WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
CrossFit WODs May 25-29
Monday, May 25 MEMORIAL DAY: CLOSED Tuesday, May 26 WOD BUY IN: 50 DU’s 10-8-6-4-2 hand stand push ups box jumps, 24/20 DB renegade rows,
CrossFit WOD 05.22.20
WOD AMRAP in 16 minutes 5 pull ups 10 dead lifts, 225/155 15 med ball sit ups, 20/14 200m med ball carry AWOD 10 Turkish
CrossFit WOD 05.21.20
WOD (see 11.06.19) 4 rounds, rest exactly 3 minutes between rounds row 500m AWOD 100 reps core
CrossFit WOD 05.20.20
STRENGTH shoulder press 1-1-1 push press 3-3-3 push jerk 5-5-5 WOD AMRAP in 4 minutes 3-6-9 … toes to bar squats AWOD 25 GHD hip
CrossFit WOD 05.19.20
WOD row 750m, then 3 rounds 15 wall ball shots, 20/14 15 box jumps, 24/20 15 KB swings, 55/40 15 slam balls, 30/20 AWOD 30
CrossFit WOD 05.17.20
STRENGTH/WOD EMOM for 16 minutes ODD: 3 power clean EVEN: 20 DU’s AWOD tabata wall sit/hand stand hold mash up
CrossFit WODs May 18-22
Monday, May 18 STRENGTH/WOD EMOM for 16 minutes ODD: 3 power clean EVEN: 20 DU’s Tuesday, May 19 WOD row 750m, then 3 rounds 15
CrossFit WOD 05.15.20
WARM UP 2 x 10 squats, push ups, sit ups, pull ups/bent over rows WOD 30 rounds 1 clean and jerk, 135/95 1 burpee box
CrossFit WOD 05.14.20
WARM UP 2 x 10 squats, push ups, sit ups, pull ups/bent over rows WOD run 800m 21 thrusters, 95/65 21 push ups run 400m
CrossFit WOD 05.13.20
WARM UP 2 x 10 squats, push ups, sit ups, pull ups/bent over rows STRENGTH EMOM for 8 minutes 3 back squats STRENGTH AT HOME
CrossFit WOD 05.12.20
WARM UP 10 inchworm push ups, spider man lunges, Frankenstein steps 20 sit ups and good mornings WOD 18 minutes on the clock BUY IN:
CrossFit WOD 05.11.20
WARM UP 2 x 10 squats, push ups, sit ups, pull ups/bent over rows STRENGTH snatch balance 3-3-3-1-1-1-1 WOD 20-18-16-14-12-10-8-6-4-2 alt. DB snatch, 45/30 2-4-6-8-10-12-14-16-18-20
CrossFit WODs May 11-15
Monday, May 11 STRENGTH snatch balance 3-3-3-1-1-1-1 WOD 20-18-16-14-12-10-8-6-4-2 alt. DB snatch, 45/30 2-4-6-8-10-12-14-16-18-20 walking lunges Tuesday, May 12 WOD 18 minutes on the clock
SHUTDOWN SATURDAY HWOD 05.09.20
WARM UP 2 x 20m high knees, butt kickers, side shuffle L/R. lunge w/twist 5 x 5 push ups + 10 squats WOD run Ladder,
CrossFit WOD 05.08.20
WARM UP 2 x 10 squats, push ups, sit ups, pull ups/bent over rows WOD 3 rounds row 500m 21 KB swings, 55/40 15 box
CrossFit WOD 05.07.20
WARM UP 2 x 10 med ball cleans, wall ball shots, med ball sit ups, push ups WOD 50 air squats 21 hang power cleans,
CrossFit WOD 05.06.20
WARM UP barbell warm up 20 barbell OH walking lunges and good mornings 20 sit ups STRENGTH EMOM for 16 minutes ODD: hang power snatch
CrossFit WOD 05.05.20
WARM UP 2 x 10 squats, push ups, sit ups, pull ups/bent over rows WOD/HWOD: DB Linda + sprint 10-9-8-7-6-5-4-3-2-1 DB dead lift, 45/30 DB
CrossFit WODs 05.04.20
WARM UP 2 x 10 DB hang power clean, DB front squats, DB push press, DB bench press STRENGTH push press 5 x 5 WOD
CrossFit WODs May 4-8
Monday, May 4 STRENGTH push press 5 x 5 WOD 3 rounds row 250m 10 slam balls, 30/20 HWOD 3 rounds run 200m OR 25
SHUTDOWN SATURDAY HWOD 05.02.20
WARM UP 2 x 20m high knees, butt kickers, side shuffle L/R, lunge w/wist 5 x 5 push ups + 10 squats WOD 20 minute
CrossFit WOD 05.01.20
WARM UP 2 x 10 squats, push ups, sit ups, pull ups/bent over rows WOD 100 OH squats, 95/65 EMOM 3 burpees this WOD begins
CrossFit WOD 04.30.20
WARM UP 2 x 10 squats, push ups, sit ups, pull ups/bent over rows WOD/HWOD max reps in 2 minutes at 5 stations, no rest
CrossFit WOD 04.29.20
HUMP DAY CHALLENGE: WALL SIT FOR TIME You must hold your arms out in front of you and video your attempt. Tag GBAR3 on your
CrossFit WOD 04.28.20
WARM UP 2 x 10 squats, push ups, sit ups, pull ups/bent over rows WOD 50-40-30-20-10 wall ball shots, 20/14 10 V-ups + 10 N-ups
CrossFit WOD 04.27.20
WARM UP 2 x 10 squats, push ups, sit ups, pull ups/bent over rows WOD/HWOD 1 round of DB DT, 45/30 5 DB renegade rows
CrossFit WODs April 27-May 1
Monday, April 27 WOD/HWOD 1 round of DB DT, 45/30 5 DB renegade rows (push up, row right, push up, row left = 1) 1
SHUTDOWN SATURDAY WOD 04.25.20
BONUS HWOD2: DECK OF CARDS Download Sweat Deck app in the App Store OR use a deck of cards For time, working through a deck
CrossFit WOD 04.24.20
WARM UP 2 x 10 squats, push ups, sit ups, pull ups/bent over rows WOD AMRAP in 20 minutes 5 dead lifts, 225/155 10 box
CrossFit WOD 04.23.20
WARM UP 2 x 10 squats, push ups, sit ups, pull ups/bent over rows WOD 3 rounds 25 jump rope left leg 25 jump rope
CrossFit WOD 04.22.20
HUMP DAY CHALLENGE Max burpees in 3 minutes. Score = burpees + your age. Good luck! WARM UP 2 x 10 squats, push ups, sit
CrossFit WOD 04.21.20
WARM UP 2 x 10 squats, push ups, sit ups, pull ups/bent over rows JOIN IN ON THIS WOD VIA ZOOM AT 8 AM STRENGTH/WOD
CrossFit WOD 04.20.20
Monday, April 20 WARM UP 2 x 10 squats, push ups, sit ups, pull ups/bent over rows JOIN IN ON THIS WOD VIA ZOOM AT
CrossFit WODs April 20-24
Monday, April 20 JOIN IN ON THIS WOD VIA ZOOM AT 8 AM WOD/HWOD: TABATA THIS-ISH tabata KB SDHP, 55/40 rest 1 minute tabata squats
SHUTDOWN SATURDAY HWOD 04.18.20
BONUS HWOD2: DECK OF CARDS Download Sweat Deck app in the App Store OR use a deck of cards For time, working through a deck
CrossFit WOD 04.17.20
WARM UP2 x 10 squats, push ups, sit ups, pull ups OR bent over rows WOD: NANCY (see 02.16.18)5 roundsrun 400m15 OH squats, 95/65 AWOD50
CrossFit WOD 04.16.20
WARM UP 2 x 10 DB hang power cleans, DB front squats, DB push press, DB bench press WOD/HWOD 10-9-8-7-6-5-4-3-2-1 EVEN rounds hang power clean,
CrossFit WOD 04.15.20
HUMP DAY HOME CHALLENGE: MAX DOG SQUATS IN 1 MINUTE, SCALE CAT SQUATS The person with the most dog squats wins a GBAR3 t-shirt! To
CrossFit WOD 04.14.20
We are going live on Zoom this morning at 10 am for the EMOM. Get warmed up and have your back pack filled with heavy
CrossFit WOD 04.13.20
We are going live on Zoom this morning at 10 am for the EMOM. Get warmed up and have your barbell ready OR fill up
CrossFit WODs April 13-17
Monday, April 13 STRENGTH EMOM for 10 minutes 3 front squats, 65-75% STRENGTH AT HOME fill a back pack as heavy as you can manage,
SHUTDOWN SATURDAY HWOD 04.11.20
BONUS HWOD2: DECK OF CARDS Download Sweat Deck app in the App Store OR use a deck of cards For time, working through a deck
CrossFit WOD 04.10.20
We are going live via Zoom tomorrow morning for Friday’s WOD! We will begin promptly at 10 a.m. so be sure to check your connection,
CrossFit WOD 04.09.20
WARM UP 2 x 10 squats, push ups, sit ups 10 hand stand push ups OR 20 sec hand stand hold WOD: FIGHT GONE BAD
CrossFit WOD 04.08.20
HUMP DAY HOME CHALLENGE: PLANK HOLD FOR TIME Longest plank hold wins a GBAR3 t-shirt!!! To be considered for the win you must upload your
CrossFit WOD 04.07.20
We had to cancel the Zoom yoga class scheduled for today at 11:00 am. Stay tuned for a new date. WARM UP 2 x 10
CrossFit WOD 04.06.20
WARM UP 2 x 10 KB SDHP, goblet squats, KB swings, sit ups Instructor led: Burgener warm up WHY THE BURGENER WARM UP? WOD (see
CrossFit WODs April 6-10
Monday, April 6 WOD (see 04.10.18) 21-18-15-12-9-6 reps of KB swings, 55/40 + 6 burpees each round alt. with 1-2-3-4-5-6 reps of squat snatch, 135/95
SHUTDOWN SATURDAY HWOD 04.04.20
WARM UP jog 400m, joint mobility 4 rounds 5 push ups 10 squats HWOD for time, run 5k (scale run or power walk) AWOD 20
CrossFit WOD 04.03.20
WARM UP 2 x 10 squats, push ups, sit ups, pull ups or rows WOD 4 rounds 25 KB SDHP, 55/40 15 goblet squats, 55/40
CrossFit WOD 04.02.20
STRENGTH EMOM for 16 minutes ODD: 5 lateral burpees + 5 med ball cleans EVEN: 3 hang power cleans 65-75% STRENGTH AT HOME EMOM for
CrossFit WOD 04.01.20
WARM UP 10 inchworm push ups, spider man lunges, Frankenstein steps, burpee broad jumps 5 tempo goblet squats 10 KB swings and KB SDHP 15
CrossFit WOD 03.31.20
WARM UP 2 x 10 squats, push ups, sit ups, pull ups WOD/HWOD 200m med ball carry, 20/14 50 wall ball shots 50 walking lunges
CrossFit WOD 03.30.20
WARM UP 20m squat hops, inchworm push ups, high knees, burpee broad jumps 2 x 10 med ball cleans, wall ball shots, med ball sit
CrossFit WODs March 30-April 3
Monday, March 30 STRENGTH 10 x 90 sec rounds, increase load each round 1 squat clean + 1 front squat STRENGTH AT HOME 10 rounds,
SHUTDOWN SATURDAY HWOD 03.28.20
WARM UP jog 400m joint mobility 4 rounds of 5 push ups and 10 sit ups HWOD1 AMRAP in 20 minutes 10 squats run 400m
CrossFit WOD 03.27.20
FOR EQUIPMENT RETURNS/EXCHANGE MAKE AN APPOINTMENT WITH MIKE 832-540-7781 WARM UP look in the mirror and smile 2 x 10 squats, push ups, sit ups,
CrossFit WOD 03.26.20
FOR EQUIPMENT RETURNS/EXCHANGE MAKE AN APPOINTMENT WITH MIKE 832-540-7781 STRENGTH push press 5 x 3 WOD AMRAP in 10 minutes 7 burpees 7 med ball
CrossFit WOD 03.25.20
FOR EQUIPMENT RETURNS/EXCHANGE MAKE AN APPOINTMENT WITH MIKE 832-540-7781 WARM UP take a deep breath and big exhale 20m bear crawls, walking lunges, squat hops,
CrossFit WOD 03.24.20
FOR EQUIPMENT RETURNS/EXCHANGE MAKE AN APPOINTMENT WITH MIKE 832-540-7781 WARM UP give yourself a hug 10 inchworm push ups, spider man lunges, Frankenstein steps 20m
CrossFit WOD 03.23.20
WARM UP put on a happy face 2 rounds of 10 air squats 10 push ups 10 sit ups 2 rounds of 10 DB front
CrossFit WODs March 23-27
Monday, March 23 WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly) 21 thrusters, 95/65 21 pull ups 800m run 30 KB swings, 55/40
SHUTDOWN SATURDAY HWOD 03.21.20
WARM UP 4 sets of 10 air squats 4 sets of 20m high knees + 10 lunges in place run 400m at 80% max effort
CrossFit WOD 03.20.20
WOD (see 03.18.19) 20-15-10-5 back squats (from rack), AHAP alternating plate push ups, 45/25 (left = 1, right = 1) 20 DU’s after each set
CrossFit WOD 03.19.20
WOD 3 rounds row 500m 10 Curtis P’s 12 pull ups HWOD (alternate home workout) 3 rounds 50 sumo dead lift high pulls using KB,
CrossFit WOD 03.18.20
STRENGTH snatch grip push jerk 3-3-2-1-1-1-1 WOD 21-15-9 OH squat, 95/65 knees to elbows HWOD (alternate home workout) STRENGTH using stick/broom practice snatch grip push
CrossFit WODs 03.17.20
WE ACKNOWLEDGE THE 10 PERSON LIMIT ON PUBLIC GATHERINGS, HOWEVER WE PLAN TO RUN ALL CLASSES TODAY. WE DON’T ANTICIPATE EXCEEDING THE MAXIMUM NUMBER OF
CrossFit WOD 03.16.20
WOD run 600m 30 OH walking lunges, 45/25 30 box jumps, 24/20 30 butterfly sit ups run 400m 20 OH walking lunges 20 box jumps
CrossFit WODs March 16-20
Monday, March 16 WOD run 600m 30 OH walking lunges, 45/25 30 box jumps, 24/20 30 butterfly sit ups run 400m 20 OH walking lunges
FREE CROSSFIT WORKOUT O3.14.20
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
CrossFit WOD 03.13.20
SPRING BREAK SCHEDULE: Classes at 5 am, 6 am, 9 am, 5 pm, 6 pm STRENGTH split jerk 10 x 2 WOD AMRAP in 10
CrossFit WOD 03.12.20
SPRING BREAK SCHEDULE: Classes at 5 am, 6 am, 9 am, 5 pm, 6 pm WOD 50-40-30-20-20 DU’s 10-8-6-4-2 pistols DB renegade rows, 45/30 AWOD
CrossFit WOD 03.11.20
SPRING BREAK SCHEDULE: Classes at 5 am, 6 am, 9 am, 5 pm, 6 pm WOD row 750m 21 thrusters, 95/65 21 toes to bar
CrossFit WOD 03.10.20
SPRING BREAK SCHEDULE: Classes at 5 am, 6 am, 9 am, 5 pm, 6 pm WOD AMRAP in 15 minutes 1 lateral burpee 5 dead
CrossFit WOD 03.09.20
STRENGTH: 10 x 90 sec rounds (increase load each round) 1 pause front squat (3 sec) + 1 front squat WOD: AMRAP in 4 min 3-6-9 … shoulder press (95/65 from rack) + air squat
CrossFit WODs March 9-13
SPRING BREAK SCHEDULE Monday-Friday 5, 6, and 9 am 5 and 6 pm NO OPEN GYM HOURS Monday, March 9 STRENGTH (see 11.11.19) 10 x
FREE CROSSFIT WORKOUT 03.07.20
FREE CROSSFIT WORKOUT 8:30 am NO ELEMENTS OR OPEN GYM TODAY
CrossFit WOD 03.06.20
CrossFit GBAR3 WOD: 10 hand stand push ups, 200m KB carry, 30 goblet squats, 400m med ball carry, 50 med ball cleans, 400m run, 30 jumping squats, 200m run, 10 hand stand push ups
CrossFit WOD 03.05.20
WOD AMRAP in 17 minutes 5 hang squat clean + push jerk, 135/95 10 pull ups 15 DB bench press, 45/30 AWOD 60 sec bicycles,
CrossFit WOD 03.04.20
CrossFit GBAR3 WOD: Row 500m, then 10 rounds of 10 KB swings (55/40) and 10 sit ups, then row 250m
CrossFit WOD 02.03.20
STRENGTH: OH squat 3-3-3, snatch balance 2-2-2, squat snatch 1-1-1 WOD: 30-20-10 reps of walking lunges and alternating 1-arm DB snatches (45/30)
CrossFit WOD 03.02.20
STRENGTH back squat 5 x 5 WOD row 1000m 50 wall ball shots, 20/14 AWOD not for time, 20 atomic sit ups
CrossFit WODs March 2-6
Monday, March 2 STRENGTH back squat 5 x 5 WOD row 1000m 50 wall ball shots, 20/14 Tuesday, March 3 STRENGTH OH squat 3-3-3 snatch
FREE CROSSFIT WORKOUT 02.29.20
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
CrossFit WOD 02.28.20
CrossFit GBAR3 WOD is 2 rounds for time: row 500m, 15 dead lifts (205/135), run 400m, 15 dead lifts
CrossFit WOD 02.27.20
CrossFit GBAR3 WOD is 10-9-8-7-6-5-4-3-2-1 reps: EVEN rounds – OH squats (95/65), pull ups, push ups, box jumps (24/20) ODD rounds – power snatch, toes to bar, ring dips, box jumps
CrossFit WOD 02.26.20
STRENGTH: 10 x 2 thrusters (from ground) WOD: 21-15-9 DU’s, slam balls (30/20)
CrossFit WOD 02.25.20
CrossFit GBAR3 WOD: 4 rounds 10 SDHP (95/65), 10 push press, 20 back squats, 200m run
CrossFit WOD 02.24.20
STRENGTH 10 x 90 sec rounds, increase load each round power clean + power clean + split jerk AWOD 2 rounds for max sit up
CrossFit WODs Feb 24-28
Monday, Feb 24 STRENGTH 10 x 90 sec rounds, increase load each round power clean + power clean + split jerk Tuesday, Feb 25 WOD
FREE CROSSFIT WORKOUT 02.22.20
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
CrossFit WOD 02.21.20
CrossFit GBAR3 WOD: 25 DU’s, 25 DB front squats (45/30), 25 ring push ups, 50 DU’s, 50 DB hang power cleans, 50 box jumps (24/20), 25 DU’s, 25 DB front squats, 25 ring push ups
CrossFit WOD 02.20.20
CrossFit GBAR3 STRENGTH: dead lift 5 x 5, then WOD: AMRAP in 5 minutes of 3-6-9 … reps of wall ball shots (20/14), med ball sit ups
CrossFit WOD 02.19.20
CrossFit GBAR3 WOD: 3 rounds of AMRAP in 5 minutes of 3 burpees, 6 KB swings (55/40), 9 air squats. Rest 1 minute between rounds.
CrossFit WOD 02.18.20
CrossFit WOD: run 800m OR row 1000m, 21 shoulder press (95/65), run/row, 21 push press, run/row, 21 push jerk. All presses off the rack!
CrossFit WOD 02.17.20
STRENGTH 8 x hang power snatch + power snatch WOD AMRAP in 7 minutes 8/2, 8/4, 8/6 … ring rows pistols AWOD 20 GHD hip
CrossFit WODs Feb 17-21
Monday, Feb 17 STRENGTH 8 x hang power snatch + power snatch WOD AMRAP in 7 minutes 8/2, 8/4, 8/6 … ring rows pistols Tuesday,
FREE CROSSFIT WORKOUT 02.15.20
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
