WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
CrossFit WOD 07.02.21
STRENGTH/WODE2MOM for 16 minutes3 bench press, AHAP4 KB swings, 55/405 box jumps, 24/20 AWODtabata ring rows/n-ups mash up
CrossFit WOD 07.01.21
WOD (see 07.03.19)4 rounds for individual times, rest exactly 3 minutes between roundsrow 500m15 wall ball shots, 20/14 AWOD2 rounds for max sit ups20 sec
CrossFit WOD 06.30.21
STRENGTH/WOD (see 06.30.20)EMOM for 20 minutesODD: 1 clean & jerkEVEN: 3 muscle ups (scale 3 chest to bar pull ups + 3 ring dips) AWOD20
CrossFit WOD 06.29.21
WOD3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationshang power snatch, 75/55slam balls, 30/20SDHP, 75/55med ball sit ups, 20/14push press,
CrossFit WOD 06.28.21
WODrun 200m20 power cleans, 95/6520 front squats20 ring push upsrun 200m20 squat cleans20 push press20 ring push upsrun 200m20 hang power cleans20 thrusters20 ring push
CrossFit WODs June 28-July 1
Monday, June 28 WOD run 200m 20 power cleans, 95/65 20 front squats 20 ring push ups run 200m 20 squat cleans 20 push press
CrossFit WOD 06.25.21
WOD: FUN FRIDAY PARTNER WODAMRAP in 15 minutesBUY IN: 50 partner no wall ball shots, 20/141-1, 2-2, 3-3 …deadlifts, 225/155box jumps, 24/20200m med ball carry
CrossFit WOD 06.24.21
WOD (see 06.24.20)21-18-15-12-9-6KB swings, 55/4020 DU’s after each set of KB swings1-2-3-4-5-6DB renegade rows, 45/30 AWOD30 Russian twists
CrossFit WOD 06.23.21
STRENGTH (see 06.20.19)shoulder press 5 x 1push press 5 x 1push jerk 5 x 1 WOD4 x 250m row, rest exactly 1 minute between rounds
CrossFit WOD 06.22.21
WODAMRAP in 20 minutes5 hang power cleans, 135/9510 toes to bar5 hang power cleans10 push ups200m DB carry, 45/30 AWODtabata side plank
CrossFit WOD 06.21.21
STRENGTH (see 06.23.20)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 AWOD20 GHD
CrossFit WODs June 21-25
Monday, June 21 STRENGTH (see 06.23.20) snatch grip push jerk 5 x 1 snatch balance 5 x 1 WOD 21-15-9 1-arm DB snatch, 45/30 slam
CrossFit WOD 06.18.21
WOD (see 06.19.20)7 rounds7 power snatch, 95/657 OH squats7 bar facing burpees AWOD30 GHD hip extensions
CrossFit WOD 06.17.21
STRENGTHback squat 5 x 2 WOD50-30-10DU’ssit ups AWODstretch/foam roll
CrossFit WOD 06.16.21
WOD: FRAN (see 06.16.20)21-15-9thrusters, 95/65pull ups AWODfor time,run Kluge Lakes Lane
CrossFit WOD 06.15.21
WODAMRAP in 14 minutes5 deadlifts, 225/15510 DB push press, 45/3015 med ball sit ups, 20/14 AWODtabata weighted plank hold
CrossFit WOD 06.14.21
STRENGTH10 x 90 second rounds, increase load each roundsquat clean + front squat + thruster WODtabata row AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit WODs June 14-18
Monday, June 14 STRENGTH 10 x 90 second rounds, increase load each round squat clean + front squat + thruster WOD tabata row Tuesday, June
CrossFit WOD 06.11.21
WOD (see 06.11.20)4 x 5 minute rounds, clock does not stop between roundsrun 600m, max reps box jumps, 24/20run 600m, max reps toes to barrun
CrossFit WOD 06.10.21
WOD (see 06.10.20)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 06.09.21
STRENGTHpush press 5-5-3-3-2-1-1 WOD (see 06.09.20)AMRAP in 7 minutes2-4-6-8 …power clean, 155/105handstand push up AWOD20 GHD hip extensions and sit ups
CrossFit WOD 06.08.21
WOD3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 chest to bar pull ups6 KB swings, 55/409 KB SDHP AWODtabata wall sit/handstand hold mash
CrossFit WOD 06.07.21
STRENGTH8 x squat snatch + OH squat WOD (see 06.12.20)AMRAP in 8 minutes8 slam balls, 30/202 hang squat snatch, 75/558/4, 8/6, 8/8 … AWOD20 GHD
CrossFit WODs June 7-11
Monday, June 7 STRENGTH 8 x squat snatch + OH squat WOD (see 06.12.20) AMRAP in 8 minutes 8 slam balls, 30/20 2 hang squat
CrossFit WOD 06.04.21
WOD21-15-9wall ball shots, 20/14ring rowsAFTER each set200m med ball carry200m OH plate carry, 45/25 AWODmax partner med ball sit ups in 90 seconds
CrossFit WOD 06.03.21
WOD (see 06.04.19)21-18-15-12-9-6-3thrusters, 95/65push upsrow, cal. AWODnot for time,3 x 20 supermans + 10 hollow rocks
CrossFit WOD 06.02.21
STRENGTHsplit jerk 10 x 1 WODDEATH BY CLEAN AND JERK, 135/95 AWOD25 GHD hip extensions
CrossFit WOD 06.01.21
STRENGTH bench press 5-5-3-3-2-1-1 WOD (see 06.03.19) AMRAP in 11 minutes 10 KB swings, 55/40 9 box jumps, 24/20 8 pistols AWOD 20 GHD hip
CrossFit WOD 05.31.21
One class today at 8:30 AMWOD: MEMORIAL DAY MURPHrun 1 mile100 pull ups200 push ups300 squatsrun 1 mileYou may break up the pull up, push
CrossFit WODs May 31-June 4
Monday, May 31 One class today at 8:30 AM WOD: MEMORIAL DAY MURPH run 1 mile 100 pull ups 200 push ups 300 squats run
CrossFit WOD 05.28.21
WOD3 roundsrun 800m21 KB swings, 55/4012 knees to elbows AWOD100 reps core
CrossFit WOD 05.27.21
WOD (see 05.28.20)4 x 3 minute rounds, no rest between rounds1. row 250m, then max back squats, 135/95 (from rack)2. row 250m, then max push
CrossFit WOD 05.26.21
STRENGTHdeadlift 5-5-3-3-2-1-1 WOD15 pull ups15 push upsthen,6 roundssprint 100m + 10 jumping squats (out and back 3 times)then,15 pull ups15 push ups AWOD20 GHD hip
CrossFit WOD 05.25.21
WOD (see 05.26.20)BUY 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
CrossFit WOD 05.24.21
STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WODAMRAP in 6 minutes8/2, 8/4, 8/6, 8/8 …KB SDHP, 55/40slam balls,
CrossFit WODs May 24-28
Monday, May 24 STRENGTH 10 x 90 second rounds, increase load each round pause front squat + front squat WOD AMRAP in 6 minutes 8/2,
CrossFit WOD 05.21.21
WOD3 rounds50 walking lunges10 deadlifts, 225/15512 pull ups AWODtabata n-ups
CrossFit WOD 05.20.21
WOD4 rounds10 power cleans, 115/7510 shoulder to overhead20 back squats20 DU’s AWOD60 sec hollow rocks60 sec rest40 sec hollow rocks40 sec rest20 sec hollow rocks
CrossFit WOD 05.19.21
WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 box jumps, 24/2015 slam balls, 30/2015 DB bench press, 45/30 AWODfor time,21-15-9med ball sit upsmed ball cleans
CrossFit WOD 05.18.21
STRENGTHshoulder press 1-1-1push press 3-3-3push jerk 5-5-5 WODAMRAP in 4 minutes3-6-9 …toes to barsquats AWOD25 GHD hip extensions
CrossFit WOD 05.17.21
STRENGTH/WODEMOM for 20 minutesODD: 3 power cleanEVEN: alternate 5 ring dips or 10 pistols (5 rounds of each) AWODfor time, 50 sit ups
CrossFit WODs May 17-21
Monday, May 17 STRENGTH/WOD EMOM for 20 minutes ODD: 3 power clean EVEN: alternate 5 ring dips or 10 pistols (5 rounds of each) Tuesday,
CrossFit WOD 05.14.21
STRENGTH OH squats 5 x 2 WOD row 750m 30 power snatch, 75/55 row 750m AWOD 100 reps core
CrossFit WOD 05.13.21
WODrun 600mrow 750m21 burpee box jump overs, 24/20run 400mrow 500m15 burpee box jump oversrun 200mrow 250m9 burpee box jump overs AWOD30 Russian twists
CrossFit WOD 05.12.21
WOD 5 rounds, 1 minute rest between rounds AMRAP in 3 minutes 3 push jerk, 135/95 6 push ups 9 squats AWOD max sit ups
CrossFit WOD 05.11.21
WOD AMRAP in 15 minutes 5 deadlift, 225/155 10 KB swings, 55/40 5 deadlifts 10 toes to bar 20 DU’s AWOD 20 GHD hip extensions
CrossFit WOD 05.10.21
STRENGTH10 x squat clean + split jerk WODAMRAP in 4 minutes3-6-9 …wall ball shots, 20/14med ball sit ups AWOD25 GHD hip extensions
CrossFit WODs May 10-14
Monday, May 10 STRENGTH 10 x squat clean + split jerk WOD AMRAP in 4 minutes 3-6-9 … wall ball shots, 20/14 med ball sit
CrossFit WOD 05.07.21
WOD21-15-9thrusters, 95/65pull upspush upsrow, cal. AWODfor time,30 sec hollow rocks30 sec plank hold9 v-ups15 n-ups21 sit ups
CrossFit WOD 05.06.21
WOD3 x 6 minute rounds, clock does not stop between roundsrun 800m20 back squats, 115/75 (from rack)max reps box jumps, 30/24 AWODtabata L-sit/plank hold mash
CrossFit WOD 05.05.21
WOD4 rounds5 power cleans, 135/9525 wall ball shots, 20/145 power cleans25 slam balls, 30/20 AWODtabata wall sit/hand stand hold mash up
CrossFit WOD 05.04.21
STRENGTHpower snatch 10 x 1 WOD: JEREMY (see 07.28.20)21-15-9OH squats, 96/65burpees AWOD30 Russian twists
CrossFit WOD 05.03.21
STRENGTHpush press 5 x 3, all sets above 65% WOD21-15-9toes to barDB deadlift, 45/30DB push press AWOD20 GHD hip extensions and GHD sit ups
CrossFit WODs May 3-7
Monday, May 3 STRENGTH push press 5 x 3, all sets above 65% WOD 21-15-9 toes to bar DB deadlift, 45/30 DB push press Tuesday,
CrossFit WOD 04.30.21
WOD: THE GHOST 6 rounds for max reps 1 min. row, cal. 1 min. burpees 1 min. DU’s 1 min. rest AWOD 100 reps core
CrossFit WOD 04.29.21
WOD row 500m, then 21-15-9 box jumps, 24/20 KB swings, 555/40 goblet squats pull ups then, row 250m AWOD 9 v-ups 15 n-ups 21 sit
CrossFit WOD 04.28.21
AS OF TODAY THE 4 PM CLASS IS CANCELLED UNTIL FURTHER NOTICE. EVENING CLASSES ARE AT 5 AND 6 PM. STRENGTH snatch balance 5-5-3-3-2-1-1 WOD
CrossFit WOD 04.27.21
STARTING WEDNESDAY, APRIL 28 THE 4 PM CLASS IS CANCELLED. EVENING CLASSES WILL BE AT 5 AND 6 PM. HYDROSTATIC BODY FAT TESTING TODAY, 4-7:30
CrossFit WOD 04.26.21
STRENGTH 10 x 90 second rounds, increase load each round hang power clean + power clean + squat clean WOD 10-8-6-4-2 hand stand push ups
CrossFit WODs April 26-30
Monday, April 26 STRENGTH 10 x 90 second rounds, increase load each round hang power clean + power clean + squat clean WOD 10-8-6-4-2 hand
CrossFit WOD 04.23.21
HYDROSTATIC BODY FAT TESTING NEXT TUESDAY, 4-7:30 PM. SIGN UP ONLINE! WOD 3 rounds row 500m 3 x 3 pull ups + 6 push ups
CrossFit WOD 04.22.21
STRENGTH EMOM for 8 minutes 3 back squats rest 4 minutes EMOM for 8 minutes 3 deadlifts AWOD tabata n-ups/butterfly sit ups mash up
CrossFit WOD 04.21.21
WOD: MIRACLE MILErun 400m25 KB swings, 55/40200m farmer’s carry, 45/30200m waiter’s carry, 45/3025 box jumps, 24/20100m sprint100m walking lunges100m sprint100m walking lunges5 burpees400m med ball
CrossFit WOD 04.20.21
WOD AMRAP in 15 minutes 5 DB renegade rows, 45/30 10 power snatch, 95/65 15 toes to bar 20/18 cal. row AWOD tabata side plank
CrossFit WOD 04.19.21
STRENGTH front squat 3-3-3 push press 2-2-2 thruster (from rack) 1-1-1 WOD 4 rounds 20 DU’s 10 alt. 1-arm DB hang power clean and jerk,
CrossFit WODs April 19-23
Monday, April 19 STRENGTH front squat 3-3-3 push press 2-2-2 thruster (from rack) 1-1-1 WOD 4 rounds 20 DU’s 10 alt. 1-arm DB hang power
Saturday at The Bar
CROSSFIT 8:30 AM WHITEHURST HERITAGE FARMS RETURNS TODAY: 9:30 AM Farmer Mike will have pastured meats, eggs and fresh juices available for sale.
CrossFit WOD 04.16.21
WOD: NANCY5 roundsrun 400m15 OH squats, 95/65 AWODtabata L-sit/plank hold mash up
CrossFit WOD 04.15.21
WOD 50 DU’s, then 21-15-9 wall ball shots, 20/14 med ball sit ups KB swings, 55/40 KB SDHP DB push press, 45/30 DB bench press
CrossFit WOD 04.14.21
STRENGTHsquat snatch 10 x 1 WODrow 2000m AWODnot for time,20 atomic sit ups
CrossFit WOD 04.13.21
WOD AMRAP in 15 minutes 1-1-1-1, 2-2-2-2, 3-3-3-3 … pull up push up front squat, 135/95 box jump, 24/20 AWOD for time, 25 knees to
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 4 rounds run 400m 20 DU’s rest 1 minute score is total time including rest AWOD 100 reps
CrossFit WOD 04.07.21
WOD AMRAP in 3 minutes squat clean thrusters, 115/75 rest 2 minutes AMRAP in 3 minutes 5 pull ups 5 lateral burpees rest 2 minutes
CrossFit WOD 04.06.21
WOD: FIGHT GONE BAD 3 rounds, 1 minute rest between rounds max reps in 1 minute at 5 stations wall ball shots, 20/14 SDHP, 75/55
CrossFit WOD 04.05.21
STRENGTH OH squat 5 x 5 WOD row 500m 50 slam balls, 30/20 50 ring push ups row 250m 25 slam balls 25 ring push
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 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 3 rounds 10 ground to overhead, 95/65 200m shuttle sprint AWOD 30 Russian twists
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
