Workouts, Happenings, and Updates at CrossFit GBAR3
The Blog
CrossFit GBAR3 WOD 05.07.26
CrossFit GBAR3 WOD WOD (See 05.09.25)run Kluge Lakes Lane5 rounds of Cindyrun 800m3 rounds of Cindyrun 400m1 round of Cindy AWOD15 atomic sit ups
CrossFit GBAR3 WOD 05.06.26
CrossFit GBAR3 WOD STRENGTHClean & Jerk 5-3-3-2-2WODAMRAP in 7 mins8 Shoulder to OH, 75/5525 Double Unders AWOD3 x 10 Side Plank Reach Throughs
CrossFit GBAR3 WOD 05.05.26
CrossFit GBAR3 WOD WOD4 x 4 Minute Rounds, Rest 2 mins between rounds:6 Lateral Burpees8 Hang Power Snatch, 95/6510 Single DB Box Step Overs, 45/3014
CrossFit GBAR3 WOD 05.04.26
CrossFit GBAR3 WOD STRENGTH10 x 90 Second Rounds1 Pause Front Squat + 1 Front SquatWOD4 Rounds200m Run10 DB Power Cleans, 45/3010 DB Front Squats AWODLower
CrossFit GBAR3 WODs May 4 – May 8
CrossFit GBAR3 WODs Monday, May 4STRENGTH10 x 90 Second Rounds1 Pause Front Squat + 1 Front SquatWOD4 Rounds200m Run10 DB Power Cleans, 45/3010 DB Front
CrossFit GBAR3 WOD 05.01.26
CrossFit GBAR3 WOD STRENGTHHang Power Clean 3-3-2-2WOD (See 05.03.24)AMRAP in 10 minutes3-6-9 …Knees to ElbowsDB Deadlift, 45/30DB Push Press AWOD50 MB Sit Ups For Time
CrossFit GBAR3 WOD 04.30.26
CrossFit GBAR3 WOD WOD (See 04.10.25)NANCY5 roundsRun 400m15 OH Squats, 95/65 AWODRecovery WOD
CrossFit GBAR3 WOD 04.29.26
CrossFit GBAR3 WOD WODEMOM for 30 minutes1. 5 Single Arm DB Snatch (L) + 5 S.A. DB Snatch (R) 45/302. 10/8 Cal Bike3. 2 Rope
CrossFit GBAR3 WOD 04.28.26
CrossFit GBAR3 WOD WODRow 500m/400m18 Power Cleans, 50% 1 RM18 Front Rack Lunges18 Pull UpsRow 500m/400m12 Hang Power Cleans12 Front Rack Lunges12 Pull UpsRow 500m/400m10
CrossFit GBAR3 WOD 04.27.26
CrossFit GBAR3 WOD Monday, Apr 27STRENGTHBench Press 3-2-1-1WOD21-15-9-6-3Wall Balls, 20/14+100m Sprint AWOD3 x 10 Single Leg KB RDLs (ea leg)
CrossFit GBAR3 WODs Apr 27 – May 1
CrossFit GBAR3 WODs Monday, Apr 27STRENGTHBench Press 3-2-1-1WOD21-15-9-6-3Wall Balls, 20/14+100m Sprint Tuesday, Apr 28WODRow 500m/400m18 Power Cleans, 50% 1 RM18 Front Rack Lunges18 Pull UpsRow
CrossFit GBAR3 WOD 04.24.26
CrossFit GBAR3 WOD STRENGTHPush Jerk 4×5WODAMRAP in 8 minutes2, 4, 6…BurpeesKB Swings, 55/40 AWODTabata Handstand Holds & Wall Sits
CrossFit GBAR3 WOD 04.23.26
CrossFit GBAR3 WOD WODWOD (See 04.29.25)3 rounds, rest exactly 3 minutes between roundsrun 400m20 pull ups30 sit ups40 squatsrun 400m AWODMobility
CrossFit GBAR3 WOD 04.22.26
CrossFit GBAR3 WOD WOD2 x 9 minute AMRAPs, Rest 2 minutes between:500m Row6 Deadlifts, 135/956 Power Cleans3 Front Squats AWODTabata L Sits & Plank Holds
CrossFit GBAR3 WOD 04.21.26
CrossFit GBAR3 WOD WOD5 Rounds for Time:200m Run15 Push Ups12 V-Ups10 Ring Rows200m MB Carry, 20/14 AWOD3 x 10 Barbell Good Mornings
CrossFit GBAR3 WOD 04.20.26
CrossFit GBAR3 WOD Monday, Apr 20STRENGTHThruster 3-2-1-1 WODAMRAP in 6 minutes8 Toes To Bar15 Double Unders AWOD3 x 12 Ab Bicycles
CrossFit GBAR3 WODs Apr 20 – 24
CrossFit GBAR3 WODs Monday, Apr 20STRENGTHThruster 3-2-1-1WODAMRAP in 6 minutes8 Toes To Bar15 Double Unders Tuesday, Apr 21WOD5 Rounds for Time:200m Run15 Push Ups12 V-Ups10
CrossFit GBAR3 WOD 04.17.26
CrossFit GBAR3 WOD WOD (See 03.15.23)run 400m21 shoulder press, 95/6515 deadlifts9 front squats3 bar facing burpeesrun 400m21 push press15 deadlifts9 front squats3 bar facing burpeesrun
CrossFit GBAR3 WOD 04.16.26
CrossFit GBAR3 WOD STRENGTHSquat Clean 5 x 5WOD5 Rounds for Time20 Plate Walking Lunges, 45/2510 Plate Push Ups AWODRope Climbs
CrossFit GBAR3 WOD 04.15.26
CrossFit GBAR3 WOD WODAlternating Rounds With a Partner30 minutes on the clock:10 Rounds200m Run + 10 Bench Press @ 60% 1 RM+10 Rounds200m Run +
CrossFit GBAR3 WOD 04.14.26
CrossFit GBAR3 WOD STRENGTHHang Power Snatch 5 x 6 WOD (See 04.14.25)AMRAP in 7 minutes8/2, 8/4, 8/6 …deadlift, 115/85handstand push ups AWOD30 Seated Leg Over
CrossFit GBAR3 WOD 04.13.26
CrossFit GBAR3 WOD WODEMOM for 25 Minutes1. 12 Pull Ups2. 10 Box Jump Overs, 24/203. 20 Sit Ups4. Max Cal Row5. Rest AWOD3 x 8
CrossFit GBAR3 WODs Apr 13 – 17
CrossFit GBAR3 WODs Monday, Apr 13WODEMOM for 25 Minutes1. 12 Pull Ups2. 10 Box Jump Overs, 24/203. 20 Sit Ups4. Max Cal Row5. Rest Tuesday,
CrossFit GBAR3 WOD 04.10.26
CrossFit GBAR3 WOD STRENGTHBack Squat 5 x 5 WOD: L1 BENCHMARK3 Rounds For Time15 Thrusters, 95/6512 Burpees AWODLeg Recovery WOD
CrossFit GBAR3 WOD 04.09.26
CrossFit GBAR3 WOD STRENGTH/WODEMOM for 21 Minutes1. 8 Push Press, @65% 1 Rep Max; building2. Max Double Unders3. Rest AWOD50 MB Sit Ups for Time
CrossFit GBAR3 WOD 04.08.26
CrossFit GBAR3 WOD WODAMRAP in 30 Minutes10 Single DB Box Step Ups, 24/20; 45/3010 V-Ups250/200m Row10 Box Jumps100m DB Farmer’s Carry, 45/30500/400m Row AWODLower Body
CrossFit GBAR3 WOD 04.07.26
CrossFit GBAR3 WOD SKILLRope Climbs WODAMRAP in 10 Minutes8 Ring Dips8 Alternating Pistol Squats10 MB Sit Ups, 20/1410 Wall Ball Shots AWOD30 GHD Hip Extensions
CrossFit GBAR3 WOD 04.06.26
CrossFit GBAR3 WOD STRENGTHPower Clean 3-2-1-1 WOD: SQT (See 03.24.25)3 rounds10 Barbell Ground-to-Overhead, 95/65200m shuttle sprint (50m out and back x 2) AWOD2×10 Banded Clamshells
CrossFit GBAR3 WODs Apr 6 – 10
CrossFit GBAR3 WODs Monday, Apr 6STRENGTHPower Clean 3-2-1-1WOD: SQT (See 03.24.25)3 rounds10 Barbell Ground-to-Overhead, 95/65200m shuttle sprint (50m out and back x 2) Tuesday, Apr
CrossFit GBAR3 WOD 04.03.26
CrossFit GBAR3 WOD WOD: FIGHT GONE BAD (See 03.31.25)3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationswall ball shots, 20/14SDHP,
CrossFit GBAR3 WOD 04.02.26
CrossFit GBAR3 WOD STRENGTHSplit Jerk 5×3; 3×2 WODAMRAP in 7 minutes100m Sprint8 Alt DB Clean & Jerk, 45/30 AWOD30 GHD Hip Extensions
CrossFit GBAR3 WOD 04.01.26
CrossFit GBAR3 WOD WOD8 Rounds For Time:250/200m Row15 Sit Ups10 Front Squats @ 50% 1 Rep Max24 Min Time Cap AWODGroup Stretch
CrossFit GBAR3 WOD 03.31.26
CrossFit GBAR3 WOD STRENGTHDeadlift 5×5; 2×2 WOD10-9-8-7-6-5-4-3-2-1Push Ups1-2-3-4-5-6-7-8-9-10Hang Power Cleans, 75/55 AWOD3 x 10 Hollow Rocks/10 Superman
CrossFit GBAR3 WOD 03.30.26
CrossFit GBAR3 WOD WOD2 x 10-minute RoundsRest 3 minutes between rounds:600m Runthen, AMRAP in remaining time:9 Toes To Bar6 Goblet Squats, 55/403 Wall Walks AWOD3
CrossFit GBAR3 WODs Mar 30-Apr 3
CrossFit GBAR3 WODs Monday, Mar 30WOD2 x 10-minute RoundsRest 3 minutes between rounds:600m Runthen, AMRAP in remaining time:9 Toes To Bar6 Goblet Squats, 55/403 Wall
CrossFit GBAR3 WOD 03.27.26
CrossFit GBAR3 WOD WODAMRAP in 22 min200m Run5 Pull Ups10 Push Ups15 Sit ups AWOD3 Rounds Not For Time: 10 Hollow Rocks/20 Superman
CrossFit GBAR3 WOD 03.26.26
CrossFit GBAR3 WOD WOD (See 03.20.25) row 1000m21 box jumps, 24/2021 OH squats, 95/6521 toes to barrow 500m15 box jumps15 OH squats15 toes to barrow
CrossFit GBAR3 WOD 03.25.26
CrossFit GBAR3 WOD STRENGTHBench Press 6 x 2 WOD21-15-9KB Swings, 55/40Burpees over KB AWODCossack Squats2 x :30second Cossack Squat Holds
CrossFit GBAR3 WOD 03.24.26
CrossFit GBAR3 WOD STRENGTHFront Squat 5-3-2-1-1 WOD4 Rounds For Time10 Wall Ball Shots, 20/1410 Alt Single Arm DB Snatch, 45/30 AWOD30 Russian Twists
CrossFit GBAR3 WOD 03.23.26
CrossFit GBAR3 WOD WODEMOM for 12 Minutes:1. 25 Double Unders2. 5 Power Cleans, 135/953. 30 Second Plank Hold4. 15 Deadlifts Rest 2 mins Run KLL
CrossFit GBAR3 WODs Mar 23 – 27
CrossFit GBAR3 WODs Monday, Mar 23WODEMOM for 12 Minutes:1. 25 Double Unders2. 5 Power Cleans, 135/953. 30 Second Plank Hold4. 15 Deadlifts Rest 2 mins
CrossFit GBAR3 WOD 03.20.26
CrossFit GBAR3 WOD STRENGTH/WODFind 1 Round Max Weight for DT12 Deadlifts9 Hang Power Cleans6 Push Jerks AWOD3 Rounds for Time10 Hollow Rocks10 V-Ups10 N Ups10
CrossFit GBAR3 WOD 03.19.26
CrossFit GBAR3 WOD WODAMRAP in 27 minutes200m Run10 Toes to Bar8 Box Jumps, 24/20200m Run5 Burpees to Target8 Single DB Box Step Overs, 45/30, 24/20
CrossFit GBAR3 WOD 03.18.26
CrossFit GBAR3 WOD STRENGTHSquat Clean 8 x 3 WODAMRAP in 10 min15 Double Unders+2, 4, 6, 8…Single Arm DB Hang Power Clean, 50/35DB Goblet Lunges
CrossFit GBAR3 WOD 03.17.26
CrossFit GBAR3 WOD STRENGTHPower Snatch 3-2-1-1 WOD (See 03.10.25)10 rounds10 KB swings, 55/4010 sit ups AWODShoulder Mobility
CrossFit GBAR3 WOD 03.16.26
CrossFit GBAR3 WOD WOD5 Rounds, Rest 1m between roundsIn 4 minutes, complete:3 Devil’s Presses, 45/3010/8 Calorie Row3 Devil’s PressesThen, AMRAP in remaining time:3 strict pull-ups5
CrossFit GBAR3 WODs Mar 16-20
CrossFit GBAR3 WODs Monday, Mar 16WOD5 Rounds, Rest 1m between roundsIn 4 minutes, complete:3 Devil’s Presses, 45/3010/8 Calorie Row3 Devil’s PressesThen, AMRAP in remaining time:3
CrossFit GBAR3 WOD 03.13.26
CrossFit GBAR3 WOD WOD: CROSSFIT OPEN WOD 26.3JOIN US FOR FRIDAY NIGHT LIGHTS! For time:2 rounds of:12 burpees over the bar12 cleans, weight 112 burpees
CrossFit GBAR3 WOD 03.12.26
CrossFit GBAR3 WOD WODEMOM for 20 Minutes Option A1 Max Calorie Row2 10 Plank Rows 45/303 12 Alt V-Ups4 20 Double Unders5 30 Second Plank
CrossFit GBAR3 WOD 03.11.26
CrossFit GBAR3 WOD WODSTRENGTH/WODWith a Running Clock up to 21 Minutes:Every 90s for 8 Rounds1 Clean High Pull + 1 Hang Power Clean + 1
CrossFit GBAR3 WOD 03.10.26
CrossFit GBAR3 WOD WOD200m run200m med ball carry, 20/1420 wall ball shots, 20/1420 KB swings, 55/4020 DB bench press 45/30200m run200m KB carry20 wall ball
CrossFit GBAR3 WOD 03.09.26
CrossFit GBAR3 WOD STRENGTHSumo Deadlift 3-3-3-2-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20shoulder press, 95/65 (rack) AWODMax MB Sit Ups in 60
CrossFit GBAR3 WODs Mar 9-13
CrossFit GBAR3 WODs Monday, Mar 9STRENGTHSumo Deadlift 3-3-3-2-1WOD (See 02.26.25)AMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20shoulder press, 95/65 (rack) Tuesday, Mar 10WOD
CrossFit GBAR3 WOD 03.06.26
CrossFit GBAR3 WOD WOD: CROSSFIT OPEN WOD 26.2 80-foot dumbbell overhead walking lunge20 alternating dumbbell snatches20 pull-ups80-foot dumbbell overhead walking lunge20 alternating dumbbell snatches20 chest-to-bar
CrossFit GBAR3 WOD 03.05.26
CrossFit GBAR3 WOD WODE4MOM for 20 MinutesOption A400m Run10 Power Cleans (95/65)15 Deadlifts Option B400m Jog10 Deadlifts (95/65)5 Air Squats5 Push Ups Option A: Standard
CrossFit GBAR3 WOD 03.04.26
CrossFit GBAR3 WOD STRENGTH3x3x Squat Snatch + 2x Overhead Squat WOD20-15-10Hang Power Snatch, 75/5510-15-20Lateral Burpees AWOD3x Per Side10 Side Plank Reach Throughs
CrossFit GBAR3 WOD 03.03.26
CrossFit GBAR3 WOD WOD4 Rounds For Time500/400m Row10 Reverse Lunges7 DB Push Press, 45/3020 KB Swings, 55/407 DB Push Press15 Sit Ups AWOD30 Banded Mountain
CrossFit GBAR3 WOD 03.02.26
CrossFit GBAR3 WOD STRENGTHShoulder Press 3-3-2-2-1-1 WOD (See 03.03.25)21-15-9Pull UpsPush UpsSlam Balls, 30/20Box Jumps, 24/20 AWOD2x10 Glute Bridges20s Couch Stretch (on wall, ea leg)
CrossFit GBAR3 WODs Mar 2-6
CrossFit GBAR3 WODs Monday, Mar 2STRENGTHShoulder Press 3-3-2-2-1-1WOD (See 03.03.25)21-15-9Pull UpsPush UpsSlam Balls, 30/20Box Jumps, 24/20 Tuesday, Mar 3WOD4 Rounds For Time500/400m Row10 Reverse Lunges7
CrossFit GBAR3 WOD 02.27.26
CrossFit GBAR3 WOD WOD: CROSSFIT OPEN WOD 26.1 20 wall-ball shots18 box jump-overs30 wall-ball shots18 box jump-overs40 wall-ball shots18 medicine-ball box step-overs66 wall-ball shots18 medicine-ball
CrossFit GBAR3 WOD 02.26.26
CrossFit GBAR3 WOD WODE5MOM for 20 MinutesOption A:400m Run10 Push Ups15 Wall Balls, 20/14 Option B:400m Jog10 Push Ups15 Air Squats Option A: Standard WODOption
CrossFit GBAR3 WOD 02.25.26
CrossFit GBAR3 WOD STRENGTH/WOD4 Rounds for Time10 Med Ball Cleans, 20/1415 DB Push Press, 45/3020 KB Swings, 55/40200m Med ball Carry AWOD30 GHD Hip Extensions
CrossFit GBAR3 WOD 02.24.26
CrossFit GBAR3 WOD STRENGTHPower Clean 4×5; 2×2 WOD (See 12.15.25)30-20-10Alt DB Snatch, 50/35Walking Lunges AWOD30 Russian Twists
CrossFit GBAR3 WOD 02.23.26
CrossFit GBAR3 WOD WODAMRAP in 27m5 Pull Ups10 Burpee Box Jump Overs (24/20)15 Sit Ups500/400m Row AWODTabata Handstand Holds / Wall Sits
CrossFit GBAR3 WODs Feb 23-27
CrossFit GBAR3 WODs Monday, Feb 23WODAMRAP in 27m5 Pull Ups10 Burpee Box Jump Overs (24/20)15 Sit Ups500/400m Row Tuesday, Feb 24STRENGTHPower Clean 4×5; 2×2WOD (See
CrossFit GBAR3 WOD 02.20.26
CrossFit GBAR3 WOD WOD (See 02.18.25)3 rounds, 1 minute rest between roundsAMRAP in 5 min3 Wall Walks6 Single DB Box Step Ups, 50/35, 24/209 Goblet
CrossFit GBAR3 WOD 02.19.26
CrossFit GBAR3 WOD WODEMOM for 30 min1. Max Cal Bike2. 10 Russian KB Swings, 55/403. 10 Alt. Step Back Lunges4. 15 Double Unders5. 10 Ring
CrossFit GBAR3 WOD 02.18.26
CrossFit GBAR3 WOD STRENGTHBench Press 5-5-5-3-3-3WOD WODAMRAP in 8 min3-6-9…BurpeesSit Ups AWODTabata Hollow Rocks/Superman
CrossFit GBAR3 WOD 02.17.26
CrossFit GBAR3 WOD WOD (See 02.19.24)4 rounds10 SDHP, 95/6510 push press20 back squats200m run AWOD3 x 8 (ea arm)KB Plank Pull Throughs
CrossFit GBAR3 WOD 02.16.26
CrossFit GBAR3 WOD STRENGTH/WODClock counting up to 21 minutes: E2MOM for 12 Minutes2x Snatch Complex (1 Snatch Pull + 1 High Hang Power Snatch +
CrossFit GBAR3 WODs Feb 16-20
CrossFit GBAR3 WODs Monday, Feb 16STRENGTH/WODClock counting up to 21 minutes: E2MOM for 12 Minutes2x Snatch Complex (1 Snatch Pull + 1 High Hang Power
CrossFit GBAR3 WOD 02.13.26
CrossFit GBAR3 WOD WOD: HEARTBREAK HUSTLE (see 02.14.25)Run 400m20 Power Cleans, 95/6520 Front Squats20 Push UpsRun 400m20 Squat Cleans20 Push Press20 Push UpsRun 400m20 Hang
CrossFit GBAR3 WOD 02.12.26
CrossFit GBAR3 WOD STRENGTHBack Squat 8 x 5 WOD: ANNIE (See 02.10.25)50-40-30-20-10Double UndersSit Ups AWODRussian Deadlifts & Cossack Squats 2 x 10 ea. leg
CrossFit GBAR3 WOD 02.11.26
CrossFit GBAR3 WOD WOD EMOM for 20 min1. 200/250m Row2. 5 Strict Pull Ups3. 10 DB Box Step Overs (45/30)4. Max Toes To Bar5. Rest
CrossFit GBAR3 WOD 02.10.26
CrossFit GBAR3 WOD WODFAST & HEAVY21 Dumbbell Thrusters*400m Run18 DB Thrusters400m Run15 DB Thrusters400m Run*Athletes choose their own weight AWODPlanks: last wo/man standing(guys vs girls)
CrossFit GBAR3 WOD 02.09.26
CrossFit GBAR3 WOD STRENGTHClean & Jerk 5 x 3WODAMRAP in 10m5 Single Arm Dumbbell Clean & Jerk, 45/3010 Hand-Release Push Ups5 Single Arm DB Clean
CrossFit GBAR3 WODs Feb 9-13
CrossFit GBAR3 WODs Monday, Feb 9STRENGTHClean & Jerk 5 x 3WODAMRAP in 10m5 Single Arm Dumbbell Clean & Jerk, 45/3010 Hand-Release Push Ups5 Single Arm
CrossFit GBAR3 WOD 02.06.26
CrossFit GBAR3 WOD WODWOD: CF GAMES OPEN WOD 23.1 (See 02.21.25)AMRAP in 14 minutes60 cal row50 toes to bar40 wall ball shots, 20/1430 cleans, 135/9520
CrossFit GBAR3 WOD 02.05.26
CrossFit GBAR3 WOD STRENGTHPower Snatch 5-5-3-3-2WOD AMRAP in 10 minutes2-4-6-8…BurpeesDB Push Press, 45/30 AWODFor Time: 200m Run
CrossFit GBAR3 WOD 02.04.26
CrossFit GBAR3 WOD WOD 600m RunThen 6 Rounds of:12 Sit-Ups9 KB Swings, 55/406 Push-ups 600m RunThen 4 Rounds of:15 Sit-Ups12 KB SDHP9 Push-ups 600m RunThen
CrossFit GBAR3 WOD 02.03.26
CrossFit GBAR3 WOD STRENGTHDeadlift 8 x 3 WOD 3 roundsRow 250/200m14 DB Hang Power Cleans, 45/30Row 250/200m7 Ring Dips AWOD3 x 10 Side Plank Reach
CrossFit GBAR3 WOD 02.02.26
CrossFit GBAR3 WOD WOD50-40-30-20-10Walking Lunges15-12-9-6-3Chest to Bar Pull UpsSlam Balls, 30/20 AWOD3 x 10 L-Sit Over DB
CrossFit GBAR3 WODs Feb 2-6
CrossFit GBAR3 WODs Monday, Feb 2WOD50-40-30-20-10Walking Lunges15-12-9-6-3Chest to Bar Pull UpsSlam Balls, 30/20 Tuesday, Feb 3STRENGTHDeadlift 8 x 3WOD3 roundsRow 250/200m14 DB Hang Power Cleans,
CrossFit GBAR3 WOD 01.30.25
CrossFit GBAR3 WOD WOD: SNATCH CHIEF (see 09.05.25)5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power snatch, 115/756 push ups9 squats AWOD9 V-Ups15
CrossFit GBAR3 WOD 01.29.26
CrossFit GBAR3 WOD STRENGTH DAYPush Press 7×5Front Squat 7×5Thruster 5×3 AWODRun KLL For Time