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Meet Me at the Bar! CrossFit GBAR3, the best gym in Cypress, TX

WOD

CrossFit GBAR3 WOD 04.25.25

CrossFit GBAR3 WOD WOD50-40-30DU’s21-15-9DB devils press, 45/30slam balls, 30/20KB SDHP, 55/40goblet squats AWODfor time,9 toes to bar15 knees to elbows21 sit ups

WOD

CrossFit GBAR3 WOD 04.24.25

CrossFit GBAR3 WOD STRENGTHsquat snatch 10 x 1 WOD11 minutes on the clockrun Kluge Lakes Lanethen, AMRAP3-6-9 …hang squat snatch, 75/55chest to bar pull ups

WOD

CrossFit GBAR3 WOD 04.23.25

CrossFit GBAR3 WOD WOD3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 wall walks6 deadlifts, 185/1159 box jumps, 24/20 AWODtabata hollow rocks/superman mash up

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CrossFit GBAR3 WOD 04.22.25

CrossFit GBAR3 WOD WODAMRAP in 18 minutes10 wall ball shots, 20/145 thrusters, 95/65row 250m AWODfor time, 50 butterfly sit ups

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CrossFit GBAR3 WOD 04.21.25

CrossFit GBAR3 WOD STRENGTHE2MOM for 10 minutes5 back squats + 5 DB push jerk, 50/35rest 4 minutesE2MOM for 10 minutes5 deadlifts + 5 DB bench

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CrossFit GBAR3 WODs April 21-25

CrossFit GBAR3 WODs Monday, April 21STRENGTHE2MOM for 10 minutes5 back squats + 5 DB push jerk, 50/35rest 4 minutesE2MOM for 10 minutes5 deadlifts + 5

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CrossFit GBAR3 WOD 04.18.25

CrossFit GBAR3 WOD WOD3 rounds50 walking lunges21 shoulder press/push press/push jerk, 95/6515 toes to bar9 SDHP AWODgroup stretch

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CrossFit GBAR3 WOD 04.17.25

CrossFit GBAR3 WOD WOD50 alt DB snatch, 45/30400m med ball carry, 20/1430 wall ball shots200m KB suitcase carry, 55/4010 burpee box jump overs, 24/20200m DB

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CrossFit GBAR3 WOD 04.16.25

CrossFit GBAR3 WOD WOD (see 04.15.24)20 minutes on the clockGRACE30 clean and jerks, 135/95 for timethen,AMRAP rounds of CINDY5 pull ups10 push ups15 squats AWOD2

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CrossFit GBAR3 WOD 04.15.25

CrossFit GBAR3 WOD STRENGTHOH squat 5 x 5 WOD (see 11.30.23)AMRAP in 10 minutes30 DU’s15 power snatch,, 75/55 AWOD30 Russian twists

WOD

CrossFit GBAR3 WOD 04.14.25

CrossFit GBAR3 WOD STRENGTHfront squat 5 x 5 WOD (see 04.18.24)AMRAP in 7 minutes8/2, 8/4, 8/6 …deadlift, 115/85handstand push ups AWOD20 GHD hip extensions and

WOD

CrossFit GBAR3 WODs April 14-18

CrossFit GBAR3 WODs Monday, April 14STRENGTHfront squat 5 x 5WOD (see 04.18.24)AMRAP in 7 minutes8/2, 8/4, 8/6 …deadlift, 115/85handstand push ups Tuesday, April 15STRENGTHOH squat

WOD

CrossFit GBAR3 WOD 04.11.25

CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest betweenwall ball shots, 20/14KB swings, 55/40slam balls, 30/20DB push press, 45/30KB

WOD

CrossFit GBAR3 WOD 04.10.25

CrossFit GBAR3 WOD WOD: NANCY (see 04.12.24)5 roundsrun 400m15 OH squats, 95/65 AWODtabata hollow rocks/superman mash up

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CrossFit GBAR3 WOD 04.09.25

CrossFit GBAR3 WOD STRENGTHsquat clean + split jerk 10 x 1 WOD (see 04.10.24)row 2000m AWODfor time,50 butterfly sit ups

WOD

CrossFit GBAR3 WOD 04.08.25

CrossFit GBAR3 WOD WOD (see 04.09.24)10-9-8-7-6-5-4-3-2-1pull upsdeadlifts, 225/155push upsbox jumps, 24/20 AWODnot for time,15 atomic sit ups

WOD

CrossFit GBAR3 WOD 04.07.25

CrossFit GBAR3 WOD STRENGTHpush press 5 x 5 WODAMRAP in 10 minutes10 1-arm DB hang clean and jerk, 50/3510 pistols20 DU’s AWOD20 GHD hip extensions

WOD

CrossFit GBAR3 WODs April 7-11

CrossFit GBAR3 WODs Monday, April 7STRENGTHpush press 5 x 5WODAMRAP in 10 minutes10 1-arm DB hang clean and jerk, 50/3510 pistols20 DU’s Tuesday, April 8WOD

WOD

CrossFit GBAR3 WOD 04.04.25

CrossFit GBAR3 WOD WOD (see 04.05.24)3 roundsrow 500m10 Curtis P’s, 95/6512 toes to bar AWODtabata side plank

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CrossFit GBAR3 WOD 04.03.25

CrossFit GBAR3 WOD STRENGTHsplit jerk 10 x 1 WOD (see 04.04.24)AMRAP in 7 minutes8/2, 8/4, 8/6 …med ball sit ups, 20/14med ball cleans AWOD30 GHD

WOD

CrossFit GBAR3 WOD 04.02.25

CrossFit GBAR3 WOD WOD (see 04.03.24)AMRAP in 3 minutessquat clean thrusters, 115/75rest 2 minutesAMRAP in 3 minutes5 pull ups5 lateral burpeesrest 2 minutesAMRAP in 3

WOD

CrossFit GBAR3 WOD 04.01.25

CrossFit GBAR3 WOD STRENGTHshoulder press 5-4-3-2-1-1deadlift 5-4-3-2-1-1 WOD (see 04.02.24)21-15-9KB swings, 55/40goblet squats AWOD30 Russian twists

WOD

CrossFit GBAR3 WOD 03.31.25

CrossFit GBAR3 WOD WOD: FIGHT GONE BAD (see 04.01.24)3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationswall ball shots, 20/14SDHP,

WOD

CrossFit GBAR3 WODs March 31-April 4

CrossFit GBAR3 WODs Monday, March 31WOD: FIGHT GONE BAD (see 04.01.24)3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationswall ball

WOD

CrossFit GBAR3 WOD 03.28.25

CrossFit GBAR3 WOD WODAMRAP in 20 minutes5 DB renegade rows, 45/3010 deadlifts, 225/15515 med ball sit ups20 air squats AWODtabata wall sit/handstand hold mash up

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CrossFit GBAR3 WOD 03.27.25

CrossFit GBAR3 WOD WOD (see 03.28.24)4 x 500m rowrest exactly 3 minutes between rows AWOD100 reps core

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CrossFit GBAR3 WOD 03.26.25

CrossFit GBAR3 WOD STRENGTHbench press 10 x 2 WOD5 rounds20 OH walking lunges, 45/255 burpees on plate AWOD30 Russian twists

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CrossFit GBAR3 WOD 03.25.25

CrossFit GBAR3 WOD WOD: FREAK (see 03.26.24)first rounds of Fran, Eva, Annie and Kelly21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50

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CrossFit GBAR3 WOD 03.24.25

CrossFit GBAR3 WOD STRENGTH10 x hang power clean + 2 push jerks WOD: SQT (see 03.25.24)3 rounds10 G2OH, 95/65200m shuttle sprint (50m out and back

WOD

CrossFit GBAR3 WODs March 24-28

CrossFit GBAR3 WODs Monday, March 24STRENGTH10 x hang power clean + 2 push jerksWOD: SQT (see 03.25.24)3 rounds10 G2OH, 95/65200m shuttle sprint (50m out and

WOD

CrossFit GBAR3 WOD 03.21.25

CrossFit GBAR3 WOD WOD (see 03.22.24)DB DIANE21-15-9DB deadlifts, 45/30handstand push ups rest 2 minutes DB ELIZABETH21-15-9DB squat cleans, 45/30ring dips AWODfor time,9 v-ups15 n-ups21 sit

WOD

CrossFit GBAR3 WOD 03.20.25

CrossFit GBAR3 WOD WODrow 1000m21 box jumps, 24/2021 OH squats, 95/6521 toes to barrow 500m15 box jumps15 OH squats15 toes to barrow 250m9 box jumps9

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CrossFit GBAR3 WOD 03.19.25

CrossFit GBAR3 WOD STRENGTHEMOM for 16 minutesODD: 3 power snatchEVEN: 5-8 DB bench press, 50/35 AWODtabata side plank

WOD

CrossFit GBAR3 WOD 03.18.25

CrossFit GBAR3 WOD WODAMRAP in 20 minutes5 clean and jerks, 135/9510 pull ups5 clean and jerks10 push ups15 wall ball shots, 20/1420 DU’s AWOD50 med

WOD

CrossFit GBAR3 WOD 03.17.25

CrossFit GBAR3 WOD STRENGTHfront squat 10 x 2 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …goblet squats, 55/40DB devil’s press, 45/30 AWOD30 Russian twists

WOD

CrossFit GBAR3 WODs March 17-21

CrossFit GBAR3 WODs Monday, March 17STRENGTHfront squat 10 x 2WODAMRAP in 7 minutes8/2, 8/4, 8/6 …goblet squats, 55/40DB devil’s press, 45/30 Tuesday, March 18WODAMRAP in

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CrossFit GBAR3 WOD 03.14.25

CrossFit GBAR3 WOD Friday, March 14CF GAMES OPEN WOD 25.3

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CrossFit GBAR3 WOD 03.13.25

CrossFit GBAR3 WOD WOD (see 03.14.24)5 rounds, 1 minute rest between roundsAMRAP in 2 minutes20 wall ball shots, 20/14 + max reps ring rows20 wall

WOD

CrossFit GBAR3 WOD 03.12.25

CrossFit GBAR3 WOD STRENGTHback squat 10 x 2 WOD10-8-6-4-2burpee box jumps, 24/20KB SDHP, 55/40slam balls, 30/20 AWOD30 Russian twists

WOD

CrossFit GBAR3 WOD 03.11.25

CrossFit GBAR3 WOD WOD (see 03.12.24)3 rounds21 shoulder press/push press/push jerk, 95/6515 front squat9 hang power cleansrun 400m AWODtabata hollow rocks/superman mash up

WOD

CrossFit GBAR3 WOD 03.10.25

CrossFit GBAR3 WOD STRENGTHdeadlift 10 x 2 WOD (see 03.11.24)10 rounds10 KB swings, 55/4010 sit ups AWODgroup stretch

WOD

CrossFit GBAR3 WODs March 10-14

CrossFit GBAR3 WODs Monday, March 10STRENGTHdeadlift 10 x 2WOD (see 03.11.24)10 rounds10 KB swings, 55/4010 sit ups Tuesday, March 11WOD (see 03.12.24)3 rounds21 shoulder press/push

WOD

CrossFit GBAR3 WOD 03.07.25

CrossFit GBAR3 WOD CF GAMES OPEN WOD 25.2 (22.3 repeat) For time: 21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar

WOD

CrossFit GBAR3 WOD 03.06.25

CrossFit GBAR3 WOD STRENGTHsnatch grip push jerk 5 x 1snatch balance 5 x 1 WOD10-8-6-4-2hang squat snatch, 75/55handstand push ups AWODtabata weighted plank hold

WOD

CrossFit GBAR3 WOD 03.05.25

CrossFit GBAR3 WOD WODrun 200m200m med ball carry15 wall ball shots, 20/1415 KB swings, 55/4015 DB push press, 45/30run 200m200m KB carry15 wall ball shots15

WOD

CrossFit GBAR3 WOD 03.04.25

CrossFit GBAR3 WOD WOD (see 03.05.24)3 roundsrow 500m10 squat cleans, 135/9512 knees to elbows AWODtabata wall sit/hand stand hold mash up

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CrossFit GBAR3 WOD 03.03.25

CrossFit GBAR3 WOD STRENGTHpower clean 10 x 1 WOD (see 03.04.24)21-15-9pull upspush upsslam balls, 30/20box jumps, 24/20 AWOD30 Russian twists

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CrossFit GBAR3 WODs March 3-7

CrossFit GBAR3 WODs Monday, March 3STRENGTHpower clean 10 x 1WOD (see 03.04.24)21-15-9pull upspush upsslam balls, 30/20box jumps, 24/20 Tuesday, March 4WOD (see 03.05.24)3 roundsrow 500m10

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CrossFit GBAR3 WOD 02.28.25

CrossFit GBAR3 WOD WOD: CF GAMES OPEN WOD 25.1 As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the

WOD

CrossFit GBAR3 WOD 02.27.25

CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest between stationsalt DB snatch, 50/35KB SDHP, 55/40toes to barKB swingsgoblet squatsbike,

WOD

CrossFit GBAR3 WOD 02.26.25

CrossFit GBAR3 WOD STRENGTHOH squat 2-2-2front squat 2-2-2back squat 2-2-2 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20shoulder press, 95/65 (rack) AWODfor time,9

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CrossFit GBAR3 WOD 02.25.25

CrossFit GBAR3 WOD STRENGTHshoulder press 2-2-2push press 2-2-2push jerk 2-2-2 WOD4 roundsrow 250m10 DB power cleans, 45/3010 DB front squats AWODnot for time3 rounds10 hollow

WOD

CrossFit GBAR3 WOD 02.24.25

CrossFit GBAR3 WOD WODAMRAP in 16 minutes5 chest to bar pull ups10 deadlifts, 205/13515 wall ball shots, 20/1420 DB bench press, 45/30 AWOD50 med ball

WOD

CrossFit GBAR3 WODs Feb 24-28

CrossFit GBAR3 WODs Monday, Feb 24WODAMRAP in 16 minutes5 chest to bar pull ups10 deadlifts, 205/13515 wall ball shots, 20/1420 DB bench press, 45/30 Tuesday,

WOD

CrossFit GBAR3 WOD 02.21.25

CrossFit GBAR3 WOD WOD: CF GAMES OPEN WOD 23.1 (see 02.17.23)AMRAP in 14 minutes60 cal row50 toes to bar40 wall ball shots, 20/1430 cleans, 135/9520

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CrossFit GBAR3 WOD 02.20.25

CrossFit GBAR3 WOD WODAMRAP in 20 minutes5 ring dips10 DB devil’s press, 45/3015 slam balls, 30/20200m DB waiter’s carry AWODnot for time,20 atomic sit ups

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CrossFit GBAR3 WOD 02.19.25

CrossFit GBAR3 WOD STRENGTH10 x 1 thruster (ground) WOD50 thrusters, 45/3530 ring rowsrun Kluge Lakes Lane AWOD20 GHD hip extensions and GHD sit ups

WOD

CrossFit GBAR3 WOD 02.18.25

CrossFit GBAR3 WOD WOD3 rounds, 1 minute rest between roundsAMRAP in 5 min3 wall walks6 single DB box step ups, 50/35, 24/209 goblet squats, 55/40

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CrossFit GBAR3 WOD 02.17.25

CrossFit GBAR3 WOD STRENGTHsumo deadlift 5-5-3-3-2-1-1 WOD (see 01.03.24)21-18-15-12-9-6-3SDHP, 75/55push press AWOD20 GHD hip extensions and GHD sit ups

WOD

CrossFit GBAR3 WODs Monday, Feb 17STRENGTHsumo deadlift 5-5-3-3-2-1-1WOD (see 01.03.24)21-18-15-12-9-6-3SDHP, 75/55push press Tuesday, Feb 18WOD3 rounds, 1 minute rest between roundsAMRAP in 5 min3 wall

WOD

Saturday at The Bar 02.15.25

CrossFit WOD 8:30 AM

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CrossFit GBAR3 WOD 02.14.25

CrossFit GBAR3 WOD WOD: HEARTBREAK HUSTLE (see 02.14.24)run 400m20 power cleans, 95/6520 front squats20 push upsrun 400m20 squat cleans20 push press20 push upsrun 400m20 hang

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CrossFit GBAR3 WOD 02.13.25

CrossFit GBAR3 WOD WOD: CF GAMES OPEN WOD 19.1AMRAP in 15 minutes19 wall ball shots, 20/1419 cal row AWODtabata side plank

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CrossFit GBAR3 WOD 02.12.25

CrossFit GBAR3 WOD WOD (see 02.15.24)7 rounds7 deadlifts, 225/1557 lateral burpees7 KB swings, 55/407 box jumps, 24/20 AWOD30 Russian twists

WOD

CrossFit GBAR3 WOD 02.11.25

CrossFit GBAR3 WOD STRENGTH10 x 90 sec rounds, increase load each round1 power snatch + 2 OH squats WOD (see 02.13.24)AMRAP in 9 minutes3-6-9 …power

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CrossFit GBAR3 WOD 02.10.25

CrossFit GBAR3 WOD STRENGTHback squat 5-5-3-3-2-1-1 WOD: ANNIE (see 02.12.24)50-40-30-20-10DU’ssit ups AWOD30 GHD hip extensions

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CrossFit GBAR3 WODs Feb 10-14

CrossFit GBAR3 WODs Monday, Feb 10STRENGTHback squat 5-5-3-3-2-1-1WOD: ANNIE (see 02.12.24)50-40-30-20-10DU’ssit ups Tuesday, Feb 11STRENGTH10 x 90 sec rounds, increase load each round1 power snatch

WOD

Saturday at The Bar 02.08.25

CrossFit WOD 8:30 AM

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CrossFit GBAR3 WOD 02.07.25

CrossFit GBAR3 WOD WOD: CF GAMES OPEN WOD 18.1 (see 02.09.24)AMRAP in 20 minutes8 toes to bar10 single DB hang clean and jerk, 50/3514/12 cal

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CrossFit GBAR3 WOD 02.06.25

CrossFit GBAR3 WOD WODrun 400m20 OH squats, 95/65run 400m25 front squatsrun 400m30 back squats AWODtabata weighted plank hold

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CrossFit GBAR3 WOD 02.05.25

CrossFit GBAR3 WOD STRENGTHsplit jerk 5-5-3-3-2-1-1 WODAMRAP in 10 minutes2-4-6-8…burpeespower cleans, 135/95 AWODnot for time3 rounds10 hollow rocks20 Superman’s

WOD

CrossFit GBAR3 WOD 02.04.25

CrossFit GBAR3 WOD WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 box jumps, 24/2015 slam balls, 30/2015 DB push press AWOD50 med ball sit ups

WOD

CrossFit GBAR3 WOD 02.03.25

CrossFit GBAR3 WOD STRENGTHdeadlift 5-5-3-3-2-1-1 WOD (see 02.06.24)6 minutes on the clockrun 800mmax reps chest to bar pull ups AWOD20 GHD hip extensions and GHD

WOD

CrossFit GBAR3 WODs Feb 3-7

CrossFit GBAR3 WODs Monday, Feb 3STRENGTHdeadlift 5-5-3-3-2-1-1WOD (see 02.06.24)6 minutes on the clockrun 800mmax reps chest to bar pull ups Tuesday, Feb 4WODrow 1000m, then3

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Saturday at The Bar 02.01.25

CrossFit WOD 8:30 AM

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CrossFit GBAR3 WOD 01.31.25

CrossFit GBAR3 WOD WOD: CF GAMES OPEN WOD 22.1 (see 02.02.24)AMRAP in 15 minutes3 wall walks12 alt 1-arm DB snatches, 50/3515 box jump overs, 24/20

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CrossFit GBAR3 WOD 01.30.25

CrossFit GBAR3 WOD WOD3 roundsrow 500m21 KB SDHP, 50/4012 back squats, 135/95 (rack) AWOD2 rounds for max sit ups20 sec side plank20 sec plank20 sec

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CrossFit GBAR3 WOD 01.29.25

CrossFit GBAR3 WOD STRENGTHfront squat 5-5-3-3-2-1-1 WOD4 roundsrow 250m10 slam balls, 30/20 AWOD30 Russian twists

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CrossFit GBAR3 WOD 01.28.25

CrossFit GBAR3 WOD WOD (see 01.30.24)AMRAP in 18 minutes1-1-1-1, 2-2-2-2, 3-3-3-3 …pull uppush upclean and jerk, 135/95wall ball shots, 20/14 AWODnot for time, 50 med

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CrossFit GBAR3 WOD 01.27.25

TODAY IS THE FINAL DAY TO ORDER A GBAR3 CF OPEN TEE/TANK A sign up sheet is at the kiosk! CrossFit GBAR3 WOD STRENGTHpush press

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CrossFit GBAR3 WODs Jan 27-31

MONDAY IS FINAL DAY TO ORDER A GBAR3 CF OPEN TEE/TANK A sign up sheet is at the kiosk! CrossFit GBAR3 WODs Monday, Jan 27STRENGTHpush

WOD

Saturday at The Bar 01.25.25

CrossFit WOD 8:30 AM

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CrossFit GBAR3 WOD 01.24.25

CrossFit GBAR3 WOD WOD: WOD: CF GAMES OPEN WOD 16.4/17.4 (see 01.26.24)AMRAP in 13 minutes55 deadlifts, 225/15555 wall ball shots, 20/1455 cal row55 hand stand

WOD

CrossFit GBAR3 WOD 01.23.25

CrossFit GBAR3 WOD STRENGTHbench press 5-5-3-3-2-1-1 WOD3 rounds6 shuttle sprints (25 ft out and back = 1)10 DB devil’s press, 45/30 AWOD3 Russian twists

WOD

CrossFit GBAR3 WOD 01.22.25

CrossFit GBAR3 WOD WOD (see 08.19.24)row 500m21 shoulder press, 95/6515 deadlifts9 front squats3 lateral burpeesrow 500m21 push press15 deadlifts9 front squats3 lateral burpeesrow 500m21 push

WOD

CrossFit GBAR3 WOD 01.21.25

CrossFit GBAR3 WOD WOD: SNATCH CHIEF (see 01.24.24)5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power snatch, 115/756 push ups9 squats AWODtabata hollow

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CrossFit GBAR3 WOD 01.20.25

CrossFit GBAR3 WOD STRENGTH/WODEMOM for 8 minutes3 back squatsrest 4 minutesEMOM for 8 minutes3 deadlifts AWODfor time9 toes to bar15 knees to elbows21 sit ups

WOD

CrossFit GBAR3 WODs Jan 20-24

CrossFit GBAR3 WODs Monday, Jan 20STRENGTH/WODEMOM for 8 minutes3 back squatsrest 4 minutesEMOM for 8 minutes3 deadlifts Tuesday, Jan 21WOD: SNATCH CHIEF (see 01.24.24)5 rounds,

WOD

Saturday at The Bar 01.18.25

CrossFit WOD 8:30 AM

WELCOME TO THE

CrossFit GBAR3

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WARNING!
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