 1-arm
CrossFit WODs June 21-25
Monday, June 21 STRENGTH (see 06.23.20) snatch grip push jerk 5 x 1 snatch balance 5 x 1 WOD 21-15-9 1-arm DB snatch, 45/30 slam
CrossFit WOD 06.18.21
WOD (see 06.19.20) 7 rounds 7 power snatch, 95/65 7 OH squats 7 bar facing burpees AWOD 30 GHD hip extensions
CrossFit WOD 06.17.21
STRENGTH back squat 5 x 2 WOD 50-30-10 DU’s sit ups AWOD stretch/foam roll
CrossFit WOD 06.16.21
WOD: FRAN (see 06.16.20) 21-15-9 thrusters, 95/65 pull ups AWOD for time, run Kluge Lakes Lane
CrossFit WOD 06.15.21
WOD AMRAP in 14 minutes 5 deadlifts, 225/155 10 DB push press, 45/30 15 med ball sit ups, 20/14 AWOD tabata weighted plank hold
CrossFit WOD 06.14.21
STRENGTH 10 x 90 second rounds, increase load each round squat clean + front squat + thruster WOD tabata row AWOD not for time, 3
CrossFit WODs June 14-18
Monday, June 14 STRENGTH 10 x 90 second rounds, increase load each round squat clean + front squat + thruster WOD tabata row Tuesday, June
CrossFit WOD 06.11.21
WOD (see 06.11.20) 4 x 5 minute rounds, clock does not stop between rounds run 600m, max reps box jumps, 24/20 run 600m, max reps
CrossFit WOD 06.10.21
WOD (see 06.10.20) row 750m 21 DB deadlift, 45/30 21 DB hang squat cleans 21 med ball sit ups, 20/14 row 500m 15 DB deadlift
CrossFit WOD 06.09.21
STRENGTH push press 5-5-3-3-2-1-1 WOD (see 06.09.20) AMRAP in 7 minutes 2-4-6-8 … power clean, 155/105 handstand push up AWOD 20 GHD hip extensions and
CrossFit WOD 06.08.21
WOD 3 rounds, 1 minute rest between rounds AMRAP in 5 minutes 3 chest to bar pull ups 6 KB swings, 55/40 9 KB SDHP
CrossFit WOD 06.07.21
STRENGTH 8 x squat snatch + OH squat WOD (see 06.12.20) AMRAP in 8 minutes 8 slam balls, 30/20 2 hang squat snatch, 75/55 8/4,
CrossFit WODs June 7-11
Monday, June 7 STRENGTH 8 x squat snatch + OH squat WOD (see 06.12.20) AMRAP in 8 minutes 8 slam balls, 30/20 2 hang squat
CrossFit WOD 06.04.21
WOD 21-15-9 wall ball shots, 20/14 ring rows AFTER each set 200m med ball carry 200m OH plate carry, 45/25 AWOD max partner med ball
CrossFit WOD 06.03.21
WOD (see 06.04.19) 21-18-15-12-9-6-3 thrusters, 95/65 push ups row, cal. AWOD not for time, 3 x 20 supermans + 10 hollow rocks
CrossFit WOD 06.02.21
PLEASE TAKE NOTE OF THIS YOUTH STRENGTH AND CONDITIONING CAMP WE ARE OFFERING THIS SUMMER AT GBAR3. IT IS OPEN TO ANYONE TO SIGN UP
CrossFit WOD 06.01.21
STRENGTH bench press 5-5-3-3-2-1-1 WOD (see 06.03.19) AMRAP in 11 minutes 10 KB swings, 55/40 9 box jumps, 24/20 8 pistols AWOD 20 GHD hip
CrossFit WOD 05.31.21
One class today at 8:30 AMWOD: MEMORIAL DAY MURPHrun 1 mile100 pull ups200 push ups300 squatsrun 1 mileYou may break up the pull up, push
CrossFit WODs May 31-June 4
Monday, May 31 One class today at 8:30 AM WOD: MEMORIAL DAY MURPH run 1 mile 100 pull ups 200 push ups 300 squats run
CrossFit WOD 05.28.21
WOD3 roundsrun 800m21 KB swings, 55/4012 knees to elbows AWOD100 reps core
CrossFit WOD 05.27.21
WOD (see 05.28.20)4 x 3 minute rounds, no rest between rounds1. row 250m, then max back squats, 135/95 (from rack)2. row 250m, then max push
CrossFit WOD 05.26.21
STRENGTH deadlift 5-5-3-3-2-1-1 WOD (see 05.21.18) 15 pull ups 15 push ups then, 6 rounds sprint 100m + 10 jumping squats (out and back 3
CrossFit WOD 05.25.21
WOD (see 05.26.20)BUY IN: 50 DU’s10-8-6-4-2hand stand push upsbox jumps, 24/20DB renegade rows, 45/30DB walking lungesBUY OUT: 50 DU’s AWOD50 butterfly sit ups for time
CrossFit WOD 05.24.21
STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WODAMRAP in 6 minutes8/2, 8/4, 8/6, 8/8 …KB SDHP, 55/40slam balls,
CrossFit WODs May 24-28
Monday, May 24 STRENGTH 10 x 90 second rounds, increase load each round pause front squat + front squat WOD AMRAP in 6 minutes 8/2,
CrossFit WOD 05.21.21
WOD3 rounds50 walking lunges10 deadlifts, 225/15512 pull ups AWODtabata n-ups
CrossFit WOD 05.20.21
WOD (see 05.22.18)4 rounds10 power cleans, 115/7510 shoulder to overhead20 back squats20 DU’s AWOD60 sec hollow rocks60 sec rest40 sec hollow rocks40 sec rest20 sec
CrossFit WOD 05.19.21
WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 box jumps, 24/2015 slam balls, 30/2015 DB bench press, 45/30 AWODfor time,21-15-9med ball sit upsmed ball cleans
CrossFit WOD 05.18.21
STRENGTHshoulder press 1-1-1push press 3-3-3push jerk 5-5-5 WODAMRAP in 4 minutes3-6-9 …toes to barsquats AWOD25 GHD hip extensions
CrossFit WOD 05.17.21
STRENGTH/WODEMOM for 20 minutesODD: 3 power cleanEVEN: alternate 5 ring dips or 10 pistols (5 rounds of each) AWODfor time, 50 sit ups
CrossFit WODs May 17-21
Monday, May 17 STRENGTH/WOD EMOM for 20 minutes ODD: 3 power clean EVEN: alternate 5 ring dips or 10 pistols (5 rounds of each) Tuesday,
CrossFit WOD 05.14.21
STRENGTH OH squats 5 x 2 WOD row 750m 30 power snatch, 75/55 row 750m AWOD 100 reps core
CrossFit WOD 05.13.21
WODrun 600mrow 750m21 burpee box jump overs, 24/20run 400mrow 500m15 burpee box jump oversrun 200mrow 250m9 burpee box jump overs AWOD30 Russian twists
CrossFit WOD 05.12.21
WOD (see 05.17.17) 5 rounds, 1 minute rest between rounds AMRAP in 3 minutes 3 push jerk, 135/95 6 push ups 9 squats AWOD max
CrossFit WOD 05.11.21
WOD AMRAP in 15 minutes 5 deadlift, 225/155 10 KB swings, 55/40 5 deadlifts 10 toes to bar 20 DU’s AWOD 20 GHD hip extensions
CrossFit WOD 05.10.21
STRENGTH10 x squat clean + split jerk WODAMRAP in 4 minutes3-6-9 …wall ball shots, 20/14med ball sit ups AWOD25 GHD hip extensions
CrossFit WODs May 10-14
Monday, May 10 STRENGTH 10 x squat clean + split jerk WOD AMRAP in 4 minutes 3-6-9 … wall ball shots, 20/14 med ball sit
CrossFit WOD 05.07.21
WOD21-15-9thrusters, 95/65pull upspush upsrow, cal. AWODfor time,30 sec hollow rocks30 sec plank hold9 v-ups15 n-ups21 sit ups
CrossFit WOD 05.06.21
WOD3 x 6 minute rounds, clock does not stop between roundsrun 800m20 back squats, 115/75 (from rack)max reps box jumps, 30/24 AWODtabata L-sit/plank hold mash
CrossFit WOD 05.05.21
WOD4 rounds5 power cleans, 135/9525 wall ball shots, 20/145 power cleans25 slam balls, 30/20 AWODtabata wall sit/hand stand hold mash up
CrossFit WOD 05.04.21
STRENGTHpower snatch 10 x 1 WOD: JEREMY (see 07.28.20)21-15-9OH squats, 96/65burpees AWOD30 Russian twists
CrossFit WOD 05.03.21
STRENGTHpush press 5 x 3, all sets above 65% WOD21-15-9toes to barDB deadlift, 45/30DB push press AWOD20 GHD hip extensions and GHD sit ups
CrossFit WODs May 3-7
Monday, May 3 STRENGTH push press 5 x 3, all sets above 65% WOD 21-15-9 toes to bar DB deadlift, 45/30 DB push press Tuesday,
CrossFit WOD 04.30.21
WOD: THE GHOST (see 05.01.19) 6 rounds for max reps 1 min. row, cal. 1 min. burpees 1 min. DU’s 1 min. rest AWOD 100
CrossFit WOD 04.29.21
WOD row 500m, then 21-15-9 box jumps, 24/20 KB swings, 555/40 goblet squats pull ups then, row 250m AWOD 9 v-ups 15 n-ups 21 sit
CrossFit WOD 04.28.21
AS OF TODAY THE 4 PM CLASS IS CANCELLED UNTIL FURTHER NOTICE. EVENING CLASSES ARE AT 5 AND 6 PM. STRENGTH snatch balance 5-5-3-3-2-1-1 WOD
CrossFit WOD 04.27.21
STARTING WEDNESDAY, APRIL 28 THE 4 PM CLASS IS CANCELLED. EVENING CLASSES WILL BE AT 5 AND 6 PM. HYDROSTATIC BODY FAT TESTING TODAY, 4-7:30
CrossFit WOD 04.26.21
STRENGTH 10 x 90 second rounds, increase load each round hang power clean + power clean + squat clean WOD 10-8-6-4-2 hand stand push ups
CrossFit WODs April 26-30
Monday, April 26 STRENGTH 10 x 90 second rounds, increase load each round hang power clean + power clean + squat clean WOD 10-8-6-4-2 hand
CrossFit WOD 04.23.21
HYDROSTATIC BODY FAT TESTING NEXT TUESDAY, 4-7:30 PM. SIGN UP ONLINE! WOD 3 rounds row 500m 3 x 3 pull ups + 6 push ups
CrossFit WOD 04.22.21
STRENGTH EMOM for 8 minutes 3 back squats rest 4 minutes EMOM for 8 minutes 3 deadlifts AWOD tabata n-ups/butterfly sit ups mash up
CrossFit WOD 04.21.21
WOD: MIRACLE MILE (see 04.23.19)run 400m25 KB swings, 55/40200m farmer’s carry, 45/30200m waiter’s carry, 45/3025 box jumps, 24/20100m sprint100m walking lunges100m sprint100m walking lunges5 burpees400m
CrossFit WOD 04.20.21
WOD AMRAP in 15 minutes 5 DB renegade rows, 45/30 10 power snatch, 95/65 15 toes to bar 20/18 cal. row AWOD tabata side plank
CrossFit WOD 04.19.21
STRENGTH front squat 3-3-3 push press 2-2-2 thruster (from rack) 1-1-1 WOD 4 rounds 20 DU’s 10 alt. 1-arm DB hang power clean and jerk,
CrossFit WODs April 19-23
Monday, April 19 STRENGTH front squat 3-3-3 push press 2-2-2 thruster (from rack) 1-1-1 WOD 4 rounds 20 DU’s 10 alt. 1-arm DB hang power
Saturday at The Bar
CROSSFIT 8:30 AM WHITEHURST HERITAGE FARMS RETURNS TODAY: 9:30 AM Farmer Mike will have pastured meats, eggs and fresh juices available for sale.
CrossFit WOD 04.16.21
WOD: NANCY (see 02.16.18)5 roundsrun 400m15 OH squats, 95/65 AWODtabata L-sit/plank hold mash up
CrossFit WOD 04.15.21
WOD 50 DU’s, then 21-15-9 wall ball shots, 20/14 med ball sit ups KB swings, 55/40 KB SDHP DB push press, 45/30 DB bench press
CrossFit WOD 04.14.21
STRENGTHsquat snatch 10 x 1 WOD (see 04.17.19)row 2000m AWODnot for time,20 atomic sit ups
CrossFit WOD 04.13.21
WOD AMRAP in 15 minutes 1-1-1-1, 2-2-2-2, 3-3-3-3 … pull up push up front squat, 135/95 box jump, 24/20 AWOD for time, 25 knees to
