WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
CrossFit WOD 04.12.21
STRENGTH sumo deadlift 10 x 2 WOD 4 rounds row 250m 10 slam balls, 30/20 AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WODs April 12-16
Monday, April 12 STRENGTH sumo deadlift 10 x 2 WOD 4 rounds row 250m 10 slam balls, 30/20 Tuesday, April 13 WOD AMRAP in 15
CrossFit WOD 04.09.21
WOD 3 rounds 50 squats 12 toes to bar 10 hang power cleans, 135/95 AWOD tabata weighted plank hold
CrossFit WOD 04.08.21
STRENGTH push jerk 5 x 5 WOD (see 04.10.19) 4 rounds run 400m 20 DU’s rest 1 minute score is total time including rest AWOD
CrossFit WOD 04.07.21
WOD (see 04.12.19) AMRAP in 3 minutes squat clean thrusters, 115/75 rest 2 minutes AMRAP in 3 minutes 5 pull ups 5 lateral burpees rest
CrossFit WOD 04.06.21
WOD: FIGHT GONE BAD (see 04.08.19) 3 rounds, 1 minute rest between rounds max reps in 1 minute at 5 stations wall ball shots, 20/14
CrossFit WOD 04.05.21
STRENGTH OH squat 5 x 5 WOD (see 04.11.19) row 500m 50 slam balls, 30/20 50 ring push ups row 250m 25 slam balls 25
CrossFit WODs April 5-9
Monday, April 5 STRENGTH OH squat 5 x 5 WOD (see 04.11.19) row 500m 50 slam balls, 30/20 50 ring push ups row 250m 25
CrossFit WOD 04.02.21
WOD21-18-15-12-9-6KB swings, 55/40 + 20 DU’s1-2-3-4-5-6DB renegade rows, 45/30 AWODtabata wall sit/handstand hold mash up
CrossFit WOD 04.01.21
WOD (see 04.04.19) 4 rounds, rest exactly 3 minutes between rounds row 500m AWOD 100 reps core
CrossFit WOD 03.31.21
STRENGTH back squat 5 x 5, all sets 75%+ WOD AMRAP in 7 minutes 8 med ball sit ups, 20/14 2 med ball cleans 8/4,
CrossFit WOD 03.30.21
WOD 10-9-8-7-6-5-4-3-2-1 toes to bar deadlift, 225/155 push up box jump, 24/20 AWOD tabata hollow rocks/superman mash up
CrossFit WOD 03.29.21
STRENGTH push press 5 x 5, all sets 65%+ WOD: SQT (see 04.02.19) 3 rounds 10 ground to overhead, 95/65 200m shuttle sprint AWOD 30
CrossFit WODs March 29-April 2
Monday, March 29 STRENGTH push press 5 x 5, all sets 65%+ WOD: SQT (see 04.02.19) 3 rounds 10 ground to overhead, 95/65 200m shuttle
CrossFit WOD 03.26.21
CF GAMES OPEN WOD 21.3 + 21.4 21.3 For total time: 15 front squats, 95/65 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing
CrossFit WOD 03.25.21
WOD DB DIANE 21-15-9 DB deadlifts, 45/30 handstand push ups rest 2 minutes DB ELIZABETH 21-15-9 DB squat cleans, 45/30 ring dips AWOD max toes
CrossFit WOD 03.24.21
STRENGTH (see 03.26.19) shoulder press 5 x 5, all sets 65%+ deadlift 5 x 5, all sets 75%+ WOD 3 minutes on the clock row
CrossFit WOD 03.23.21
STRENGTH 10 x 90 second rounds, increase load each round 3 snatch grip deadlifts 2 hang power snatch 1 power snatch WOD 3 minutes on
CrossFit WOD 03.22.21
WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly)21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50 sit ups400m run30 box
CrossFit WODs March 22-26
Monday, March 22 WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly) 21 thrusters, 95/65 21 pull ups run 800m 30 KB swings, 55/40
CrossFit WOD 03.19.21
CF GAMES OPEN WOD 21.2 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box
CrossFit WOD 03.18.21
WOD 5 rounds, 1 minute rest between rounds AMRAP in 2 minutes 1. 20 KB swings, 55/40 + max reps DB bench press, 45/30 2.
CrossFit WOD 03.17.21
WODrow 500m21 shoulder press, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m21 push press, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m21 push jerk, 95/6515
CrossFit WOD 03.16.21
SPRING BREAK SCHEDULE: CLASSES AT 6 AND 7 AM, 5 AND 6 PM STRENGTH OH squats 10 x 2 WOD 20-18-16-14-12-10-8-6-4-2 alt DB snatch, 45/30
CrossFit WOD 03.15.21
SPRING BREAK SCHEDULE: CLASSES AT 6 AND 7 AM, 5 AND 6 PM STRENGTH/WOD EMOM for 24 minutes 1. 2 power clean + split jerk
CrossFit WODs March 15-19
SPRING BREAK SCHEDULE: CLASSES AT 6 AND 7 AM, 5 AND 6 PM Monday, March 15 STRENGTH/WOD EMOM for 24 minutes 1. 2 power clean
CrossFit WOD 03.12.21
CF GAMES OPEN WOD 21.1 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders
CrossFit WOD 03.11.21
WOD max reps in 1 minute at 6 stations, no rest between stations toes to bar goblet squats, 55/40 DU’s KB SDHP push ups slam
CrossFit WOD 03.10.21
WOD run 600m 21 thrusters, 95/65 21 pull ups run 400m 15 thrusters 15 pull ups run 200m 9 thrusters 9 pull ups AWOD tabata
CrossFit WOD 03.09.21
WOD (see 03.10.20) AMRAP in 15 minutes 1 lateral burpee 5 deadlifts, 225/155 10 box jumps, 24/20 15 wall ball shots, 20/14 increase lateral burpee
CrossFit WOD 03.08.21
STRENGTH EMOM for 8 minutes pause front squat + front squat WOD 10-8-6-4-2 single arm DB hang clean and jerk, 50/35 ring dips AWOD 20
CrossFit WODs March 8-12
Monday, March 8 STRENGTH EMOM for 8 minutes pause front squat + front squat WOD 10-8-6-4-2 single arm DB hang clean and jerk, 50/35 ring
CrossFit WOD 03.05.21
WOD AMRAP in 15 minutes 5 squat snatch + OH squat 10 slam balls, 30/20 15 DB bench press, 45/30 AWOD not for time, 10
CrossFit WOD 03.04.21
WOD 2 rounds 10 handstand push ups 10 pistols 10 knees to elbows 50 walking lunges 10 hand stand push ups 10 pistols 10 knees
CrossFit WOD 03.03.21
STRENGTHsplit jerk 10 x 1 WODAMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (from rack)air squats AWOD30 GHD hip extensions
CrossFit WOD 03.02.21
WOD (see 03.04.20)row 500m, then10 rounds10 KB swings, 55/4010 sit upsthen, row 250m AWODnot for time, 20 PVC shoot throughs
CrossFit WOD 03.01.21
STRENGTH EMOM for 16 minutes ODD: 3 lateral burpees + 5 med ball cleans EVEN: 3 position power clean (high hang, low hang, ground) AWOD
CrossFit WODs March 1-5
Monday, March 1 STRENGTH/WOD EMOM for 16 minutes ODD: 3 lateral burpees + 5 med ball cleans EVEN: 3 position power clean (high hang, low
CrossFit WOD 02.26.21
STRENGTH EMOM for 8 minutes 3 back squats rest 4 minutes EMOM for 8 minutes 3 deadlifts AWOD for time, 25 toes to bar 25
CrossFit WOD 02.25.21
WOD AMRAP in 15 minutes 5 hang power cleans, 135/95 10 push ups 15 box jumps, 24/20 20 DU’s AWOD 20 GHD hip extensions and
CrossFit WOD 02.24.21
STRENGTH 10 x 2 thrusters (from ground) WOD 21-15-9 wall ball shots, 20/14 pull ups AWOD 30 Russian twists
CrossFit WOD 02.23.21
WOD (see 02.28.20) 2 rounds row 500m 15 deadlifts, 205/135 run 400m 15 deadlifts AWOD tabata med ball sit ups
CrossFit WOD 02.22.21
WOD (see 02.25.20)4 rounds10 SDHP, 95/6510 push press20 back squats200m run AWODtabata side plank
CrossFit WODs Feb 22-26
Monday, Feb 22 WOD (see 02.25.20) 4 rounds 10 SDHP, 95/65 10 push press 20 back squats 200m run Tuesday, Feb 23 WOD (see 02.28.20)
CrossFit WOD 02.19.21
CLASSES TODAY AT 7, 8 AND 9 AM, 4 AND 5 PM WOD 10-9-8-7-6-5-4-3-2-1 EVEN pull ups OH squats, 95/65 box jumps, 24/20 ODD toes
CrossFit WOD 02.18.21
CLASSES TODAY AT 4 AND 5 PM ONLY WOD row 1000m 21 shoulder press, 95/65 (from rack) row 1000m 21 push press row 1000m 21
CrossFit WOD 02.16.21
CLASSES AT 4 AND 5 PM ONLY WOD 21-15-9 deadlift, 225/155 push ups wall ball shots, 20/14 med ball sit ups row, cal AWOD tabata
CrossFit WODs Feb 15-19
Monday, Feb 15 CLOSED Tuesday, Feb 16 CLASSES AT 4 AND 5 PM ONLY WOD 21-15-9 deadlift, 225/155 push ups wall ball shot, 20/14 med
Saturday at The Bar
9-10:30 AM FARMER’S MARKET Fresh pasta, ravioli, lasagna and Italian sauces from Della Casa Pasta Fresh vegetables, pastured meats and fresh squeezed juices from Whitehurst
CrossFit WOD 02.12.21
WOD 3 burpee box jumps, 24/20 row 100m 10 DB renegade rows, 45/30 3 burpee box jumps row 200m 20 KB SDHP, 55/40 3 burpee
CrossFit WOD 02.11.21
WOD 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 AWOD30
CrossFit WOD 02.10.21
STRENGTH push press 10 x 1 WOD: CF Games Open WOD 18.5 AMRAP in 7 minutes 3-6-9 … thrusters, 95/65 chest to bar pull ups
CrossFit WOD 02.09.21
STRENGTHOH squat 10 x 1 WOD: CF Games Open WOD 14.1AMRAP in 10 minutes30 DU’s15 power snatch 75/55 AWOD25 GHD hip extensions
CrossFit WOD 02.08.21
WOD 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 carry 10
CrossFit WODs Feb 8-12
Monday, Feb 8 WOD (see 02.14.20) 200m med ball carry, 20/14 10 back squats, 225/155 (from rack) 200m DB farmer’s carry, 45/30 10 back squats
Saturday at The Bar
FARMERS MARKET 8:30-10:30 AM Homemade fresh pasta, ravioli, lasagna and Italian sauces from Della Casa Pasta Farm fresh veggies, pastured meats, and fresh squeezed juices
CrossFit WOD 02.05.21
WOD: GRACE (see 02.05.20)30 clean and jerks, 135/95 AWODfor time,run Kluge Lakes Lane, then9 v-ups15 n-ups21 sit ups
CrossFit WOD 02.04.21
WOD 3 rounds, 1 minute rest between rounds AMRAP in 5 minutes 3 box jumps, 24/20 6 KB swings, 55/40 9 air squats AWOD 20
CrossFit WOD 02.03.21
WOD 3 rounds run 400m 15 hang power snatch, 95/65 15 OH squats AWOD 30 Russian twists
CrossFit WOD 02.02.21
STRENGTH/WOD max calorie row in 16 minutes E2MOM 10 DB bench press, AHAP AWOD tabata toes to bar/butterfly sit ups mash up
CrossFit WOD 02.01.21
STRENGTH E2MOM for 16 minutes, increase load each round squat clean + front squat + push jerk + front squat + push jerk AWOD tabata
CrossFit WODs Feb 1-5
Monday, Feb 1 STRENGTH/WOD E2MOM for 16 minutes, increase load each round squat clean + front squat + push jerk + front squat + push
Saturday at The Bar
This morning 8:30-10:30 am alongside Farmer Mike with his farm fresh veggies, pastured meats and fresh squeezed juices we will be selling HOMEMADE FRESH pastas,
CrossFit WOD 01.29.21
This Saturday during the 8:30 am WOD until about 10:30 am we will be selling fresh pastas, ravioli, lasagna, and sauces from Della Casa Pasta!
CrossFit WOD 01.28.21
WOD AMRAP in 20 minutes 5 deadlifts, 225/155 10 box jumps, 24/20 15 wall ball shots, 20/14 200m med ball carry AWOD 50 med ball
CrossFit WOD 01.27.21
STRENGTH split jerk 5-5-3-3-2-1-1 WOD (see 01.29.20) 6 minutes on the clock run 800m, then max reps chest to bar pull ups AWOD 20 GHD
CrossFit WOD 01.26.21
WOD (see 01.28.20) row 500m, then 21-15-9 1-arm DB snatch, 50/35 knees to elbows 1-arm DB snatch sit ups then, row 250m AWOD tabata wall
CrossFit WOD 01.25.21
STRENGTH front squat 5-5-3-3-2-1-1 WOD AMRAP in 7 minutes 8/2, 8/4, 8/6, 8/8 … goblet squats, 55/40 handstand push ups AWOD 20 GHD hip extensions
CrossFit WODs Jan 25-29
Monday, Jan 25 STRENGTH front squat 5-5-3-3-2-1-1 WOD AMRAP in 7 minutes 8/2, 8/4, 8/6, 8/8 … goblet squats, 55/40 handstand push ups Tuesday, Jan
CrossFit WOD 01.22.21
STRENGTH deadlift 1-1-1 WOD for time, 50 DB bench press, 45/30 run Kluge Lakes Lane AWOD 100 reps core
CrossFit WOD 01.21.20
STRENGTH weighted pull up OR flex arm hang 1-1-1 WOD (see 01.23.20) 7 rounds 7 pull ups 7 KB swings, 55/40 AWOD not for time,
CrossFit WOD 01.20.21
STRENGTHback squat 1-1-1 WOD (see 01.21.20)200m OH plate carry, 45/25then,5 rounds10 wall ball shots, 20/1410 med ball sit ups AWOD30 Russian twists
CrossFit WOD 01.19.21
STRENGTH standing broad jump 1-1-1 WOD (see 01.20.20) 25 power snatch, 95/65 25 OH squats 25 power cleans 25 thrusters EMOM 3 burpees AWOD 20
CrossFit WOD 01.18.21
STRENGTH max height box jump 1-1-1 WOD (see 01.22.20) 12 minutes on the clock AMRAP in 4 minutes: row, cal. AMRAP in 4 minutes: squat
CrossFit WODs Jan 18-22
Monday, Jan 18 STRENGTH max height box jump 1-1-1 WOD (see 01.22.20) 12 minutes on the clock AMRAP in 4 minutes: row, cal. AMRAP in
CrossFit WOD 01.15.21
WOD (see 01.17.20) AMRAP in 14 minutes 5 squat snatch, 95/65 10 slam balls, 30/20 15 toes to bar AWOD 100 reps core
CrossFit WOD 01.14.21
WOD 3 rounds row 500m 21 KB swings, 55/40 15 DB push press, 45/30 9 DB front squats AWOD tabata side plank
CrossFit WOD 01.13.21
WOD (see 01.13.20) 10-9-8-7-6-5-4-3-2-1 pull up deadlift, 225/155 push up box jump, 24/20 AWOD for time, 9 v-ups 15 n-ups 21 sit ups
CrossFit WOD 01.12.21
STRENGTH shoulder press 1-1-1 push press 3-3-3 push jerk 5-5-5 WOD 30 DU’s 30 burpees 30 wall ball shots, 20/14 AWOD 20 GHD hip extensions
CrossFit WOD 01.11.21
STRENGTH OH squat 5-5-5 snatch balance 3-3-3 squat snatch 1-1-1 WOD 3 rounds 10 DU’s 10 burpees 10 wall ball shots, 20/14 AWOD 20 GHD
CrossFit WODs Jan 11-15
Monday, Jan 11 STRENGTH OH squat 5-5-5 snatch balance 3-3-3 squat snatch 1-1-1 WOD 3 rounds 10 DU’s 10 burpees 10 wall ball shots, 20/14
CrossFit WOD 01.08.21
STRENGTH squat clean 10 x 1 WOD 10-8-6-4-2 chest to bar pull ups ring dips AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.07.21
WOD (similar to 07.17.20) row 250m, rest 2 minutes row 500m, rest 3 minutes row 750m, rest 4 minutes row 1000m AWOD 100 reps core
CrossFit WOD 01.06.21
STRENGTHdeadlift 5 x 2 WOD (see 01.06.20)21-18-15-12-9-6-3SDHP, 75/55push press AWOD30 Russian twists
CrossFit WOD 01.05.21
WOD3 rounds50 DU’s10 back squats, 225/155 (rack)12 DB bench press, 45/30 AWODmax toes to bar in 1 minute
CrossFit WOD 01.04.21
WOD (see 01.07.20)AMRAP in 20 minutes200m run3 hang power cleans, 135/954 KB swings, 55/405 box jumps, 24/20 AWOD60 sec hollow rocks, rest 60 sec40 sec
CrossFit WODs Jan 4-8
Monday, Jan 4 WOD (see 01.07.20) AMRAP in 20 minutes 200m run 3 hang power cleans, 1535/95 4 KB swings, 55/40 5 box jumps, 24/20
