WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
CrossFit WOD 03.25.21
WOD DB DIANE 21-15-9 DB deadlifts, 45/30 handstand push ups rest 2 minutes DB ELIZABETH 21-15-9 DB squat cleans, 45/30 ring dips AWOD max toes
CrossFit WOD 03.24.21
STRENGTH (see 03.26.19)shoulder press 5 x 5, all sets 65%+deadlift 5 x 5, all sets 75%+ WOD3 minutes on the clockrow 500mmax reps slam balls,
CrossFit WOD 03.23.21
STRENGTH 10 x 90 second rounds, increase load each round 3 snatch grip deadlifts 2 hang power snatch 1 power snatch WOD 3 minutes on
CrossFit WOD 03.22.21
WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly)21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50 sit ups400m run30 box
CrossFit WODs March 22-26
Monday, March 22 WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly) 21 thrusters, 95/65 21 pull ups run 800m 30 KB swings, 55/40
CrossFit WOD 03.19.21
CF GAMES OPEN WOD 21.2 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box
CrossFit WOD 03.18.21
WOD 5 rounds, 1 minute rest between rounds AMRAP in 2 minutes 1. 20 KB swings, 55/40 + max reps DB bench press, 45/30 2.
CrossFit WOD 03.17.21
WODrow 500m21 shoulder press, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m21 push press, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m21 push jerk, 95/6515
CrossFit WOD 03.16.21
SPRING BREAK SCHEDULE: CLASSES AT 6 AND 7 AM, 5 AND 6 PM STRENGTHOH squats 10 x 2 WOD20-18-16-14-12-10-8-6-4-2alt DB snatch, 45/302-4-6-8-10-12-14-16-18-20walking lunges AWODfor time,9
CrossFit WOD 03.15.21
SPRING BREAK SCHEDULE: CLASSES AT 6 AND 7 AM, 5 AND 6 PM STRENGTH/WODEMOM for 24 minutes1. 2 power clean + split jerk2. 5 chest
CrossFit WODs March 15-19
SPRING BREAK SCHEDULE: CLASSES AT 6 AND 7 AM, 5 AND 6 PM Monday, March 15STRENGTH/WODEMOM for 24 minutes1. 2 power clean + split jerk2.
CrossFit WOD 03.12.21
CF GAMES OPEN WOD 21.1 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time
CrossFit WOD 03.11.21
WODmax reps in 1 minute at 6 stations, no rest between stationstoes to bargoblet squats, 55/40DU’sKB SDHPpush upsslam ball, 30/30rest 2 minutes, repeat AWODtabata handstand
CrossFit WOD 03.10.21
WODrun 600m21 thrusters, 95/6521 pull upsrun 400m15 thrusters15 pull upsrun 200m9 thrusters9 pull ups AWODtabata butterfly sit ups
CrossFit WOD 03.09.21
WOD (see 03.10.20)AMRAP in 15 minutes1 lateral burpee5 deadlifts, 225/15510 box jumps, 24/2015 wall ball shots, 20/14increase lateral burpee rep by 1 each round AWODtabata
CrossFit WOD 03.08.21
STRENGTHEMOM for 8 minutespause front squat + front squat WOD10-8-6-4-2single arm DB hang clean and jerk, 50/35ring dips AWOD20 GHD hip extensions and GHD sit
CrossFit WODs March 8-12
Monday, March 8 STRENGTH EMOM for 8 minutes pause front squat + front squat WOD 10-8-6-4-2 single arm DB hang clean and jerk, 50/35 ring
CrossFit WOD 03.05.21
WODAMRAP in 15 minutes5 squat snatch + OH squat10 slam balls, 30/2015 DB bench press, 45/30 AWODnot for time, 10 Turkish get ups20 atomic sit
CrossFit WOD 03.04.21
WOD2 rounds10 handstand push ups10 pistols10 knees to elbows50 walking lunges10 hand stand push ups10 pistols10 knees to elbows50 single-leg jump rope AWODtabata superman/wall sit
CrossFit WOD 03.03.21
STRENGTHsplit jerk 10 x 1 WODAMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (from rack)air squats AWOD30 GHD hip extensions
CrossFit WOD 03.02.21
WODrow 500m, then10 rounds10 KB swings, 55/4010 sit upsthen, row 250m AWODnot for time, 20 PVC shoot throughs
CrossFit WOD 03.01.21
STRENGTHEMOM for 16 minutesODD: 3 lateral burpees + 5 med ball cleansEVEN: 3 position power clean (high hang, low hang, ground) AWOD30-20-10hanging knee raisesmountain climbers
CrossFit WODs March 1-5
Monday, March 1STRENGTH/WODEMOM for 16 minutesODD: 3 lateral burpees + 5 med ball cleansEVEN: 3 position power clean (high hang, low hang, ground) Tuesday, March
CrossFit WOD 02.26.21
STRENGTHEMOM for 8 minutes3 back squatsrest 4 minutesEMOM for 8 minutes3 deadlifts AWODfor time,25 toes to bar25 sit ups
CrossFit WOD 02.25.21
WODAMRAP in 15 minutes5 hang power cleans, 135/9510 push ups15 box jumps, 24/2020 DU’s AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 02.24.21
STRENGTH10 x 2 thrusters (from ground) WOD21-15-9wall ball shots, 20/14pull ups AWOD30 Russian twists
CrossFit WOD 02.23.21
WOD2 roundsrow 500m15 deadlifts, 205/135run 400m15 deadlifts AWODtabata med ball sit ups
CrossFit WOD 02.22.21
WOD4 rounds10 SDHP, 95/6510 push press20 back squats200m run AWODtabata side plank
CrossFit WODs Feb 22-26
Monday, Feb 22WOD4 rounds10 SDHP, 95/6510 push press20 back squats200m run Tuesday, Feb 23WOD2 roundsrow 500m15 deadlifts, 205/135run 400m15 deadlifts Wednesday, Feb 24STRENGTH10 x 2
CrossFit WOD 02.19.21
CLASSES TODAY AT 7, 8 AND 9 AM, 4 AND 5 PM WOD10-9-8-7-6-5-4-3-2-1EVENpull upsOH squats, 95/65box jumps, 24/20ODDtoes to barpower snatchbox jumps AWODtabata weighted plank
CrossFit WOD 02.18.21
CLASSES TODAY AT 4 AND 5 PM ONLY WODrow 1000m21 shoulder press, 95/65 (from rack)row 1000m21 push pressrow 1000m21 push jerk AWODmax sit ups in
CrossFit WOD 02.16.21
CLASSES AT 4 AND 5 PM ONLY WOD21-15-9deadlift, 225/155push upswall ball shots, 20/14med ball sit upsrow, cal AWODtabata hollow rocks/supermans
CrossFit WODs Feb 15-19
Monday, Feb 15CLOSED Tuesday, Feb 16CLASSES AT 4 AND 5 PM ONLYWOD21-15-9deadlift, 225/155push upswall ball shot, 20/14med ball sit uprow, cal Wednesday, Feb 17STRENGTH8 x
Saturday at The Bar
9-10:30 AM FARMER’S MARKETFresh pasta, ravioli, lasagna and Italian sauces from Della Casa PastaFresh vegetables, pastured meats and fresh squeezed juices from Whitehurst Heritage FarmsMaplewood
CrossFit WOD 02.12.21
WOD3 burpee box jumps, 24/20row 100m10 DB renegade rows, 45/303 burpee box jumpsrow 200m20 KB SDHP, 55/403 burpee box jumpsrow 300m30 slam balls, 30/203 burpee
CrossFit WOD 02.11.21
WOD CF Games Open WOD 18.1AMRAP in 20 minutes8 toes to bar10 single DB hang clean and jerk, 50/35 (5 each arm)14/12 cal row AWOD30
CrossFit WOD 02.10.21
STRENGTH push press 10 x 1 WOD: CF Games Open WOD 18.5 AMRAP in 7 minutes 3-6-9 … thrusters, 95/65 chest to bar pull ups
CrossFit WOD 02.09.21
STRENGTHOH squat 10 x 1 WOD: CF Games Open WOD 14.1AMRAP in 10 minutes30 DU’s15 power snatch 75/55 AWOD25 GHD hip extensions
CrossFit WOD 02.08.21
WOD 200m med ball carry, 20/14 10 back squats, 225/155 (from rack) 200m DB farmer’s carry, 45/30 10 back squats 200m DB waiter’s carry 10
CrossFit WODs Feb 8-12
Monday, Feb 8WOD200m med ball carry, 20/1410 back squats, 225/155 (from rack)200m DB farmer’s carry, 45/3010 back squats200m DB waiter’s carry10 back squats100m walking lunges100m
Saturday at The Bar
FARMERS MARKET 8:30-10:30 AMHomemade fresh pasta, ravioli, lasagna and Italian sauces from Della Casa PastaFarm fresh veggies, pastured meats, and fresh squeezed juices from Whitehurst
CrossFit WOD 02.05.21
WOD: GRACE30 clean and jerks, 135/95 AWODfor time,run Kluge Lakes Lane, then9 v-ups15 n-ups21 sit ups
CrossFit WOD 02.04.21
WOD3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 box jumps, 24/206 KB swings, 55/409 air squats AWOD20 GHD hip extensions and GHD sit
CrossFit WOD 02.03.21
WOD3 roundsrun 400m15 hang power snatch, 95/6515 OH squats AWOD30 Russian twists
CrossFit WOD 02.02.21
STRENGTH/WODmax calorie row in 16 minutesE2MOM 10 DB bench press, AHAP AWODtabata toes to bar/butterfly sit ups mash up
CrossFit WOD 02.01.21
STRENGTHE2MOM for 16 minutes, increase load each roundsquat clean + front squat + push jerk + front squat + push jerk AWODtabata pull ups/ring dips
CrossFit WODs Feb 1-5
Monday, Feb 1STRENGTH/WODE2MOM for 16 minutes, increase load each roundsquat clean + front squat + push jerk + front squat + push jerk Tuesday, Feb
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
WODAMRAP in 20 minutes5 deadlifts, 225/15510 box jumps, 24/2015 wall ball shots, 20/14200m med ball carry AWOD50 med ball sit ups for time
CrossFit WOD 01.27.21
STRENGTH split jerk 5-5-3-3-2-1-1 WOD 6 minutes on the clock run 800m, then max reps chest to bar pull ups AWOD 20 GHD hip extensions
CrossFit WOD 01.26.21
WODrow 500m, then21-15-91-arm DB snatch, 50/35knees to elbows1-arm DB snatchsit upsthen, row 250m AWODtabata wall sit/plank hold mash up
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 25STRENGTHfront squat 5-5-3-3-2-1-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …goblet squats, 55/40handstand push ups Tuesday, Jan 26WODrow 500m, then21-15-91-arm DB snatchknees to
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 01.21.21
STRENGTH weighted pull up OR flex arm hang 1-1-1 WOD 7 rounds 7 pull ups 7 KB swings, 55/40 AWOD not for time, 3 rounds
CrossFit WOD 01.20.21
STRENGTHback squat 1-1-1 WOD200m 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 standing broad jump 1-1-1 WOD 25 power snatch, 95/65 25 OH squats 25 power cleans 25 thrusters EMOM 3 burpees AWOD 20 GHD hip
CrossFit WOD 01.18.21
STRENGTH max height box jump 1-1-1 WOD 12 minutes on the clock AMRAP in 4 minutes: row, cal. AMRAP in 4 minutes: squat cleans, 135/95
CrossFit WODs Jan 18-22
Monday, Jan 18STRENGTHmax height box jump 1-1-1WOD12 minutes on the clockAMRAP in 4 minutes: row, cal.AMRAP in 4 minutes: squat cleans, 135/95AMRAP in 4 minutes:
CrossFit WOD 01.15.21
WODAMRAP in 14 minutes5 squat snatch, 95/6510 slam balls, 30/2015 toes to bar AWOD100 reps core
CrossFit WOD 01.14.21
WOD3 roundsrow 500m21 KB swings, 55/4015 DB push press, 45/309 DB front squats AWODtabata side plank
CrossFit WOD 01.13.21
WOD10-9-8-7-6-5-4-3-2-1pull updeadlift, 225/155push upbox jump, 24/20 AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 01.12.21
STRENGTHshoulder press 1-1-1push press 3-3-3push jerk 5-5-5 WOD30 DU’s30 burpees30 wall ball shots, 20/14 AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.11.21
STRENGTHOH squat 5-5-5snatch balance 3-3-3squat snatch 1-1-1 WOD3 rounds10 DU’s10 burpees10 wall ball shots, 20/14 AWOD20 GHD hip extensions and GHD sit ups
CrossFit WODs Jan 11-15
Monday, Jan 11STRENGTHOH squat 5-5-5snatch balance 3-3-3squat snatch 1-1-1WOD3 rounds10 DU’s10 burpees10 wall ball shots, 20/14 Tuesday, Jan 12STRENGTHshoulder press 1-1-1push press 3-3-3push jerk 5-5-5WOD30
CrossFit WOD 01.08.21
STRENGTHsquat clean 10 x 1 WOD10-8-6-4-2chest to bar pull upsring dips AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.07.21
WOD 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 WOD21-18-15-12-9-6-3SDHP, 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
WODAMRAP 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 hollow rocks,
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
