WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
CrossFit WOD 08.05.22
WOD (see 08.06.21)AMRAP in 15 minutes5 thrusters, 115/7510 pull ups5 thrusters10 box jumps, 24/20 AWODtabata hollow rocks/superman mash up
CrossFit WOD 08.04.22
STRENGTHEMOM for 16 minutesODD: 20 DU’SEVEN: 3-position power clean (high hang, low hang, ground) AWODtabata L-sit/plank hold mash up
CrossFit WOD 08.03.22
WOD (see 08.03.21)AMRAP in 17 minutes8 toes to bar10 1-arm DB hang clean + jerk, 50/3514/12 calorie row AWOD30 GHD hip extensions
CrossFit WOD 08.02.22
WOD: DIANE (see 08.02.21)21-15-9deadlifts, 225/155handstand push ups AWOD30 sec hollow rocks30 sec plank holdthen, 21-15-9n-upsair squats
CrossFit WOD 08.01.22
STRENGTH8 x 3-position power snatch (high hang, low hang, ground) WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20pistols AWOD20 GHD hip extensions and
CrossFit WODs Aug 1-5
Monday, Aug 1STRENGTH8 x 3-position power snatch (high hang, low hang, ground)WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20pistols Tuesday, Aug 2WOD: DIANE
Saturday at The Bar
CROSSFIT 8:30 AMELEMENTS 9:30 AM WODteams of 2-35 rounds20 deadlifts, 225/15580m KB carry, 55/4040 goblet squats80m sprint AWOD2 teams80m tire flip race
CrossFit WOD 07.29.22
WOD21-18-15-12-9-6-3wall ball shots, 20/14ring push ups100m DB farmer’s carry BEFORE each set, 45/30 AWODmax med ball sit ups in 1 minute
CrossFit WOD 07.28.22
STRENGTH10 x squat clean + push jerk + front squat + split jerk WODAMRAP in 4 minutesburpee box jump overs, 24/20 AWOD30 Russian twists
CrossFit WOD 07.27.22
WOD: neleH (see 07.28.21)3 rounds12 pull ups21 KB swings, 55/40400m run AWODtabata sit ups/ring dips mash up
CrossFit WOD 07.26.22
WOD (see 07.09.21)3 roundsrow 500m15 power snatch, 95/6515 OH squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 07.25.22
STRENGTH (all sets above 75%)deadlift 5 x 5 WOD30 squats21 DB deadlift, 45/3021 DB hang power clean21 DB push press30 squats15 DB deadlift15 DB hang
CrossFit WODs July 25-29
Monday, July 25STRENGTH (all sets above 75%)deadlift 5 x 5WOD30 squats21 DB deadlift, 45/3021 DB hang power clean21 DB push press30 squats15 DB deadlift15 DB
CrossFit WOD 07.22.22
WOD3 rounds50 DU’s21 DB bench press, 45/3015 power cleans, 135/959 box jumps, 24/20 AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit WOD 07.21.22
WOD (see 07.20.21)3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 pull ups6 KB swings, 55/409 goblet squats AWODtabata weighted plank hold
CrossFit WOD 07.20.22
STRENGTHpush press 5 x 5 WOD (see 07.24.20)3 roundsrow 250m10 wall ball shots, 20/1410 med ball sit ups AWOD30 GHD hip extensions
CrossFit WOD 07.19.22
STRENGTHback squat 5 x 5 WOD21-15-91-arm DB split jerk, 45/30knees to elbows1-arm DB split jerksit ups AWOD30 GHD hip extensions
CrossFit WOD 07.18.22
WOD (see 07.22.21)3 x 5 minute rounds, 1 minute rest between roundsrun 400mrow 500mmax reps air squats AWODtabata ring rows/push ups mash up
CrossFit WODs July 18-22
Monday, July 18WOD (see 07.22.21)3 x 5 minute rounds, 1 minute rest between roundsrun 400mrow 500mmax reps air squats Tuesday, July 19STRENGTHback squat 5 x
Saturday at The Bar
CROSSFIT 8:30 AM WOD: TEAM KELLY5 rounds for timeteams of 2-3, one works at a timerun 400m30 box jumps, 24/2030 wall ball shots, 20/14BUY OUT:
CrossFit WOD 07.15.22
WOD (see 07.13.21)12 minutes on the clockAMRAP in 4 minutesrow, cal.AMRAP in 4 minutessquat cleans, 135/95AMRAP in 4 minutes10 KB swings, 55/4010 sit ups AWOD60
CrossFit WOD 07.14.22
WODMax reps in 2 minutes at 5 stationshand stand push upsSDHP, 95/65ring rowspower snatch, 95/65toes to barrest 2 minutes, repeat AWOD30 Russian twists
CrossFit WOD 07.13.22
WOD3 rounds50 walking lunges21 deadlifts, 185/13515 slam balls, 30/209 DB renegade rows, 45/30 AWODtabata side plank
CrossFit WOD 07.12.22
STRENGTHthruster (from rack) 8 x 2 WODAMRAP in 4 minutes3-6-9 …shoulder press (from rack), 95/65air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 07.11.22
STRENGTH/WODE2MOM for 16 minutes3 bench press4 alt DB snatch, 50/355 box jumps, 30/24 AWODrow 250m25 knees to elbowsrow 250m25 butterfly sit ups
CrossFit WODs July 11-15
Monday, July 11STRENGTH/WODE2MOM for 16 minutes3 bench press4 alt DB snatch, 50/355 box jumps, 30/24 Tuesday, July 12STRENGTHthruster (from rack) 8 x 2WODAMRAP in 4
Saturday at The Bar
HEY Y’ALL CHECK THIS OUT! Thursday night during our Ascend Nutrition Zoom Call we discussed taking extra measures to stay hydrated during extreme heat and
CrossFit WOD 07.08.22
WOD: DEATH BY BACK SQUAT (see 07.09.21)with a continuously running clock0:00-1:00 1 back squat, 225/1551:00-2:00 2 back squats2:00-3:00 3 back squats… continue til you can
CrossFit WOD 07.07.22
WODrow 1000mthen,3 rounds15 box jumps, 24/2015 KB swing, 55/4015 DB push press, 45/3015 pull ups AWODtabata wall sit/hand stand hold mash up
CrossFit WOD 07.06.22
STRENGTHsplit jerk 10 x 1 WOD (see 07.07.21)AMRAP in 10 minutes20/5, 20/10, 20/15, 20/20, 20/25 …DU’swall ball shots, 20/14 AWODnot for time,50 med ball sit
CrossFit WOD 07.05.22
WOD: BASELINE (see 07.06.20)row 500m40 squats30 sit ups20 push ups10 pull ups STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front
CrossFit WOD 07.04.22
ONE CLASS TODAY AT 8:30 AM HERO WOD: LUMBERJACK 2020 dead lifts, 275/185run 400m20 KB swings, 70/55run 400m20 OH squats, 115/80run 400m20 burpeesrun 400m20 chest
CrossFit WODs July 4-8
Monday, July 4ONE CLASS TODAY AT 8:30 AMHERO WOD: LUMBERJACK 20(can be done with a partner!)20 dead lifts, 275/185run 400m20 KB swings, 70/55run 400m20 OH
Saturday at The Bar
CROSSFIT 8:30 AMELEMENTS 9:30 AM WODteams of 2-3200 DB bench press, 50/35at every transition team must…weighted lunge to wall and back AWODguys vs gals squat
CrossFit WOD 07.01.22
WOD21-15-9deadlifts, 225/155lateral burpeesrow, cal. AWOD2 rounds for max sit ups20 sec side plank20 sec plank20 sec side plank30 sec sit ups30 sec rest
CrossFit WOD 06.30.22
STRENGTHOH squat 10 x 1 WOD10-8-6-4-2hang power snatch, 115/75box jumps, 24/20 AWOD30 Russian twists
CrossFit WOD 06.29.22
WOD (see 07.01.21)4 rounds for individual times, rest exactly 3 minutes between roundsrow 500m15 wall ball shots, 20/14 AWOD50 med ball sit ups for time
CrossFit WOD 06.28.22
WOD (see 06.28.21)run 200m20 power cleans, 95/6520 front squats20 ring push upsrun 200m20 squat cleans20 push press20 ring push upsrun 200m20 hang power cleans20 thrusters20
CrossFit WOD 06.27.22
STRENGTHpower clean + push jerk 10 x 1 WOD3 rounds5 1-arm DB hang clean and jerk, 50/3510 toes to bar5 1-arm DB hang clean and
CrossFit WODs June 27-July 1
Monday, June 27STRENGTHpower clean + push jerk 10 x 1WOD3 rounds5 1-arm DB hang clean and jerk, 50/3510 toes to bar5 1-arm DB hang clean
Saturday at The Bar
CROSSFIT 8:30 AMELEMENTS 9:30 AM WODPart 1: 15 minutes to find 1 rep max squat snatchPart 2: TBA 2-3 partner teams
CrossFit WOD 06.24.22
WODMax reps in 2 minutes at 6 stations, 1 min rest between stationswall ball shots, 20/14SDHP, 75/55DB bench press, 45/30med ball sit ups, 20/14back squat,
CrossFit WOD 06.23.22
WOD21-18-15-12-9KB swings, 55/40 + 20 DU’s2-4-6-8-10muscle ups (scale chest to bar pull up + ring dip) AWODtabata weighted plank hold
CrossFit WOD 06.22.22
WODrow 1000m21 shoulder press, 95/65row 1000m21 push pressrow 1000m21 push jerk AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 06.21.22
STRENGTH (see 06.21.21)snatch grip push jerk 5 x 1snatch balance 5 x 1 WOD21-15-91-arm DB snatch, 45/30slam balls, 30/201-arm DB snatchDB goblet squats AWOD30 Russian
CrossFit WOD 06.20.22
STRENGTHEMOM for 8 minutes3 back squatsrest 4 minEMOM for 8 minutes3 deadlifts AWOD21-15-9push upssit ups
CrossFit WODs June 20-24
Monday, June 20STRENGTHEMOM for 8 minutes3 back squatsrest 4 minEMOM for 8 minutes3 deadlifts Tuesday, June 22STRENGTH (see 06.21.21)snatch grip push jerk 5 x 1snatch
Saturday at The Bar
CROSSFIT 8:30 AMELEMENTS 9:30 AM WODTeams of 2-3, work in any order…100 partner power wall ball shots, 20/14100 deadlifts, 225/155100 12″ speed jumps100 hang power
CrossFit WOD 06.17.22
WOD (see 06.18.21)7 rounds7 power snatch, 95/657 OH squats7 bar facing burpees AWOD30 Russian twists
CrossFit WOD 06.16.22
STRENGTH (see 12.23.21)standing broad jump 1-1-1 WOD3 rounds50 DU’s400m run30 walking lunges20 butterfly sit ups10 DB renegade rows, 45/30 AWOD30 GHD hip extensions
CrossFit WOD 06.15.22
WOD (see 06.18.20)3 rounds5 x 1 squat clean + 1 front squat + 1 push jerk, 135/9512 toes to bar500m row AWODtabata side plank
CrossFit WOD 06.14.22
WOD: FRAN (see 06.16.21)21-15-9thrusters, 95/65pull ups AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 06.13.22
STRENGTH (see 06.23.21)shoulder press 5 x 1push press 5 x 1push jerk 5 x 1 WOD4 x 250m row, rest exactly 1 minute between rounds
CrossFit WODs June 13-17
Monday, June 13STRENGTH (see 06.23.21)shoulder press 5 x 1push press 5 x 1push jerk 5 x 1WOD4 x 250m row, rest exactly 1 minute between
Saturday at The Bar
WOD: 9 WODS PREGNANTteams of 2, alternate movementsAMRAP in 20 minutes1 wall ball shot, 20/142 air squats3 push ups4 box step ups5 ring rows6 DB
CrossFit WOD 06.10.22
WOD10-9-8-7-6-5-4-3-2-1toes to bardeadlift, 225/155push upsbox jumps, 24/20 AWOD30 Russian twists
CrossFit WOD 06.09.22
STRENGTH8 x squat snatch + OH squat WOD (see 06.07.21)AMRAP in 8 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20hang squat snatch, 75/55 AWOD20 GHD hip
CrossFit WOD 06.08.22
WOD (see 06.08.20)3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 chest to bar pull ups6 KB swings, 55/409 wall ball shots, 20/14 AWODtabata
CrossFit WOD 06.07.22
WOD (see 06.10.21)row 750m21 DB deadlift, 45/3021 DB hang squat cleans21 med ball sit ups, 20/14row 500m15 DB deadlift15 DB hang squat cleans15 med ball
CrossFit WOD 06.06.22
STRENGTHpush press 5-5-3-3-2-1-1 WOD (see 06.09.21)AMRAP in 7 minutes2-4-6-8 …power clean, 155/105hand stand push up AWOD20 GHD hip extensions and sit up
CrossFit WODs June 6-10
Monday, June 6STRENGTHpush press 5-5-3-3-2-1-1WOD (see 06.09.21)AMRAP in 7 minutes2-4-6-8 …power clean, 155/105hand stand push up Tuesday, June 7WOD (see 06.10.21)row 750m21 DB deadlift, 45/3021
Saturday at The Bar
CROSSFIT 8:30 AM WODIn teams of 2-3, one person works at a timeBUY IN: 20 partner burpees1 burpee broad jump1 burpee pull up1 burpee box
CrossFit WOD 06.03.22
WODAMRAP in 15 minutes5 Curtis P’s, 95/6510 box jumps, 24/2015 ??? (class pick) AWODtabata hollow rocks/superman mash up
CrossFit WOD 06.02.22
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CrossFit WOD 06.01.22
WOD25 med ball sit ups, 20/1425 KB swings, 55/40200m KB carry, 45/3050 alt DB snatch50 cal row200m DB waiter’s carry25 KB swings25 med ball sit
CrossFit WOD 05.31.22
STRENGTHdeadlift 5-5-3-3-2-1-1 WOD7 rounds7 SDHP, 75/557 push press AWOD20 GHD hip extensions and GHD sit ups
MEMORIAL DAY MURPH 05.30.22
One class today at 8:30 am WOD: MURPHrun 1 mile100 pull ups200 push ups300 squatsrun 1 mileYou may break up the pull up, push up
CrossFit WODs May 30-June 3
Monday, May 30One class today at 8:30 AMWOD: MEMORIAL DAY MURPHrun 1 mile100 pull ups200 push ups300 squatsrun 1 mileYou may break up the pull
Saturday at The Bar
MEMORIAL DAY MURPH IS MONDAY, MAY 30! ONE CLASS AT 8:30 AMBREAKFAST TACOS RIGHT AFTER! Tacos are FREE if you are wearing a 2022 Murph
CrossFit WOD 05.27.22
MEMORIAL DAY MURPH IS MONDAY, MAY 30! ONE CLASS AT 8:30 AMBREAKFAST TACOS RIGHT AFTER! Tacos are FREE if you are wearing a 2022 Murph
CrossFit WOD 05.26.22
WOD30 OH walking lunges, 45/254 rounds5 squat snatch, 95/655 ring dips20 OH walking lunges3 rounds5 squat snatch5 ring dips10 OH walking lunges2 rounds5 squat snatch5
CrossFit WOD 05.25.22
MEMORIAL DAY MURPH IS MONDAY, MAY 30! ONE CLASS AT 8:30 AMBREAKFAST TACOS RIGHT AFTER! Tacos are FREE if you are wearing a 2022 Murph
CrossFit WOD 05.24.22
MEMORIAL DAY MURPH IS MONDAY, MAY 30! ONE CLASS AT 8:30 AMBREAKFAST TACOS RIGHT AFTER! Tacos are FREE if you are wearing a 2022 Murph
CrossFit WOD 05.23.22
STRENGTHsquat clean + split jerk 10 x 1 WODFor time, run Kluge Lakes Lane AWOD100 reps core
CrossFit WODs May 23-27
Monday, May 23STRENGTHsquat clean + split jerk 10 x 1WODFor time, run Kluge Lakes Lane Tuesday, May 24STRENGTHbench press 5-5-3-3-2-1-1WOD (see 05.26.21)15 pull ups15 push
Saturday at The Bar
CROSSFIT 8:30 AM WODteams of 2-3, 1 thru circuit at a timeAMRAP in 20 minutes6 DB bench press, 50/356 toes to bar6 deadlifts, 225/1556 wall
CrossFit WOD 05.20.22
WOD200m DB carry, 45/30200m back peddle5 DB renegade rows10 pistols200m KB carry, 55/40200m back peddle5 DB renegade rows10 pistols15 KB SDHP200m med ball carry, 20/14200m
CrossFit WOD 05.19.22
WOD (see 05.20.21)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
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CrossFit WOD 05.18.22
WOD (see 05.13.21)run 600mrow 750m21 burpee box jump overs, 24/20run 400mrow 500m15 burpee box jump oversrun 200mrow 250m9 burpee box jump overs AWOD20 GHD hip
CrossFit WOD 05.17.22
STRENGTHsplit jerk 8 x 2 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/20hang power clean, 135/95 AWOD2 min lat stretch2 min pigeon stretch
CrossFit WOD 05.16.22
STRENGTHfront squat 3-3-3push press 2-2-2thruster (from rack) 1-1-1 WOD: JACKIE ( see 08.30.21)row 1000m50 thrusters, 45/3030 pull ups AWOD20 GHD hip extensions and GHD sit
CrossFit WODs May 16-20
Monday, May 16STRENGTHfront squat 3-3-3push press 2-2-2thruster (from rack) 1-1-1WOD: JACKIE ( see 08.30.21)row 1000m50 thrusters, 45/3030 pull ups Tuesday, May 17STRENGTHsplit jerk 8 x
Saturday at The Bar
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CrossFit WOD 05.13.22
WODAMRAP in 15 minutes5 bar muscle ups (scale 5 chest to bar pull ups and 5 ring dips)10 deadlifts, 225/15520 DU’s200m run AWODtabata toes to
CrossFit WOD 05.12.22
WOD (see 07.08.21)row 1000m50 box jumps, 24/2050 DB bench press, 45/30row 500m25 box jumps25 DB bench press AWODgroup stretch
CrossFit WOD 05.11.22
STRENGTH10 x 90 second rounds, increase load each roundhang power clean + power clean + squat clean WODAMRAP in 4 minutes3-6-9 …wall ball shots, 20/14med
CrossFit WOD 05.10.22
WOD (see 05.12.21)5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 push jerk, 135/956 push ups9 squats AWODmax butterfly sit ups in 1 minute
CrossFit WOD 05.09.22
STRENGTHpower snatch 10 x 1 WOD: JEREMY (see 05.04.21)21-15-9OH squats, 96/65burpees AWOD30 Russian twists
CrossFit WODs May 9-13
Monday, May 9STRENGTHpower snatch 10 x 1WOD: JEREMY (see 05.04.21)21-15-9OH squats, 96/65burpees Tuesday, May 10WOD (see 05.12.21)5 rounds, 1 minute rest between roundsAMRAP in 3
Saturday at The Bar
CROSSFIT 8:30 AM ELEMENTS 9:30 AMFREE FOR MEMBERS, $40 WALK IN WODTeams of 2-3, for time …80m barbell carry, 185/11580 dead lifts, 185/11580 front squats,
CrossFit WOD 05.06.22
4 rounds for time,5 power cleans, 135/9525 wall ball shots, 20/145 power cleans25 KB swings, 55/40 AWOD50 med ball sit ups for time
CrossFit WOD 05.05.22
WOD3 x 6 minute rounds, clock does not stop between roundsrun 800mmax reps box jumps, 30/24 AWODtabata wall sit/handstand hold mash up
CrossFit WOD 05.04.22
WOD (see 05.07.21)21-15-9thrusters, 95/65pull upspush upsrow, cal AWODtabata hollow rocks/plank hold mash up
CrossFit WOD 05.03.22
STRENGTHpush jerk 5 x 3 WODAMRAP in 10 minutes3-6-9 …knees to elbowsDB DL, 45/30DB push press AWODnot for time,2 rounds30 sec sampson stretch, each side30
CrossFit WOD 05.02.22
STRENGTH: CROSSFIT TOTAL (see 09.13.21)back squat 1-1-1shoulder press 1-1-1deadlift 1-1-1Your CrossFit Total score is the sum of all 3 lifts WODmax cal bike in 2
CrossFit WODs May 2-6
Monday, May 2STRENGTH: CROSSFIT TOTAL (see 09.13.21)back squat 1-1-1shoulder press 1-1-1deadlift 1-1-1Your CrossFit Total score is the sum of all 3 lifts Tuesday, May 3STRENGTHpush
