WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
CrossFit WOD 02.14.20
HAPPY VALENTINE’S DAY! GBAR3 WOD for time: 200m med ball carry, 10 back squats from rack (225/155), 200m DB farmer’s carry, 10 back squats, 200m DB waiter’s carry, 10 back squats, 100m walking lunges, 100m sprint
CrossFit WOD 02.13.20
Max reps in 2 min at 6 stations, 1 min rest btw: wall ball shots (20/14), box jumps (24/20), KB swings (55/40), toes to bar, KB SDHP (55/40), DB bench press (45/30)
CrossFit WOD 02.12.20
CrossFit GBAR3 WOD is 3 rounds for time: 21 calorie row, 15 thrusters (95/65), 9 slam balls (30/20)
CrossFit WOD 02.11.20
STRENGTH: snatch balance 5-5-3-3-2-1-1 WOD: AMRAP in 9 minutes 3-6-9 … reps of squat snatch (95/65) + pull ups
CrossFit WOD 02.10.20
STRENGTH bench press 5 x 5 WOD 21-15-9 row, cal burpees on plate, 45/25 AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WODs Feb 10-14
BRING A FRIEND WEEK!!! Monday, Feb 10 STRENGTH bench press 5 x 5 WOD 21-15-9 row, cal burpees on plate, 45/25 Tuesday, Feb 11 STRENGTH
FREE CROSSFIT WORKOUT 02.08.20
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am PICKLEBALL 9:30-11:00 am
CrossFit WOD 02.07.20
CROSSFIT GBAR3 WOD: AMRAP in 15 minutes 5 dead lifts (225/155) 10 box jumps (24/20) 15 wall ball shots (20/14) 200m run
CrossFit WOD 02.06.20
CROSSFIT G BAR 3 WOD: 3 rounds row 500m, 15 hang power snatch (95/65), 15 OH squats
CrossFit WOD 02.05.20
WOD: GRACE (see 12.17.18)30 clean and jerks, 135/95AWOD2 rounds for max reps30 sec assault bike, cal30 sec rest30 sec DU’s30 sec rest30 sec med ball
CrossFit WOD 02.04.20
STRENGTH push press 5 x 5 WOD 5 rounds 5 pull ups 10 push ups 15 squats AWOD 25 GHD hip extensions
CrossFit WOD 02.03.20
STRENGTH/WOD 10 x 90 sec rounds, increase load each round 1 squat clean + 1 front squat AWOD 90 sec on the clock row 250m
CrossFit WOD 02.03.20
Monday, Feb 3 STRENGTH/WOD 10 x 90 sec rounds, increase load each round 1 squat clean + 1 front squat Tuesday, Feb 4 STRENGTH push
FREE CROSSFIT WORKOUT 02.01.20
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
CrossFit WOD 01.31.20
WOD (see 02.01.19) 4 rounds run 400m rest exactly 3 minutes between rounds AWOD 100 reps core
CrossFit WOD 01.30.20
WOD (see 01.31.18) 2 rounds 50 wall ball shots, 20/14 40 KB swings, 55/40 30 OH walking lunges, 45/25 200m KB carry 10 DB renegade
CrossFit WOD 01.29.20
STRENGTH split jerk 5-5-3-3-2-1-1 WOD (see 01.30.19) 6 minutes on the clock run 800m, then max reps chest to bar pull ups AWOD 25 GHD
CrossFit WOD 01.28.20
WOD (see 01.30.18) row 500m, then 21-15-9 1-arm DB snatch, 45/30 knees to elbows 1-arm DB snatch sit ups then, row 250m AWOD tabata wall
CrossFit WOD 01.27.20
STRENGTH/WOD EMOM for 16 minutes ODD: 3 front squats (75-85%) EVEN: 20 DU’s AWOD tabata shoulder press, 45/35 (barbell from rack)/push ups mash up
CrossFit WODs Jan 27-31
Monday, Jan 27 STRENGTH/WOD EMOM for 16 minutes ODD: 3 front squats (75-85%) EVEN: 20 DU’s Tuesday, Jan 28 WOD (see 01.30.18) row 500m, then
FREE CROSSFIT WORKOUT 01.25.20
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
CrossFit WOD 01.24.20
STRENGTH (see 01.25.19) standing broad jump 1-1-1 FUN FRIDAY PARTNER WOD AMRAP in 15 minutes BUY IN: 50 partner chest passes partner 1: 200m med
CrossFit WOD 01.23.20
STRENGTHdeadlift 1-1-1WOD (see 01.24.19)7 rounds7 pull ups7 KB swings, 55/40AWOD30 Russian twists
CrossFit WOD 01.22.20
STRENGTH bench press 1-1-1 WOD (see 01.22.19) 12 minutes on the clock AMRAP in 4 minutes: row, cal. AMRAP in 4 minutes: squat cleans, 135/95
CrossFit WOD 01.21.20
STRENGTH back squat 1-1-1 WOD (see 01.23.19) 200m OH plate carry, 45/25 then, 5 rounds 10 wall ball shots, 20/14 10 med ball sit ups
CrossFit WOD 01.20.20
STRENGTH shoulder press 1-1-1 WOD (see 01.21.19) 25 power snatch, 95/65 25 OH squats 25 power cleans 25 thrusters EMOM 3 burpees AWOD 20 GHD
CrossFit WODs Jan 20-24
Monday, Jan 20 STRENGTH shoulder press 1-1-1 WOD (see 01.21.19) 25 power snatch, 95/65 25 OH squats 25 power cleans 25 thrusters EMOM 3 burpees
FREE CROSSFIT WORKOUT 01.18.20
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
CrossFit WOD 01.17.20
WOD AMRAP in 14 minutes 5 squat snatch, 95/65 10 slam balls, 30/20 15 toes to bar AWOD 25 GHD hip extensions
CrossFit WOD 01.16.20
STRENGTH 8 x 2 clean pulls + power clean WOD 3 rounds 20 DU’s 10 1-arm DB hang power clean and jerk, 50/35 (5 each
CrossFit WOD 01.15.20
STRENGTH 8 x 2 snatch pulls + 1 power snatch WOD 30-20-10 alt 1-arm DB snatch, 45/30 butterfly sit ups AWOD 25 GHD hip extensions
CrossFit WOD 01.14.20
WOD 3 rounds row 500m 21 KB swings, 55/40 12 goblet squats AWOD tabata L-sit/plank hold
CrossFit WOD 01.13.20
WOD 10-9-8-7-6-5-4-3-2-1 pull ups dead lifts, 225/155 push ups box jumps, 24/20 AWOD for time, 9 v-ups 15 n-ups 21 sit ups
CrossFit WODs Jan 13-17
Monday, Jan 13 WOD 10-9-8-7-6-5-4-3-2-1 pull ups dead lifts, 225/155 push ups box jumps, 24/20 Tuesday, Jan 14 WOD 3 rounds row 500m 21 KB
FREE CROSSFIT WORKOUT 01.11.20
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
CrossFit WOD 01.10.20
WOD (see 07.10.18) 10-8-6-4-2 hand stand push ups box jumps, 24/20 DB renegade rows, 45/30 DB walking lunges AWOD tabata hollow rocks/superman mash up
CrossFit WOD 01.09.20
WOD row 1000m 21 wall ball shots, 20/14 21 med ball sit ups row 750m 15 wall ball shots 15 med ball sit ups row
CrossFit WOD 01.08.20
STRENGTH OH squat 10 x 2 WOD AMRAP in 5 minutes 3-6-9 … chest to bar pull ups ring dips AWOD not for time, 3
CrossFit WOD 01.07.20
WODAMRAP in 20 minutes200m run3 hang power cleans, 135/954 KB swings, 55/405 box jumps, 24/20AWOD30 Russian twists
CrossFit WOD 01.06.20
STRENGTHpush jerk 5 x 3WOD21-18-15-12-9-6-3SDHP, 75/55push pressAWOD20 GHD hip extensions and GHD sit ups
CrossFit WODs Jan 6-10
Monday, Jan 6 STRENGTH push jerk 5 x 3 WOD 21-18-15-12-9-6-3 SDHP, 75/55 push press Tuesday, Jan 7 WOD AMRAP in 20 minutes 200m run
FREE CROSSFIT WORKOUT 01.04.20
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
CrossFit WOD 01.03.20
WOD 0:00-1:00 row, meters 1:00-2:00 1 thruster, 95/65 + row 2:00-3:00 2 thrusters + row 3:00-4:00 3 thrusters + row 4:00-5:00 4 thrusters + row
CrossFit WOD 01.02.20
RESUME REGULAR CLASS SCHEDULE TODAY STRENGTH back squat 5-5-3-3-2-1-1 WOD 10-8-6-4-2 toes to bar pistols AWOD 25 GHD hip extensions
CrossFit WOD 12.31.19
ONE CLASS TODAY AT 8:30 am AMRAP in 19 minutes 20 DU’s 19 dead lifts, 225/95 20 cal row 19 pull ups 200m run 19
CrossFit WOD 12.30.19
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM STRENGTH 10 x 90 second rounds, increase load each round hang power snatch +
CrossFit WODs Dec 30-Jan 3
Monday, Dec 30 CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM STRENGTH 10 x 90 second rounds, increase load each round hang
FREE CROSSFIT WORKOUT 12.28.19
FREE CROSSFIT WORKOUT 8:30 am (NO ELEMENTS OR OPEN GYM THIS WEEKEND)
CrossFit WOD 12.27.19
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM WOD row 500m 50 DB bench press, 45/30 50 wall ball shots, 20/14 row
CrossFit WOD 12.26.19
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM STRENGTH/WOD EMOM for 16 minutes ODD: 3 push press EVEN: 20 DU’s AWOD tabata
CrossFit WOD 12.24.19
ONE CLASS TODAY AT 8:30 AM WOD: 12 DAYS OF CHRISTMAS CROSSFIT rep scheme follows the song: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 … 1. Rx
CrossFit WOD 12.23.19
REGULAR CLASS SCHEDULE TODAY WOD: KLUGE CRIPPLER (last done on 12.28.18) 30 thrusters, 135/95 run Kluge Lakes Lane AWOD tabata toes to bar/push ups mash
CrossFit WODs Dec 23-27
Monday, Dec 23 REGULAR CLASS SCHEDULE TODAY WOD: KLUGE CRIPPLER (last done on 12.28.18) 30 thrusters, 135/95 run Kluge Lakes Lane Tuesday, Dec 24 ONE
FREE CROSSFIT WORKOUT 12.21.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
CrossFit WOD 12.20.19
WOD 3 rounds row 500m 10 Curtis P’s, 95/65 12 ring rows AWOD for time 9 v-ups 15 n-ups 21 sit ups
CrossFit WOD 12.19.19
STRENGTH E2MOM for 16 minutes 3 bench press 3 sumo dead lifts AWOD tabata side plank
CrossFit WOD 12.18.19
WOD (see 12.19.18) AMRAP in 17 minutes 5 chest to bar pull ups 10 box jumps, 24/20 15 OH squats, 95/65 200m run AWOD 60
CrossFit WOD 12.17.19
BENCHMARK WOD: THE CHIEF (see 12.19.17) 5 rounds, 1 minute rest between rounds AMRAP in 3 minutes 3 power cleans, 135/95 6 push ups 9
CrossFit WOD 12.16.19
STRENGTH shoulder press 5 x 3 WOD AMRAP in 7 minutes 5 1-arm DB hang clean and jerk, 50/35 10 wall ball shots, 20/14 5
CrossFit WODs Dec 16-20
Monday, Dec 16 STRENGTH shoulder press 5 x 3 WOD AMRAP in 7 minutes 5 1-arm DB hang clean and jerk, 50/35 10 wall ball
FREE CROSSFIT WORKOUT 12.14.19
FREE CROSSFIT WORKOUT 8:30 am NO CROSSFIT ELEMENTS OR OPEN GYM TODAY
CrossFit WOD 12.13.19
NO OPEN GYM THIS FRIDAY, SATURDAY OR SUNDAY WOD 10-9-8-7-6-5-4-3-2-1 dead lift, 225/155 EVEN: toes to bar + lateral burpees ODD: sprint 100m + box
CrossFit WOD 12.12.19
WOD 5 x 2 minute rounds, 1 min rest between rounds 1. 20 KB swings, 55/40 + max reps wall ball shots, 20/14 2. 20
CrossFit WOD 12.11.19
STRENGTH squat clean + split jerk 10 x 1 WOD AMRAP in 4 minutes squat clean + front squat + split jerk + front squat
CrossFit WOD 12.10.19
BENCHMARK WOD: ANNIE (see 07.05.18) 50-40-30-20-10 DU’s sit ups AWOD tabata hand stand hold/wall sit mash up
CrossFit WOD 12.09.19
STRENGTH squat snatch 10 x 1 WOD 3 rounds row 250m 12 slam balls, 30/20 AWOD 20 GHD hip extensions and sit ups
CrossFit WODs Dec 9-13
Monday, Dec 9 STRENGTH squat snatch 10 x 1 WOD 3 rounds row 250m 12 slam balls, 30/20 Tuesday, Dec 10 BENCHMARK WOD: ANNIE (see
FREE CROSSFIT WORKOUT 12.07.17
GOOD LUCK TO ELIZABETH, EMILY, MARISA, CAMERON, CHRISTIAN AND TOMMY COMPETING TODAY IN THE GRANITE GAMES THROWDOWN AT SKYLINE CROSSFIT!!! FREE CROSSFIT WORKOUT 8:30 am
CrossFit WOD 12.06.19
WOD row 500m 21 shoulder press, 95/65 15 dead lifts 9 box jumps, 24/20 row 500m 21 push press 15 dead lifts 9 box jumps
CrossFit WOD 12.05.19
WOD (see 12.06.18) AMRAP in 20 minutes 5 pull ups 10 push ups 15 squats 1 clean and jerk, 135/95 increase clean and jerk reps
CrossFit WOD 12.04.19
STRENGTH split jerk 10 x 2 WOD AMRAP in 7 minutes 8/2, 8/4, 8/6 … med ball sit ups, 20/14 med ball cleans AWOD 25
CrossFit WOD 12.03.19
STRENGTH/WOD EMOM for 16 minutes EVEN: 3 front squats ODD: 5 ring dips AWOD tabata L-sit/plank hold mash up
CrossFit WOD 12.02.19
WOD 800m run 21 wall ball shots, 20/14 15 KB swings, 55/40 9 DB dead lifts, 45/30 600m med ball carry 21 wall ball shots
CrossFit WODs Dec 2-6
Monday, Dec 2 WOD 800m run 21 wall ball shots, 20/14 15 KB swings, 55/40 9 DB dead lifts, 45/30 600m med ball carry 21
CrossFit WOD 11.28.19
HAPPY THANKSGIVING ONLY ONE CLASS TODAY AT 8:30 AM BENCHMARK WOD: FILTHY FIFTY (see 11.22.18) feel free to share this WOD with a partner or
CrossFit WOD 11.27.19
WOD 21-15-9 ring rows hang power snatch, 75/55 push ups box jumps, 24/20 row, cal. AWOD not for time 15 atomic sit ups
CrossFit WOD 11.26.19
WOD (see 05.11.18) 12 minutes on the clock 1 min back squats, 85% 1 min DB push press, 45/30 2 min back squats 2 min
CrossFit WOD 11.25.19
STRENGTH dead lift 10 x 1 WOD (see 11.19.18) 5 minutes on the clock row 750m max reps thrusters, 95/65 AWOD 20 GHD hip extensions
CrossFit WODs Nov 25-29
Monday, Nov 25 STRENGTH dead lift 10 x 1 WOD (see 11.19.18) 5 minutes on the clock row 750m max reps thrusters, 95/65 Tuesday, Nov
FREE CROSSFIT WORKOUT 11.23.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
CrossFit WOD 11.22.19
STRENGTH (see 11.06.18) 10-5-5-3-3-2-2 bench press (increase load each set) dead hang pull ups OR ring rows WOD: DEATH BY ASSAULT BIKE min 1: 2
CrossFit WOD 11.21.19
STRENGTH 5 x 1 power clean + 1 hang power clean WOD 5 rounds sprint to grate 10 jumping squats sprint to start 10 KB
CrossFit WOD 11.20.19
STRENGTH push press 5 x 2 WOD 3 rounds row 250m 5 DB renegade rows, 45/30 10 DB push press AWOD 25 GHD hip extensions
CrossFit WOD 11.19.19
WOD 21-18-15-12-9-6 wall ball shots, 20/14 + 6 slam balls, 30/20 1-2-3-4-5-6 squat snatch, 95/65 AWOD 2 rounds for max med ball sit ups 30
CrossFit WOD 11.18.19
BENCHMARK WOD: HELEN (see 12.11.18) 3 rounds run 400m 21 KB swings, 55/40 12 pull ups AWOD 50 sit ups for time
CrossFit WODs Nov 18-22
Monday, Nov 18 BENCHMARK WOD: HELEN (see 12.11.18) 3 rounds run 400m 21 KB swings, 55/40 12 pull ups Tuesday, Nov 19 WOD 21-18-15-12-9-6 wall
FREE CROSSFIT WORKOUT 11.16.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am TODAY’S FREE WORKOUT IS A CANCER HERO WOD
CrossFit WOD 11.15.19
IF YOU ARE HAVING GBAR3 HOODIE ENVY YOU ARE IN LUCK!!! WE ARE GOING TO PLACE A SECOND ORDER NEXT WEDNESDAY, NOV 20. A SIGN
CrossFit WOD 11.14.19
WOD row 500m 20 power cleans, 95/65 20 front squats 20 push ups row 500m 20 squat cleans 20 push press 20 push ups row
CrossFit WOD 11.13.19
WOD AMRAP in 18 minutes 5 dead lifts, 225/155 10 box jumps, 24/20 5 dead lifts 10 toes to bar 20 DU’s AWOD tabata weighted
CrossFit WOD 11.12.19
STRENGTH (see 05.16.19) 8 x 3 position power snatch (high hang, low hang, ground) WOD 21-15-9 OH squats, 95/65 butterfly sit ups AWOD 25 GHD
CrossFit WOD 11.11.19
STRENGTH (see 08.14.19) 10 x 90 sec rounds, increase load each round 1 pause front squat (3 sec) + 1 front squat WOD (see 10.18.17)
CrossFit WODs Nov 11-15
Monday, Nov 11 STRENGTH (see 08.14.19) 10 x 90 sec rounds, increase load each round 1 pause front squat (3 sec) + 1 front squat
FREE CROSSFIT WORKOUT 11.09.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
CrossFit WOD 11.08.19
CF GAMES OPEN WOD 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 Time cap: 20 min.
CrossFit WOD 11.07.19
WOD max reps in 2 minutes at 6 stations, 1 min rest between stations KB SDHP, 55/40 DB bench press, 45/30 med ball sit ups,
CrossFit WOD 11.06.19
WOD (see 04.04.19) 4 rounds, rest exactly 3 minutes between rounds row 500m AWOD 100 reps core
CrossFit WOD 11.05.19
STRENGTH EMOM for 8 minutes 3 back squats rest 4 minutes EMOM for 8 minutes 3 dead lifts WOD not for time, run Kluge Lakes
CrossFit WOD 11.04.19
STRENGTH (see 11.05.18) OH squat 5-5-5 (from rack) snatch balance 3-3-3 (from rack) squat snatch 1-1-1 WOD AMRAP in 4 minutes 8/2, 8/4, 8/6, 8/8
