WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
CrossFit WOD 09.17.20
WOD (see 09.19.19) 10-9-8-7-6-5-4-3-2-1 hang power clean, 135/95 EVEN: lateral burpees ODD: run 200m AWOD 60 sec hollow rocks
CrossFit WOD 09.16.20
STRENGTH (see 09.20.19) thruster 10 x 2 (from ground) WOD tabata mash up slam ball, 30/20 KB swing, 55/40 AWOD 20 GHD hip extensions and
CrossFit WOD 09.15.20
WOD: CINDY (see 09.17.19) AMRAP in 20 minutes 5 pull ups 10 push ups 15 squats AWOD not for time, 3 rounds 10 hollow rocks
CrossFit WOD 09.14.20
STRENGTH: CROSSFIT TOTAL (see 04.22.19) back squat 1-1-1 shoulder prress 1-1-1 dead lift 1-1-1 Your CrossFit Total score is the sum of all 3 lifts
CrossFit WODs Sept 14-18
Monday, Sept 14 STRENGTH: CROSSFIT TOTAL (see 04.22.19) back squat 1-1-1 shoulder prress 1-1-1 dead lift 1-1-1 Your CrossFit Total score is the sum of
CrossFit WOD 09.11.20
WOD 21-18-15-12-9-6-3 wall ball shots, 20/14 med ball sit ups AFTER EACH SET 3 dead lifts + 2 hang power cleans + 1 push jerk,
CrossFit WOD 09.10.20
STRENGTH/WOD EMOM for 16 minutes ODD: 3 power snatch (from ground) EVEN: 4 ring dips + 5 push ups AWOD 2 rounds for max sit
CrossFit WOD 09.09.20
STRENGTH OH squat 10 x 1 WOD 10-8-6-4-2 toes to bar pistols box jumps, 24/20 AWOD 25 GHD hip extensions
CrossFit WOD 09.08.20
WOD (see 09.13.18) 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 7-11
Monday, Sept 7 LABOR DAY: CLOSED Tuesday, Sept 8 WOD (see 09.13.18) 3 x 6 minute rounds, clock does not stop between rounds row 1000m,
CrossFit WOD 09.03.20
WOD: INCREDIBLE HULK (see 09.13.19) AMRAP in 20 minutes 5 dead lifts, 115/70 5 hang power cleans 5 front squats 5 push press 5 back
CrossFit WOD 09.02.20
WOD (see 08.16.19) 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 09.01.20
STRENGTH back squat 5 x 3 WOD 21-15-9 DB bench press, 45/30 KB swings, 55/40 row, cal AWOD 30 Russian twists
CrossFit WOD 08.31.20
STRENGTHpush press 5 x 3 WOD: JACKIE (see 05.14.19)row 1000m50 thrusters, 45/3530 pull ups AWODnot for time,3 rounds10 hollow rocks20 supermansthen, 30 sec samson stretch
CrossFit WODs Aug 31-Sept 4
Monday, Aug 31 STRENGTH push press 5 x 3 WOD: JACKIE (see 05.14.19) row 1000m 50 thrusters, 45/35 30 pull ups Tuesday, Sept 1 STRENGTH
CrossFit WOD 08.28.20
STRENGTH E2MOM for 20 minutes 5 DB bench press, AHAP 3 dead lifts, AHAP AWOD not for time, run Kluge Lakes Lane
CrossFit WOD 08.27.20
STRENGTH 10 x squat clean + split jerk WOD 100 OH walking lunges, 45/25 EMOM 3 plate burpees AWOD not for time, 10 atomic sit
CrossFit WOD 08.26.20
WOD 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 tabata hollow rocks/superman mash
CrossFit WOD 08.25.20
WOD (see 08.28.19) 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 08.24.20
WOD: TABATA THIS (see 08.27.19) tabata row rest 1 minute tabata squats rest 1 minute tabata pull ups rest 1 minute tabata push ups rest
CrossFit WODs Aug 24-28
Monday, Aug 24 WOD: TABATA THIS (see 08.27.19) tabata row rest 1 minute tabata squats rest 1 minute tabata pull ups rest 1 minute tabata
CrossFit WOD 08.21.20
WOD (see 08.23.19) 5 x 2 minute rounds, 1 minute rest btw rounds 3 back squats, 85% (from rack) sprint 1 lap max reps slam
CrossFit WOD 08.20.20
WOD (see 08.21.19) AMRAP in 15 minutes 50 DU’s 40 cal row 30 walking lunges 20 pull ups 10 hand stand push ups AWOD tabata
CrossFit WOD 08.19.20
STRENGTH 8 x hang squat snatch + squat snatch WOD (see 08.22.18) AMRAP in 5 minutes 2-4-6-8 … alt 1-arm DB snatch, 45/30 box jumps,
CrossFit WOD 08.18.20
BENCHMARK WOD: B-1 Australian Hero WOD (see 08.20.19) 3 rounds run 400m 21 KB swings, 55/40 15 knees to elbows 9 ring dips AWOD 25
CrossFit WOD 08.16.20
STRENGTH/WOD EMOM for 8 minutes 2 power cleans + 5 med ball cleans, 20/14 rest 4 minutes EMOM for 8 minutes 2 push jerk (from
CrossFit WODs Aug 17-21
Monday, Aug 17 STRENGTH/WOD EMOM for 8 minutes 2 power cleans + 5 med ball cleans, 20/14 rest 4 minutes EMOM for 8 minutes 2
CrossFit WOD 08.14.20
WOD 3 rounds row 500m 10 Curtis P’s 12 knees to elbows AWOD tabata weighted plank hold
CrossFit WOD 08.13.20
WOD AMRAP in 20 minutes 5 lateral burpees 10 squat cleans, 135/95 15 med ball sit ups 200m run AWOD tabata wall sit/hand stand hold
CrossFit WOD 08.12.20
STRENGTH dead lift 5 x 2 WOD (see 07.24.19) 7 rounds 7 SDHP, 75/55 7 push press AWOD 20 GHD hip extensions and GHD sit
CrossFit WOD 08.11.20
WOD 10-9-8-7-6-5-4-3-2-1 EVEN ROUNDS OH squat, 95/65 pull ups push ups ODD ROUNDS power snatch toes to bar box jumps, 24/20 AWOD tabata side plank
CrossFit WOD 08.10.20
STRENGTH (see 03.09.20) 10 x 90 second rounds, increase load each round pause front squat + front squat WOD tabata row AWOD 20 GHD hip
CrossFit WODs Aug 10-14
Monday, Aug 10 STRENGTH (see 03.09.20) 10 x 90 second rounds, increase load each round pause front squat + front squat WOD tabata row Tuesday,
CrossFit WOD 08.06.20
STRENGTH shoulder press 5 x 2 WOD AMRAP in 7 minutes wall ball shots, 20/14 AWOD 50 med ball sit ups for time
CrossFit WOD 08.05.20
WOD (see 08.06.19) 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 08.04.20
STRENGTH 8 x 3 position power snatch (high hang, low hang, from the ground) WOD AMRAP in 7 minutes 8/2, 8/4, 8/6, 8/8 … slam
CrossFit WOD 08.03.20
WOD: DIANE (see 08.05.19) 21-15-9 dead lifts, 225/155 hand stand push ups AWOD 30 sec hollow rocks 30 sec plank hold then, 21-15-9 n-ups air
CrossFit WODs Aug 3-7
Monday, Aug 3 WOD: DIANE (see 08.05.19) 21-15-9 dead lifts, 225/155 hand stand push ups Tuesday, Aug 4 STRENGTH 8 x 3 position power snatch
CrossFit WOD 07.31.20
WOD 3 rounds 200m med ball carry, 20/14 200m DB carry, 45/30 15 KB SDHP, 55/40 15 KB swings 15 med ball situps AWOD 100
CrossFit WOD 07.30.20
WOD (see 02.19.19) 21-15-9 DB thruster, 45/30 pull ups DB bench press row, cal. AWOD tabata hollow rocks/superman mash up
CrossFit WOD 07.29.20
WOD (see 08.02.19) 30 clean and jerks, 135/95 run Kluge Lakes Lane AWOD tabata weighted plank hold
CrossFit WOD 07.28.20
STRENGTH OH squat 5 x 2 WOD: JEREMY 21-15-9 OH squat, 95/65 burpees AWOD 9 v-ups 15 n-ups 21 sit ups
CrossFit WOD 07.27.20
STRENGTH (see 07.30.18) 10 x 90 second rounds, increase load each round 1 squat clean + 2 front squats WOD AMRAP in 4 minutes 25
CrossFit WODs July 27-31
Monday, July 27 STRENGTH (see 07.30.18) 10 x 90 second rounds, increase load each round 1 squat clean + 2 front squats WOD AMRAP in
CrossFit WOD 07.24.20
STRENGTH back squat 5-5-3-3-2-1-1 WOD 3 rounds row 250m 10 wall ball shots, 20/14 10 med ball sit ups AWOD 30 Russian twists
CrossFit WOD 07.23.20
WOD (see 07.23.19) 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 07.22.20
STRENGTH (see 07.25.18) split jerk 5 x 2 WOD 15-10-5 1-arm DB split jerk, 45/30 med ball clean 1-arm DB split jerk box jump, 24/20
CrossFit WOD 07.21.20
WOD 3 rounds row 750m 10 power snatch, 115/75 12 ring rows AWOD tabata hollow rocks/push ups mash up
CrossFit WOD 07.20.20
WOD AMRAP in 15 minutes 30 OH walking lunges, 45/25 20 DU’s 2 x 5 dead lifts, 225/155 + 5 ring dips AWOD 2 rounds
CrossFit WODs July 20-24
Monday, July 20 WOD AMRAP in 15 minutes 30 OH walking lunges, 45/25 20 DU’s 2 x 5 dead lifts, 225/155 + 5 ring dips
CrossFit WOD 07.17.20
WOD (see 12.07.18) row 1000m rest 4 minutes row 750m rest 3 minutes row 500m rest 2 minutes row 250m AWOD 100 reps core
CrossFit WOD 07.16.20
STRENGTH power clean 10 x 1 WOD (see 06.12.17) 21-18-15-12-9-6-3 100m sprint + jumping squats *the WOD begins and ends with 100m sprint AWOD 20
CrossFit WOD 07.15.20
STRENGTH (see 07.18.19) squat snatch 10 x 1 WOD AMRAP in 3 minutes 2-4-6-8 … 1-arm alt DB snatch, 45/30 slam balls, 30/20 AWOD 30
CrossFit WOD 07.14.20
WOD (see 07.17.19) 10-9-8-7-6-5-4-3-2-1 pull up dead lift, 225/95 push up box jump, 24/20 AWOD tabata hollow rocks/superman mash up
CrossFit WOD 07.13.20
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 KB
CrossFit WODs July 13-17
Monday, July 13 WOD 12 minutes on the clock AMRAP in 4 minutes row, cal. AMRAP in 4 minutes squat cleans, 135/95 AMRAP in 4
CrossFit WOD 07.10.20
WOD: DEATH BY BACK SQUAT (see 07.12.19) 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 07.09.20
WOD (see 07.30.19)row 1000m50 DB bench press, 45/3050 box jumps, 24/20row 500m25 DB bench press25 box jumps AWOD30 Russian twists
CrossFit WOD 07.08.20
STRENGTH dead lift 5 x 5 WOD (see 07.12.17) AMRAP in 10 minutes 20/5, 20/10, 20/15, 20/20 … DU’s wall ball shots, 20/14 AWOD not
CrossFit WOD 07.07.20
WOD row 250m 21 shoulder press, 95/65 15 dead lifts 9 hang power cleans 6 front squats 3 lateral burpees row 250m 21 push press
CrossFit WOD 07.06.20
STRENGTH push press 5 x 5 WOD: BASELINE (see 07.08.19) row 500m 40 squats 30 sit ups 20 push ups 10 pull ups AWOD tabata
CrossFit WODs July 6-10
Monday, July 6 STRENGTH push press 5 x 5 WOD: BASELINE (see 07.08.19) row 500m 40 squats 30 sit ups 20 push ups 10 pull
CrossFit WOD 07.03.20
WOD row 750m, then 3 rounds 15 wall ball shots, 20/14 15 box jumps, 24/20 15 KB swings, 55/40 15 DB push press, 45/30 AWOD
CrossFit WOD 07.02.20
WOD 15 minutes on the clock run 800m, then AMRAP 5 hand stand push ups 10 pistols 15 SDHP, 75/55 AWOD not for time, 25
CrossFit WOD 07.01.20
STRENGTH (see 08.27.18) max height box jump WOD: ANNIE (see 12.10.19) 50-40-30-20-10 DU’s sit ups AWOD 10 Turkish get ups
CrossFit WOD 06.30.20
STRENGTH/WOD (see 07.01.19) EMOM for 20 minutes ODD: 1 clean & jerk EVEN: 3 muscle ups (scale 3 chest to bar pull ups + 3
CrossFit WOD 06.29.20
STRENGTH OH squat 5-5-3-3-2-1-1 WOD 10-8-6-4-2 power snatch, 95/65 OH squat toes to bar AWOD banded lat stretch
CrossFit WODs June 29-July 3
Monday, June 29 STRENGTH OH squat 5-5-3-3-2-1-1 WOD 10-8-6-4-2 power snatch, 95/65 OH squat toes to bar Tuesday, June 30 STRENGTH/WOD (see 07.01.19) EMOM for
CrossFit WOD 06.26.20
WOD 11 minutes on the clock row 2000m, then max reps wall ball shots, 20/14 AWOD 100 reps core
CrossFit WOD 06.25.20
WOD row 250m 20 power cleans, 95/65 20 front squats 20 ring rows row 250m 20 squat cleans 20 push press 20 ring rows row
CrossFit WOD 06.24.20
STRENGTH front squat 5 x 1 WOD (see 06.27.19) 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,
CrossFit WOD 06.23.20
STRENGTH (see 06.24.19) snatch grip push jerk 5 x 1 snatch balance 5 x 1 WOD 21-15-9 1-arm DB snatch (left), 45/30 slam balls, 30/20
CrossFit WOD 06.22.19
WOD AMRAP in 18 minutes 5 dead lifts, 225/155 10 box jumps, 24/20 5 dead lifts 10 wall ball shots, 20/14 200m med ball carry
CrossFit WODs June 22-26
Monday, June 22 WOD AMRAP in 18 minutes 5 dead lifts, 225/155 10 box jumps, 24/20 5 dead lifts 10 wall ball shots, 20/14 200m
CrossFit WOD 06.19.20
WOD (see 06.21.19) 7 rounds 7 power snatch, 95/65 7 OH squats 7 bar facing burpees AWOD max sit ups in 1 minute
CrossFit WOD 06.18.20
WOD 3 rounds 5 x 1 squat clean + 1 front squat + 1 push jerk, 135/95 12 toes to bar 500m row AWOD tabata
CrossFit WOD 06.17.20
STRENGTH/WOD EMOM for 16 minutes ODD: 5 ring dips + 10 DB bench press 45/30 or AHAP EVEN: 20-30 DU’s AWOD 60 sec hollow rocks,
CrossFit WOD 06.16.20
WOD: FRAN (see 06.18.19) 21-15-9 thrusters, 95/65 pull ups AWOD run Kluge Lakes Lane for time
CrossFit WOD 06.15.20
STRENGTH/WOD EMOM for 8 minutes 3 back squats rest 4 minutes EMOM for 8 minutes 3 dead lifts AWOD 21-15-9 push ups sit ups
CrossFit WODs June 15-19
Monday, June 15 STRENGTH/WOD EMOM for 8 minutes 3 back squats rest 4 minutes EMOM for 8 minutes 3 dead lifts Tuesday, June 16 WOD:
CrossFit WOD 06.12.20
STRENGTH (see 06.14.19) 8 x squat snatch + OH squat WOD AMRAP in 8 minutes 8 slam balls, 30/20 2 hang squat snatch, 75/55 8/4,
CrossFit WOD 06.11.20
WOD (see 06.13.19) 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 06.10.20
WOD (see 06.12.19) row 750m 21 DB dead lift, 45/30 21 DB hang squat cleans 21 med ball sit ups, 20/14 row 500m 15 DB
CrossFit WOD 06.09.20
STRENGTH (see 06.11.19) split jerk 5-5-3-3-2-1-1 WOD AMRAP in 7 minutes 2-4-6-8 … power clean, 155/105 hand stand push up AWOD 20 GHD hip extensions
CrossFit WOD 06.08.20
WOD (see 06.10.19) 3 rounds, 1 minute rest between rounds AMRAP in 5 minutes 3 chest to bar pull ups 6 KB swings, 55/40 9
CrossFit WODs June 8-12
Monday, June 8 WOD (see 06.10.19) 3 rounds, 1 minute rest between rounds AMRAP in 5 minutes 3 chest to bar pull ups 6 KB
CrossFit WOD 06.05.20
WOD (see 06.06.19) AMRAP in 14 minutes 5 dead lifts, 225/155 10 knees to elbows 15 (wild card – class pick) AWOD 10 Turkish get
CrossFit WOD 06.04.20
WOD 25 wall ball shots, 20/14 25 KB SDHP, 55/40 1 lap OH plate carry, 45/25 50 med ball cleans 50 cal. row 1 lap
CrossFit WOD 06.03.20
WOD: neleH (see 07.26.17) 3 rounds 12 pull ups 21 KB swings, 55/40 400m run AWOD tabata hollow rocks/superman mash up
CrossFit WOD 06.02.20
STRENGTH dead lift 5 x 2 WOD AMRAP in 11 minutes 10 DB bench press, 45/30 9 slam balls, 30/20 8 pistols AWOD 20 GHD
CrossFit WOD 06.01.20
STRENGTH/WOD 10 x 90 second rounds, increase load each round 1 squat clean + 1 front squat + 1 thruster AWOD 5 rounds 10 DU’s
CrossFit WODs June 1-5
Monday, June 1 STRENGTH/WOD 10 x 90 second rounds, increase load each round 1 squat clean + 1 front squat + 1 thruster Tuesday, June
CrossFit WOD 05.29.20
WOD 21-15-9 pull ups power clean, 135/95 push ups row, cal. AWOD 30 second plank hold, then 9 v-ups 15 n-ups 21 sit ups
CrossFit WOD 05.28.20
WOD4 x 3 minute rounds, no rest between rounds1. row 250m, then max back squats, 135/95 (from rack)2. row 250m, then max push jerks (from
CrossFit WOD 05.27.20
STRENGTH power snatch 5-5-3-3-2-1-1 WOD AMRAP in 4 minutes 1-1, 2-2, 3-3 .. OH squat, 95/65 burpee AWOD 30 Russian twists
CrossFit WOD 05.26.20
WODBUY 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
