WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
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
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
WODrow 1000m21 shoulder press12 knees to elbowsrow 1000m21 push press12 knees to elbowsrow 1000m21 push jerk12 knees to elbows AWOD30 Russian twists
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/WODEMOM for 20 minutes (rotate to a different station each minute)a) 5 chest to bar pull upsb) 5 power cleans, 75-85%c) 5 ring dipsd) 20
CrossFit WOD 09.30.21
WOD5 x 2 minute rounds, 1 minute rest between rounds20 DU’s, max reps wall ball shots, 20/1420 DU’s, max reps slam balls, 30/2020 DU’s, max
CrossFit WOD 09.29.21
WODfor max metersrow 1 minuterest 30 secrow 2 minutesrest 1 minuterow 3 minutesrest 90 secondsrow 4 minutesrest 2 minutesrow 3 minutesrest 90 secondsrow 2 minutesrest
CrossFit WOD 09.28.21
WOD: SNATCH CHIEF5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power snatch, 115/756 push ups9 air squats AWODfor time,9 v-ups15 n-ups21 sit ups
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
WOD3 rounds15 thrusters, 95/65row 250m15 pull upsrow 250m AWODfor time, 50 butterfly sit ups
CrossFit WOD 09.23.21
STRENGTHbench press 5-5-3-3-2-1-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …KB swings, 55/40handstand push ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 09.22.21
WOD (see 09.29.20)21-15-9OH squats, 95/65run 800m after each set AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 09.21.21
WODAMRAP in 15 minutes5 DB renegade rows, 45/3010 deadlifts, 225/15515 toes to bar AWODtabata side plank
CrossFit WOD 09.20.21
WOD: CROSSFIT OLYMPIC TOTAL (see 04.27.18)clean & jerk 1-1-1snatch 1-1-1Your Olympic Total is the sum or your best attempt at each movement AWOD100 reps core
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-NOONFriends/family are always welcome to attend this FREE seminar! THE NO SUGAR CHALLENGE KICKS OFF
CrossFit WOD 09.15.21
WOD10-9-8-7-6-5-4-3-2-1hang power cleans, 135/95EVEN: box jumps, 24/20ODD: run 200m AWODtabata wall sit/handstand hold mashup
CrossFit WOD 09.14.21
WOD: CINDY (see 09.15.20)AMRAP in 20 minutes5 pull ups10 push ups15 squats AWODnot for time,3 rounds10 hollow rocks20 supermans, then30 sec samson stretch each side
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
WOD21-15-9wall ball shots, 20/14box jumps, 24/20deadlifts, 225/155push ups AWODtabata side plank
CrossFit WOD 09.09.21
WOD: B-1 Australian Hero WOD (see 08.18.20)3 roundsrun 400m21 KB swings, 55/4015 knees to elbows9 ring dips AWOD25 GHD hip extensions
CrossFit WOD 09.08.21
STRENGTHOH squat 8 x 3 WOD10-8-6-4-2hang power snatch, 75/55slam balls, 30/20pistols AWOD30 Russian twists
CrossFit WOD 09.07.21
WOD (see 09.07.20)3 x 6 minute rounds, clock does not stop between roundsrow 1000m, max reps shoulder press, 95/65 (from rack)row 1000m, max reps push
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 rounds5 toes to bar10 burpee box jump overs, 24/2015 DU’s200m run AWODtabata side plank
CrossFit WOD 09.01.21
WOD: INCREDIBLE HULK (see 09.03.20)AMRAP in 20 minutes5 dead lifts, 115/705 hang power cleans5 front squats5 push press5 back squats AWODnot for time, 2 rounds10
CrossFit WOD 08.31.21
STRENGTHsplit jerk 5-5-3-3-2-1-1 WOD (see 09.01.20)21-15-9DB bench press, 45/30KB swings, 55/40row, cal AWOD30 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
STRENGTHE2MOM for 16 minutes3 bench press5 deadlifts AWODfor time, run Kluge Lakes Lane
CrossFit WOD 08.26.21
STRENGTHshoulder press 1-1-1push press 3-3-3push jerk 5-5-5 WOD (see 08.27.20)100 OH walking lunges, 45/25EMOM 3 plate burpees AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit WOD 08.25.21
WOD (see 08.26.20)50 DU’s, then5-10-15-20wall ball shots, 20/14power snatch, 75/55box jumps, 24/20SDHP, 75/55then, 50 DU’s AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 08.24.21
WOD (see 08.25.20)row 500m10 DB renegade man makers, 45/30run 400m10 DB renegade man makersrow 250m5 DB renegade man makersrun 200m5 DB renegade man makers AWOD20
