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

WOD

CrossFit GBAR3 WOD 11.14.25

CrossFit GBAR3 WOD WOD10 bar facing burpees20 clean and jerks, 95/7510 bar facing burpeesrest 2 minutes10 clean and jerks, 135/9520 bar facing burpees10 clean and

WOD

CrossFit GBAR3 WOD 11.13.25

CrossFit GBAR3 WOD WOD (see 11.28.23)run 800m21 wall ball shots, 20/1415 KB swings, 55/409 DB deadlifts, 45/30run 400m + 200m DB carry21 wall ball shots15

WOD

CrossFit GBAR3 WOD 11.12.25

CrossFit GBAR3 WOD STRENGTH3 position power snatch (high hang, low hang, ground) WOD21-15-9OH squats, 95/65pull ups AWOD30 Russian twists

WOD

CrossFit GBAR3 WOD 11.11.25

CrossFit GBAR3 WOD WOD (see 11.14.24)row 1000m100 air squats50 DB bench press, 45/30row 500m50 air squats25 DB bench press AWODtabata hollow rocks/superman mash up

WOD

CrossFit GBAR3 WOD 11.10.25

CrossFit GBAR3 WOD STRENGTHEMOM for 8 minutes3 back squatsrest 4 minutesEMOM for 8 minutes3 deadlifts AWODfor time,9 toes to bar15 knees to elbows21 sit ups

WOD

CrossFit GBAR3 WODs Nov 10-14

CrossFit GBAR3 WODs Monday, Nov 10STRENGTHEMOM for 8 minutes3 back squatsrest 4 minutesEMOM for 8 minutes3 deadlifts Tuesday, Nov 11WOD (see 11.14.24)row 1000m100 air squats50

WOD

CrossFit GBAR3 WOD 11.07.25

CrossFit GBAR3 WOD WOD3 roundsrun 200m15 front squats, 95/65run 200m15 ring rows AWODtabata? coach pick!

WOD

CrossFit GBAR3 WOD 11.06.25

CrossFit GBAR3 WOD WOD (see 11.07.24)4 x 500m rowrest exactly 3 minutes between rounds AWOD100 reps core

WOD

CrossFit GBAR3 WOD 11.05.25

CrossFit GBAR3 WOD STRENGTHpush jerk 5 x 5 WOD (see 02.17.25)21-18-15-12-9-6-3SDHP, 75/55push press AWODtabata hollow rocks/superman mash up

WOD

CrossFit GBAR3 WOD 11.04.25

CrossFit GBAR3 WOD WOD (see 11.05.24)AMRAP in 20 minutes5 power cleans, 135/9510 box jumps, 24/205 power cleans10 toes to bar20 wall ball shots, 20/14 AWODtabata

WOD

CrossFit GBAR3 WOD 11.03.25

CrossFit GBAR3 WOD STRENGTHOH squat 5 x 5 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …alt DB snatch, 50/35ring push ups AWOD20 GHD hip extensions and

WOD

CrossFit GBAR3 WODs Nov 3-7

CrossFit GBAR3 WODs Monday, Nov 3STRENGTHOH squat 5 x 5WODAMRAP in 7 minutes8/2, 8/4, 8/6 …alt DB snatch, 50/35ring push ups Tuesday, Nov 4WOD (see

WOD

CrossFit GBAR3 WOD 10.31.25

CrossFit GBAR3 WOD WOD: TRICK OR TREAT?AMRAP in 15 minutes5 DB devil’s press, 45/3010 broken back squats, 135/95 (rack)15 class pick! AWODtabata weighted plank holds

WOD

CrossFit GBAR3 WOD 10.30.25

CrossFit GBAR3 WOD WOD: MONSTER MILE (see 10.30.24)run 400m25 jack o’ lantern swings, 55/40200m DB DEAD farmer carry, 45/30200m DB DEAD waiter carry, 45/3025 coffin

WOD

CrossFit GBAR3 WOD 10.29.25

CrossFit GBAR3 WOD WOD: FRIGHT GONE BAD3 rounds, 1 minute rest between roundsAMRAP in 1 minute at 5 stationspower snatch, 95/65OH squatslateral burpeestoes to barrow,

WOD

CrossFit GBAR3 WOD 10.28.25

CrossFit GBAR3 WOD STRENGTHboo bench press 5 x 5 WOD: WALKING DEAD (see 10.23.23)AMRAP in 10 minutes3 wall walks6 DEAD lifts, 225/1559 pumpkin smashes, 30/20

WOD

CrossFit GBAR3 WOD 10.27.25

CrossFit GBAR3 WOD STRENGTHhaunted split jerk 8 x 2 WOD: FRANKENSTEIN (see 10.24.23)21-15-9DB squat clean thrusters, 45/30pull ups AWOD20 GHD hip extensions and GHD sit

WOD

CrossFit GBAR3 WODs Oct 27-31

CrossFit GBAR3 WODs Monday, Oct 27STRENGTHhaunted split jerk 8 x 2WOD: FRANKENSTEIN (see 10.24.23)21-15-9DB squat clean thrusters, 45/30pull ups Tuesday, Oct 28STRENGTHboo bench press 5

WOD

CrossFit GBAR3 WOD 10.24.25

CrossFit GBAR3 WOD STRENGTH10 x 90 second rounds, increase load each round3 deadlifts WOD5 x 3 minute rounds, rest 1 minute between rounds20 wall ball shots, 20/1412 box jumps,

WOD

CrossFit GBAR3 WOD 10.23.25

CrossFit GBAR3 WOD WODEMOM for 36 minutesMinute 1: 7 power cleans, 105/85Minute 2: 10 burpees3: 5 clean & jerk4: 5 DB renegade rows, 45/305: max

WOD

CrossFit GBAR3 WOD 10.22.25

CrossFit GBAR3 WOD STRENGTHstrict pull ups WOD“Mary”AMRAP in 20 minutes5 handstand push ups10 pistol squats (alternating legs)15 pull ups AWODTabata side plank

WOD

CrossFit GBAR3 WOD 10.21.25

CrossFit GBAR3 WOD WODAMRAP in 30 minutesrow 500mrun 400m20 single unders20 box step ups, 24/20 AWOD30 Russian Twists

WOD

CrossFit GBAR3 WOD 10.20.25

CrossFit GBAR3 WOD STRENGTHEMOM for 16 minutes2 x power clean + front squat WOD21-15-9burpeestoes to barKB swings, 55/40 AWOD30 GHD hip extensions

WOD

CrossFit GBAR3 WODs Oct 20-24

CrossFit GBAR3 WODs Monday, Oct 20STRENGTHEMOM for 16 minutes2 x power clean + front squatWOD21-15-9burpeestoes to barKB swings, 55/40 Tuesday, Oct 21WODAMRAP in 30 minutesrow

WOD

CrossFit GBAR3 WOD 10.17.25

CrossFit GBAR3 WOD WOD (see 10.18.24)21-18-15-12-9-6 + 6 burpees each setwall ball shots, 20/14med ball sit ups1-2-3-4-5-6squat clean thruster, 135/95 AWODgroup stretch

WOD

CrossFit GBAR3 WOD 10.16.25

CrossFit GBAR3 WOD WOD (see 10.17.24)row 1000mrun 200m15 box jumps, 24/20row 500mrun 400m15 box jumpsrow 250mrun 800m15 box jumps AWODtabata L-sit/plank hold mash up

WOD

CrossFit GBAR3 WOD 10.15.25

CrossFit GBAR3 WOD STRENGTHfront squat 5 x 5 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …deficit reverse lunges, 45# platepull ups AWOD30 Russian twists

WOD

CrossFit GBAR3 WOD 10.14.25

CrossFit GBAR3 WOD WOD (see 10.14.24)200m DB carry, 45/3021 shoulder press, 95/6515 DB bench press, 45/309 SDHP, 95/65200m DB carry21 push press15 DB bench press9

WOD

CrossFit GBAR3 WOD 10.13.25

CrossFit GBAR3 WOD STRENGTHdeadlift 5 x 5 WOD (see 10.16.23)10 rounds10 KB swings, 55/4010 sit ups AWOD30 GHD hip extensions

WOD

CrossFit GBAR3 WODs Oct 13-17

CrossFit GBAR3 WODs Monday, Oct 13STRENGTHdeadlift 5 x 5WOD (see 10.16.23)10 rounds10 KB swings, 55/4010 sit ups Tuesday, Oct 14WOD (see 10.14.24)200m DB carry, 45/3021

WOD

CrossFit GBAR3 WOD 10.10.25

CrossFit GBAR3 WOD WODAMRAP in 17 minutes10 pull ups10 power snatch, 95/6510 med ball sit ups10 power cleans, 95/65 AWODtabata dead bug/bird dog mash up

WOD

CrossFit GBAR3 WOD 10.09.25

CrossFit GBAR3 WOD WODrow 1000m21 KB swings, 55/4021 ring push ups21 wall ball shots, 20/14row 500m15 KB swings15 ring push ups15 wall ball shotsrow 250m9

WOD

CrossFit GBAR3 WOD 10.08.25

CrossFit GBAR3 WOD WOD3 roundsrun 400m10 back squats, 155/115 (rack)15 DB push press, 45/3020 DU’s AWODtabata hollow rock/superman mash up

WOD

CrossFit GBAR3 WOD 10.07.25

CrossFit GBAR3 WOD STRENGTH5 x 5 push press WOD10 burpee box jumps, 24/2020 toes to bar10 burpee box jumps AWODtabata weighted plank hold

WOD

CrossFit GBAR3 WOD 10.06.25

CrossFit GBAR3 WOD STRENGTH10 x 1 squat snatch WOD30-20-10alt DB snatch, 45/30slam balls, 30/20DB goblet squats AWOD20 GHD hip extensions and GHD sit ups

WOD

CrossFit GBAR3 WODs Oct 6-10

CrossFit GBAR3 WODs Monday, Oct 6STRENGTH10 x 1 squat snatchWOD30-20-10alt DB snatch, 45/30slam balls, 30/20DB goblet squats Tuesday, Oct 7STRENGTH5 x 5 push pressWOD10 burpee

WOD

CrossFit GBAR3 WOD 10.03.25

CrossFit GBAR3 WOD WOD3 rounds5 DB renegade rows, 45/3010 Curtis P’s, 95/6515 box jumps, 24/20200m run AWOD30 Russian twists

WOD

CrossFit GBAR3 WOD 10.02.25

CrossFit GBAR3 WOD WOD (see 10.03.24)10 handstand push ups20 pull ups30 squats40 sit ups50 deadlifts, 225/15540 sit ups30 squats20 pull ups10 handstand push ups AWODtabata

WOD

CrossFit GBAR3 WOD 10.01.25

CrossFit GBAR3 WOD STRENGTHback squat 5 x 5 WOD50 DB bench press, 45/30row 1000m AWODtabata handstand hold/wall sit mash up

WOD

CrossFit GBAR3 WOD 09.30.25

CrossFit GBAR3 WOD STRENGTH10 x squat clean + split jerk WOD10-8-6-4-21-arm DB hang clean and jerk, 50/35pistols AWOD20 GHD hip extensions and GHD sit up

WOD

CrossFit GBAR3 WOD 09.29.25

CrossFit GBAR3 WOD WOD: ANNIE ARE YOU OK?21-15-9row, calthruster, 65/45 (barbell)med ball clean, 20/14SDHP, 65/45wall ball shotsburpees AWODnot for time, 50 med ball sit ups

WOD

CrossFit GBAR3 WODs Sept 29-Oct 3

CrossFit GBAR3 WODs Monday, Sept 29WOD: ANNIE ARE YOU OK?21-15-9row, calthruster, 65/45 (barbell)med ball clean, 20/14SDHP, 65/45wall ball shotsburpees Tuesday, Sept 30STRENGTH10 x squat clean

WOD

CrossFit GBAR3 WOD 09.26.25

CrossFit GBAR3 WOD WOD (see 09.26.24)5 x 2 minute rounds, rest 1 minute between rounds20 KB swings, 55/40 + max reps wall ball shots, 20/1420

WOD

CrossFit GBAR3 WOD 09.25.25

CrossFit GBAR3 WOD STRENGTHbench press 5-5-3-3-2-1-1 WOD (see 08.18.22)4 x 400m run, rest exactly 3 minutes between runs AWOD100 reps core

WOD

CrossFit GBAR3 WOD 09.24.25

CrossFit GBAR3 WOD WODAMRAP in 20 minutesrow 15/12 cal8 DB thrusters, 50/358 toes to bar AWOD30 GHD hip extensions

WOD

CrossFit GBAR3 WOD 09.23.25

CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1hang power clean, 135/95EVEN: chest to bar pull upsODD: handstand push ups100m DB carry after each round, 45/30 AWODtabata L-sit/plank hold mash

WOD

CrossFit GBAR3 WOD 09.22.25

CrossFit GBAR3 WOD STRENGTHpower snatch 10 x 1 WOD (see 04.15.25)AMRAP in 10 minutes30 DU’s15 power snatch, 75/55 AWOD30 Russian twists

WOD

CrossFit GBAR3 WODs Sept 22-26

CrossFit GBAR3 WODs Monday, Sept 22STRENGTHpower snatch 10 x 1WOD (see 04.15.25)AMRAP in 10 minutes30 DU’s15 power snatch, 75/55 Tuesday, Sept 23WOD10-9-8-7-6-5-4-3-2-1hang power clean, 135/95EVEN:

WOD

CrossFit GBAR3 WOD 09.19.25

CrossFit GBAR3 WOD WOD21-15-9slam balls, 30/20squat cleans, 115/75burpee box jump overs, 24/20 AWODtabata?

WOD

CrossFit GBAR3 WOD 09.18.25

CrossFit GBAR3 WOD WOD (see 09.25.24)for max metersrow 1 minuterest 30 secrow 2 minutesrest 1 minuterow 3 minutesrest 90 secondsrow 4 minutesrest 2 minutesrow 3

WOD

CrossFit GBAR3 WOD 09.17.25

CrossFit GBAR3 WOD STRENGTHshoulder press 5 x 1push press 5 x 1push jerk 5 x 1 WOD25 toes to bar, then5 roundssprint to grate10 jumping

WOD

CrossFit GBAR3 WOD 09.16.25

CrossFit GBAR3 WOD WOD (see 09.17.24)AMRAP in 20 minutes5 deadlifts, 225/15510 KB swings, 55/4015 wall ball shots,, 20/14200m med ball carry AWODfor time, 50 med

WOD

CrossFit GBAR3 WOD 09.15.25

CrossFit GBAR3 WOD STRENGTHOH squat 5 x 1front squat 5 x 1back squat 5 x 1 WODAMRAP in 10 minutes5 pull ups10 push ups15 DB

WOD

CrossFit GBAR3 WODs Sept 15-19

CrossFit GBAR3 WODs Monday, Sept 15STRENGTHOH squat 5 x 1front squat 5 x 1back squat 5 x 1WODAMRAP in 10 minutes5 pull ups10 push ups15

WOD

CrossFit GBAR3 WOD 09.12.25

CrossFit GBAR3 WOD WOD5 class pick10 DB renegade rows, 45/3020 slam balls, 30/2030 box jumps, 24/2040 DU’s50 OH walking lunges, 45/2040 DU’s30 box jumps20 slam

WOD

CrossFit GBAR3 WOD 09.11.25

CrossFit GBAR3 WOD WOD3:00 AMRAP/1:00 RESTrow 20/16 calmax clean and jerks, 135/95*continue until 30 clean and jerks are completed AWOD3 rounds for max sit ups

WOD

CrossFit GBAR3 WOD 09.10.25

CrossFit GBAR3 WOD STRENGTH10 x 2 thrusters (ground) WOD (see 09.09.24)AMRAP in 10 minutes7 burpees7 med ball cleans, 20/14 AWOD30 Russian twists

WOD

CrossFit GBAR3 WOD 09.09.25

CrossFit GBAR3 WOD WOD: B1 Australian Hero WOD (see 09.06.24)3 roundsrun 400m21 KB swings, 55/4015 knees to elbows9 ring dips AWOD30 GHD hip extensions

WOD

CrossFit GBAR3 WOD 09.08.25

CrossFit GBAR3 WOD STRENGTHOH squat 5 x 3 WODAMRAP in 7 minutes3-6-9 …pull upOH squat, 95/65 AWOD60 sec hollow rocks, rest 60 sec40 sec hollow

WOD

CrossFit GBAR3 WODs Sept 8-12

CrossFit GBAR3 WODs Monday, Sept 8STRENGTHOH squat 5 x 3WODAMRAP in 7 minutes3-6-9 …pull upOH squat, 95/65 Tuesday, Sept 9WOD: B1 Australian Hero WOD (see

WOD

CrossFit GBAR3 WOD 09.05.25

CrossFit GBAR3 WOD WOD: Snatch Chief (see 01.21.25)5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power snatch, 115/756 push ups9 squats AWODmax toes

WOD

CrossFit GBAR3 WOD 09.04.25

CrossFit GBAR3 WOD WOD4 roundsrow 500m20 ring rows20 single DB box step overs, 45/30–24/20rest 2 minutes between rounds AWODmystery tabata: coach picks 8 intervals

WOD

CrossFit GBAR3 WOD 09.03.25

CrossFit GBAR3 WOD STRENGTH8 x hang power clean + power clean + squat clean WODAMRAP in 11 minutes10 wall ball shots, 20/149 KB swings, 55/408

WOD

CrossFit GBAR3 WOD 09.02.25

CrossFit GBAR3 WOD STRENGTH8 x shoulder press + push press + push jerk + split jerk WOD10-1 lateral burpees1-10 deadlifts, 205/135 AWODtabata hollow rocks/superman mash

WOD

CrossFit GBAR3 WOD 09.01.25

CrossFit GBAR3 WOD LABOR DAYONE CLASS TODAY AT 8:30 AM

WOD

CrossFit GBAR3 WODs Sept 1-5

CrossFit GBAR3 WODs Monday, Sept 1LABOR DAYONE CLASS TODAY AT 8:30 AM Tuesday, Sept 2STRENGTH8 x shoulder press + push press + push jerk +

WOD

CrossFit GBAR3 WOD 08.29.25

CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest between stationswall ball shots, 20/14box jumps, 24/20DB bench press, 45/30KB SDHP,

WOD

CrossFit GBAR3 WOD 08.28.25

CrossFit GBAR3 WOD WOD (see 08.29.24)row 1000mrow 800mrow 600mrow 400mrow 200mAFTER EACH ROW,10 DB devil’s press, 45/3010 toes to bar AWOD100 reps core

WOD

CrossFit GBAR3 WOD 08.27.25

CrossFit GBAR3 WOD WOD: INCREDIBLE HULK (see 08.28.24)AMRAP in 20 minutes5 deadlifts, 115/705 hang power cleans5 front squats5 push press5 back squats AWODnot for time,3

WOD

CrossFit GBAR3 WOD 08.26.25

CrossFit GBAR3 WOD STRENGTHsnatch balance 5-4-3-2-1-1 WOD (see 10.16.24)AMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/20hang squat snatch, 75/55 AWOD30 Russian twists

WOD

CrossFit GBAR3 WOD 08.25.25

CrossFit GBAR3 WOD STRENGTHEMOM for 16 minutesEVEN3 deadliftsODD20 DU’s WOD10-8-6-4-2pistols1-2-3-4-5wall walks AWOD30 GHD hip extensions

WOD

CrossFit GBAR3 WODs Monday, Aug 25STRENGTHEMOM for 16 minutesEVEN3 deadliftsODD20 DU’sWOD10-8-6-4-2pistols1-2-3-4-5wall walks Tuesday, Aug 26STRENGTHsnatch balance 5-4-3-2-1-1WOD (see 10.16.24)AMRAP in 7 minutes8/2, 8/4, 8/6 …slam

WOD

Saturday at The Bar 08.23.25

CrossFit WOD 8:30 AM

WOD

CrossFit GBAR3 WOD 08.22.25

CrossFit GBAR3 WOD WOD3 x 6 minute rounds, clock does not stop between roundsrun 800mmax back squats, 225/155 (rack) AWOD60 sec hollow rocks, rest 60

WOD

CrossFit GBAR3 WOD 08.21.25

CrossFit GBAR3 WOD STRENGTHE2MOM for 16 minutes3 bench press4 KB swings, 55/405 box jumps, 24/20 AWODtabata weighted plank hold

WOD

CrossFit GBAR3 WOD 08.20.25

CrossFit GBAR3 WOD WOD (see 01.22.25)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 08.19.25

CrossFit GBAR3 WOD STRENGTHEMOM for 16 minutesEVEN2 power cleansODD5 med ball cleans, 20/14 WODfor time, run Kluge Lakes Lane AWOD30 GHD hip extensions

WOD

CrossFit GBAR3 WOD 08.18.25

CrossFit GBAR3 WOD WOD: TABATA THIS (see 08.21.24)tabata rowrest 1 minutetabata squatsrest 1 minutetabata pull upsrest 1 minutetabata push upsrest 1 minutetabata sit ups AWODbanded

WOD

CrossFit GBAR3 WODs Aug 18-22

CrossFit GBAR3 WODs Monday, Aug 18WOD: TABATA THIS (see 08.21.24)tabata rowrest 1 minutetabata squatsrest 1 minutetabata pull upsrest 1 minutetabata push upsrest 1 minutetabata sit

WOD

Saturday at The Bar 08.16.25

CrossFit WOD 8:30 AM

WOD

CrossFit GBAR3 WOD 08.15.25

CrossFit GBAR3 WOD WODAMRAP 20 minutes5 clean and jerks, 135/9510 DB front squats, 45/3015 DB bench press200m run AWODfor time,9 v-ups15 n-ups21 sit ups

WOD

CrossFit GBAR3 WOD 08.14.25

CrossFit GBAR3 WOD WOD50 DU’s, then5-10-15-20KB swings, 55/40box jumps, 24/20DB push press, 45/30KB SDHPthen, 50 DU’s AWODtabata wall sit/handstand hold mash up

WOD

CrossFit GBAR3 WOD 08.13.25

CrossFit GBAR3 WOD STRENGTHfront squat 5 x 5 WOD: WALL BALL JACKIErow 1000m50 wall ball shots, 20/1430 ring rows AWODnot for time, 50 med ball

WOD

CrossFit GBAR3 WOD 08.12.25

CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1deadlifts, 225/155EVEN5 pull ups10 push ups15 squatsODD5 ring dips10 slam balls, 30/2015 sit ups AWODtabata L-sit/plank mash up

WOD

CrossFit GBAR3 WOD 08.11.25

CrossFit GBAR3 WOD STRENGTH3 position power snatch x 8 (high hang, low hang, ground) WOD (see 01.13.25)20-2 alt DB snatch, 45/302-20 walking lunges AWOD20 GHD

WOD

CrossFit GBAR3 WODs Aug 11-15

CrossFit GBAR3 WODs Monday, Aug 13STRENGTH3 position power snatch x 8 (high hang, low hang, ground)WOD (see 01.13.25)20-2 alt DB snatch, 45/302-20 walking lunges Tuesday,

WOD

Saturday at The Bar 08.09.25

CrossFit WOD 8:30 AM

WOD

CrossFit GBAR3 WOD 08.08.25

CrossFit GBAR3 WOD WOD10-8-6-4-2200m med ball carry, 20/14 (before each set)hand stand push upbox jump, 30/24squat clean, 135/95 AWOD50 med ball sit ups for time

WELCOME TO THE

CrossFit GBAR3

WORKOUT OF THE DAY

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We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
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will send you our current
membership information.