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

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

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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

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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

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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,

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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,

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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

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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,

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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,

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Saturday at The Bar 01.18.25

CrossFit WOD 8:30 AM

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CrossFit GBAR3 WOD 01.17.25

CrossFit GBAR3 WOD WOD3 roundsrun 400m21 wall ball shots, 20/1412 hang power cleans, 135/95 AWODmax partner med ball sit ups in 90 sec

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CrossFit GBAR3 WOD 01.16.25

CrossFit GBAR3 WOD WOD (see 01.17.24)row 1000m, rest 4 minutesrow 750m, rest 3 minutesrow 500m, rest 2 minutesrow 250m AWOD100 reps core

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CrossFit GBAR3 WOD 01.15.25

CrossFit GBAR3 WOD STRENGTH8 x squat clean + front squat + push jerk + front squat + split jerk WOD10-8-6-4-2 pistols5-4-3-2-1 wall walks AWODnot for

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CrossFit GBAR3 WOD 01.14.25

CrossFit GBAR3 WOD WOD5 rounds20 KB swings, 55/4015 box jumps, 24/2010 burpees AWODtabata wall sit/handstand hold mash up

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CrossFit GBAR3 WOD 01.13.25

CrossFit GBAR3 WOD STRENGTH8 x hang squat snatch + squat snatch WOD (see 06.27.24)20-2alt DB snatch, 45/302-20walking lunges AWOD20 GHD hip extensions and GHD sit

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CrossFit GBAR3 WODs Jan 13-17

CrossFit GBAR3 WODs Monday, Jan 13STRENGTH8 x hang squat snatch + squat snatchWOD (see 06.27.24)20-2alt DB snatch, 45/302-20walking lunges Tuesday, Jan 14WOD5 rounds20 KB swings,

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Saturday at The Bar 01.11.25

CrossFit WOD 8:30 AM

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CrossFit GBAR3 WOD 01.10.25

CrossFit GBAR3 WOD WOD21-15-9deadlift, 225/155push upsbox jumps, 24/2050/40/30DU’s AWODnot for time,3 rounds10 hollow rocks20 Superman’s

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CrossFit GBAR3 WOD 01.09.25

CrossFit GBAR3 WOD WOD (see 01.09.24)0:00-1:00 row, meters1:00-2:00 1 thruster, 95/65 + row2:00-3:00 2 thrusters + row3:00-4:00 3 thrusters + row4:00-5:00 4 thrusters + row…

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CrossFit GBAR3 WOD 01.08.25

CrossFit GBAR3 WOD WOD (see 01.10.24)AMRAP in 20 minutes10 pull ups15 slam balls, 30/2020 squats200m med ball carry, 20/1410 toes to bar15 KB swings, 55/4020

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CrossFit GBAR3 WOD 01.07.25

CrossFit GBAR3 WOD STRENGTHOH squat 5 x 3 WODAMRAP in 10 minutes2-4-6-8 …power snatch, 95/65OH squatbutterfly sit ups AWOD30 Russian twists

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CrossFit GBAR3 WOD 01.06.25

CrossFit GBAR3 WOD STRENGTHfront squat 5 x 3 WOD (see 09.11.24)AMRAP in 7 minutes2-4-6-8 …power clean, 155/105hand stand push up AWOD20 GHD hip extensions and

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CrossFit GBAR3 WODs Jan 6-10

CrossFit GBAR3 WODs Monday, Jan 6STRENGTHfront squat 5 x 3WOD (see 09.11.24)AMRAP in 7 minutes2-4-6-8 …power clean, 155/105hand stand push up Tuesday, Jan 7STRENGTHOH squat

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Saturday at The Bar 01.04.25

CrossFit WOD 8:30 AM

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CrossFit GBAR3 WOD 01.03.25

CrossFit GBAR3 WOD STRENGTH/WODE2MOM for 16 minutes3 bench press4 KB swings, 55/405 box jumps, 24/20 AWOD2 rounds for max sit ups20 sec side plank20 sec

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CrossFit GBAR3 WOD 01.02.25

CrossFit GBAR3 WOD NORMAL CLASS SCHEDULE RESUMES TODAY WODrow 500m10 DB renegade man makers, 45/30run 400m10 DB renegade man makersrow 250m5 DB renegade man makersrun

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CrossFit GBAR3 WOD 01.01.25

CLOSED: HAPPY NEW YEAR!!

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CrossFit GBAR3 WOD 12.31.24

CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AM WODAMRAP 2420 DU’s25 pull ups20 DU’s25 thrusters, 95/6520 DU’s25 sit ups20 DU’s25 power snatch, 95/65

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CrossFit GBAR3 WOD 12.30.24

CrossFit GBAR3 WOD CLASSES TODAY AT 8 AM AND 5:30 PM WODAMRAP in 15 minutes5 toes to bar10 power cleans, 135/9515 wall ball shots, 20/15

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CrossFit GBAR3 WODs Dec 30-Jan 3

CrossFit GBAR3 WODs Monday, Dec 30CLASSES AT 8 AM AND 5:30 PMSTRENGTH/WODAMRAP in 15 minutes5 power cleans, 135/9510 wall ball shots, 20/145 power cleans10 toes

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Saturday at The Bar 12.28.24

GBAR3 IS CLOSED TODAY

WELCOME TO THE

CrossFit GBAR3

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WARNING!
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