WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
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 (see 01.24.20) 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
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
