WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
Subscribe to Blog via Email
CrossFit WODs Nov 4-8
Monday, Nov 4 STRENGTH (see 11.05.18) OH squat 5-5-5 (from rack) snatch balance 3-3-3 (from rack) squat snatch 1-1-1 WOD AMRAP in 4 minutes 8/2,
FREE CROSSFIT WORKOUT 11.02.19
SILVERBACK SELF DEFENSE IS HOSTING A SEMINAR TODAY 10 am-12 pm FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open
CrossFit WOD 11.01.19
CF GAMES OPEN WOD 20.4 For time: 30 box jumps, 24 in. 15 clean and jerks, 95 lb. 30 box jumps, 24 in. 15 clean
CrossFit WOD 10.31.19
WOD: THE GREAT PUMPKIN CAPER teams of 2 15 minutes on the clock BUY IN: 50 partner pumpkin chest passes partner 1: 400m pumpkin carry,
CrossFit WOD 10.30.19
BODY ANALYTICS TODAY 4-8 PM WOD: DEATH BY BOX JUMP EMOM until you can’t complete the round 3 dead lifts + 2 hang power cleans
CrossFit WOD 10.29.19
BODY ANALYTICS WILL BE AT GBAR3 THIS WEDNESDAY, 4-8 PM SIGN UP ONLINE!!! STRENGTH 8 x 1 shoulder press + 1 push press + 1
CrossFit WOD 10.28.19
WOD: FRIGHT GONE BAD (see 10.29.18) 3 rounds, 1 min rest between rounds AMRAP in 1 minute at 5 stations hang power snatch, 75/55 OH
CrossFit WODs Oct 28-Nov 1
Monday, Oct 28 WOD: FRIGHT GONE BAD (see 10.29.18) 3 rounds, 1 min rest between rounds AMRAP in 1 minute at 5 stations hang power
FREE CROSSFIT WORKOUT 10.26.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
CrossFit WOD 10.25.19
CF GAMES OPEN WOD 20.3 for time (9 minute time cap) 21 deadlifts, 225/155 21 handstand push-ups 15 deadlifts 15 handstand push-ups 9 deadlifts 9
CrossFit WOD 10.24.19
WOD 21-15-9 back squat (from rack), 75-85% push up row, cal. AWOD 100 reps core
CrossFit WOD 10.23.19
WOD 3 rounds run 800m 21 KB swings, 55/40 12 slam balls, 30/20 AWOD 30 Russian twists
CrossFit WOD 10.22.19
STRENGTH bench press 5-5-3-3-2-1-1 WOD 10-8-6-4-2 ring dips pistols AWOD 20 GHD hip extensions and sit ups
CrossFit WOD 10.21.19
STRENGTH sumo dead lift 5-5-3-3-2-1-1 WOD (see 10.23.18) 20-18-16-14-12-10-8-6-4-2 alt DB snatch, 45/30 2-4-6-8-10-12-14-16-18-20 walking lunges AWOD 20 GHD hip extensions and sit ups
CrossFit WODs Oct 21-25
Monday, Oct 21 STRENGTH sumo dead lift 5-5-3-3-2-1-1 WOD (see 10.23.18) 20-18-16-14-12-10-8-6-4-2 alt DB snatch, 45/30 2-4-6-8-10-12-14-16-18-20 walking lunges Tuesday, Oct 22 STRENGTH bench press
FREE CROSSFIT WORKOUT 10.19.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
CrossFit WOD 10.18.19
CF GAMES OPEN WOD 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters, 50/35 6 toes-to-bars 24 double-unders
CrossFit WOD 10.17.19
STRENGTH 10 x 90 second rounds, increase load each round power clean + hang squat clean + squat clean AWOD tabata L-sit/plank hold mash up
CrossFit WOD 10.16.19
WOD AMRAP in 14 minutes 5 OH squats, 115/75 10 box jumps, 24/20 15 DB bench press, 45/30 AWOD tabata hollow rocks/superman mash up
CrossFit WOD 10.15.19
WOD (see 10.16.18) 10 clean and jerks, 135/95 200m med ball carry, 20/14 30 KB swings, 55/40 40 wall ball shots, 20/14 50 DU’s 40
CrossFit WOD 10.14.19
STRENGTH snatch grip push jerk 10 x 1 WOD row 250m 25 toes to bar row 250m 25 sit ups AWOD 25 GHD hip extensions
CrossFit WODs Oct 14-18
Monday, Oct 14 STRENGTH snatch grip push jerk 10 x 1 WOD row 250m 25 toes to bar row 250m 25 sit ups Tuesday, Oct
FREE CROSSFIT WORKOUT 10.12.19
LAST CALL TO SIGN UP AND PREPAY FOR A GBAR3 HOODIE! THE ORDER WILL BE PLACED ON MONDAY! NUTRISHOP ON BARKER CYPRESS WILL BE AT
CrossFit WOD 10.11.19
CF GAMES OPEN WOD 20.1 10 rounds for time 8 ground-to-overheads, 95/65 10 bar-facing burpees Time cap: 15 minutes
CrossFit WOD 10.10.19
STRENGTH split jerk 10 x 1 WOD AMRAP in 7 minutes 2-4-6-8 … dead lift, 225/165 hand stand push up AWOD 20 GHD hip extensions
CrossFit WOD 10.09.19
STRENGTH back squat 10 x 1 WOD for time, run Kluge Lakes Lane AWOD 20 GHD hip extensions and sit ups
CrossFit WOD 10.08.19
WOD 25 ring push ups 25 SDHP, 75/55 row 250m 25 SDHP 25 push press row 250m 25 push press 25 ring push ups row
CrossFit WOD 10.07.19
WOD 3 rounds run 400m 4 x 5 DB dead lifts, 45/30 5 DB hang squat cleans 5 pull ups AWOD tabata side plank
CrossFit WODs Oct 7-11
Monday, Oct 7 WOD 3 rounds run 400m 4 x 5 DB dead lifts, 45/30 5 DB hang squat cleans 5 pull ups Tuesday, Oct
FREE CROSSFIT WORKOUT 10.05.19
NO RUN CLINIC TODAY. IT WILL BE RESCHEDULED. FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
CrossFit WOD 10.04.19
STRENGTH/WOD EMOM for 20 minutes (5 sets of 4 movements) a) 5 front squats, 60-75% (from ground) b) 5 ring dips c) 5 chest to
CrossFit WOD 10.03.19
RUN CLINIC IS THIS SATURDAY 7-10 AM. YOU MUST BE SIGNED UP BY 6 PM THURSDAY TO GUARANTEE A SPOT OR CONTACT ELIZABETH OR MIKE.
CrossFit WOD 10.02.19
WOD: SNATCH CHIEF (see 10.02.18) 5 rounds, 1 minute rest between rounds AMRAP in 3 minutes 3 power snatch, 115/75 6 push ups 9 air
CrossFit WOD 10.01.19
WOD for max meters row 1 minute rest 30 sec row 2 minutes rest 1 minute row 3 minutes rest 90 seconds row 4 minutes
CrossFit WOD 09.30.19
WOD (see 09.26.18) 20-2 wall ball shots, 20/14 2-20 KB swings, 55/40 AWOD 20 GHD hip extensions and sit ups
CrossFit WODs Sept 30-Oct 4
Monday, Sept 30 WOD (see 09.26.18) 20-2 wall ball shots, 20/14 2-20 KB swings, 55/40 Tuesday, Oct 1 WOD for max meters row 1 minute
FREE CROSSFIT WORKOUT 09.28.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
CrossFit WOD 09.27.19
WOD run 800m 21 OH squats, 95/65 run 400m 15 OH squats run 200m 9 OH squats AWOD for time, 9 toes to bar 15
CrossFit WOD 09.26.19
WOD AMRAP in 14 minutes 5 DB renegade rows, 45/30 10 dead lifts, 225/155 15 med ball sit ups, 20/14 AWOD banded hamstring stretch and
CrossFit WOD 09.25.19
WOD (see 09.25.18) 3 rounds 15 thrusters, 95/65 row 250m 15 pull ups row 250 AWOD tabata L-sit/plank hold mash up
CrossFit WOD 09.24.19
STRENGTH shoulder press 3 x 1 push press 3 x 3 push jerk 3 x 5 WOD AMRAP in 6 minutes 2-4-6-8 … box jumps,
CrossFit WOD 09.23.19
STRENGTH/WOD EMOM for 16 minutes ODD: 3 front squats, 85% EVEN: 20 DU’s AWOD max toes to bar in 1 minute
CrossFit WODs Sept 23-27
Monday, Sept 23 STRENGTH/WOD EMOM for 16 minutes ODD: 3 front squats, 85% EVEN: 20 DU’s Tuesday, Sept 24 STRENGTH shoulder press 3 x 1
FREE CROSSFIT WORKOUT 09.21.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am TODAY WE ARE SENDING OFF RILEY H. WHO
CrossFit WOD 09.20.19
STRENGTH thruster (from ground) 10 x 2 WOD tabata mash up slam ball, 30/20 KB swing, 55/40 AWOD 30 Russian twists
CrossFit WOD 09.19.19
WOD (see 09.20.18) 10-9-8-7-6-5-4-3-2-1 hang power clean, 135/95 EVEN: lateral burpee ODD: run 200m AWOD 60 sec bicycles, rest 60 sec 40 sec bicycles, rest
CrossFit WOD 09.18.19
WOD row 1000m, then 3 rounds 15 wall ball shots, 20/14 15 box jumps, 24/20 15 DB push press, 45/30 15 KB SDHP, 55/40 AWOD
CrossFit WOD 09.17.19
BENCHMARK WOD: CINDY (see 09.19.16) AMRAP in 20 minutes 5 pull ups 10 push ups 15 squats AWOD not for time, 3 rounds 10 hollow
CrossFit WOD 09.16.19
STRENGTH 8 x power snatch + hang squat snatch + squat snatch WOD 15-9-6 1-arm DB snatch, 45/30 (right) knees to elbows 1-arm DB snatch
CrossFit WODs Sept 16-20
Monday, Sept 16 STRENGTH 8 x power snatch + hang squat snatch + squat snatch WOD 15-9-6 1-arm DB snatch, 45/30 (right) knees to elbows
FREE CROSSFIT WORKOUT 09.14.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am NO OPEN GYM ON SUNDAY, SEPT 15
CrossFit WOD 09.13.19
NO OPEN GYM FRIDAY, SEPT 13 AND SUNDAY, SEPT 15 BENCHMARK WOD: INCREDIBLE HULK (see 09.04.18) AMRAP in 20 minutes 5 dead lifts, 115/70 5
CrossFit WOD 09.12.19
WOD 4 rounds for individual times, rest exactly 2 minutes between rounds row 250m 10 push ups 10 box jumps, 24/20 10 slam balls, 30/20
CrossFit WOD 09.11.19
STRENGTH OH squat 3-3-3-3-1-1-1-1 WOD 10-8-6-4-2 toes to bar pistols AWOD 25 GHD hip extensions
CrossFit WOD 08.10.19
WOD AMRAP in 15 minutes 5 chest to bar pull ups 10 1-arm DB hang power clean and jerk, 50/35 15 wall ball shots, 20/14
CrossFit WOD 09.09.19
STRENGTH E2MOM for 16 minutes 3 bench press, 85% 3 dead lifts, 85% WOD 30-20-10 DU’s butterfly sit ups AWOD stretch/foam roll
CrossFit WODs Sept 9-13
Our competition on Saturday was a smashing success! We want to thank all of you who volunteered. We could not have pulled this off without
NO CROSSFIT CLASS TODAY 09.07.19
SE TEX MASTERS FALL CLASSIC IS AT GBAR3 TODAY!!! We are hosting our 3rd annual CrossFit competition today at GBAR3 so we will NOT have
CrossFit WOD 09.06.19
WOD (see 09.28.18) 11 minutes on the clock row 2000m max reps box jumps, 24/20 AWOD 100 reps core
CrossFit WOD 09.05.19
WOD 50 wall ball shots, 20/14 400m med ball carry 30 ring rows 20 KB swings, 55/40 100m walking lunges 100m sprint 20 ring rows
CrossFit WOD 09.04.19
STRENGTH back squat 3-3-3-3-1-1-1-1 WOD AMRAP in 10 minutes 7 dead lifts, 205/135 7 toes to bar AWOD 25 GHD hip extensions
CrossFit WOD 09.03.19
STRENGTH push press 3-3-3-3-1-1-1-1 WOD 21-15-9 row, cal. DB bench press, 45/30 slam balls, 30/20 AWOD 30 Russian twists
CrossFit WOD 09.02.19
ONE CLASS TODAY AT 8:30 AM PARTNER WOD AMRAP in 25 minutes 1000m row FRAN: 21-15-9 thrusters, 95/65 pull ups ELIZABETH: 21-15-9 squat cleans, 135/95
CrossFit WODs Sept 2-6
Monday, Sept 2 ONE CLASS TODAY AT 8:30 AM PARTNER WOD AMRAP in 25 minutes 1000m row FRAN: 21-15-9 thrusters, 95/65 pull ups ELIZABETH: 21-15-9
FREE CROSSFIT WORKOUT 08.31.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
CrossFit WOD 08.30.19
STRENGTH 10 x 1 clean and jerk WOD AMRAP in 4 minutes 8/2, 8/4, 8/6, 8/8 … KB SDHP, 55/40 goblet squats AWOD 30 Russian
CrossFit WOD 08.29.19
WOD 50 DU’s, then 5-10-15-20 wall ball shots, 20/14 power snatch, 75/55 box jumps, 24/20 then, 50 DU’s AWOD for time, 50 med ball sit
CrossFit WOD 08.28.19
WOD (see 08.27.18) row 500m 10 DB renegade man makers, 45/30 run 400m 10 DB renegade man makers row 250m 5 DB renegade man makers
CrossFit WOD 08.27.19
BENCHMARK WOD: TABATA THIS! (see 07.24.18) tabata row rest 1 minute tabata squats rest 1 minute tabata pull ups rest 1 minute tabata push ups
CrossFit WOD 08.26.19
STRENGTH 10 x 90 second rounds, increase load each round 1 hang squat snatch + 2 OH squats AWOD 60 sec toes to bar, rest
CrossFit WODs Aug 26-30
Monday, Aug 26 STRENGTH 10 x 90 second rounds, increase load each round 1 hang squat snatch + 2 OH squats Tuesday, Aug 27 BENCHMARK
FREE CROSSFIT WORKOUT 08.24.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
CrossFit WOD 08.23.19
NO CLASSES TODAY AT 8 am, 9 am or 4 pm. NO OPEN GYM 2-4 pm. WOD (see 08.24.17) 5 x 2 minute rounds, 1
CrossFit WOD 08.22.19
NO CLASSES TODAY AT 8 am, 9 am or 4 pm STRENGTH dead lift 10 x 1 WOD AMRAP in 5 minutes 3-6-9 … wall
CrossFit WOD 08.21.19
NO CLASSES TODAY AT 8 am, 9 am or 4 pm. NO OPEN GYM 3-4 pm. WOD (see 08.21.18) AMRAP in 15 minutes 50 DU’s
CrossFit WOD 08.20.19
BENCHMARK WOD: B-1 Australian Hero WOD (see 08.23.18) 3 rounds run 400m 21 KB swings, 55/40 15 knees to elbows 9 ring dips AWOD tabata
CrossFit WOD 08.19.19
STRENGTH/WOD EMOM for 8 minutes 2 power cleans, AHAP + 5 med ball cleans, 20/14 rest 4 minutes EMOM for 8 minutes 2 split jerks,
CrossFit WODs Aug 19-23
WED, THURS, AND FRIDAY THIS WEEK ONLY: NO CLASSES AT 8 am, 9 am and 4 pm. NO OPEN GYM HOURS ON WED AND FRIDAY
FREE CROSSFIT WORKOUT 08.17.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
CrossFit WOD 08.16.19
WOD 4 rounds for individual times, rest 2 min between rounds 5 toes to bar 10 burpee box jump overs, 24/20 15 DU’s 200m run
CrossFit WOD 08.15.19
WOD 3 rounds 10 Curtis P’s, 95/65 12 pull ups 500m row AWOD 60 sec hollow rocks, rest 60 sec 40 sec hollow rocks, rest
CrossFit WOD 08.14.19
STRENGTH (see 02.04.19) 10 x 90 second rounds, increase load each round 1 pause front squat + 1 front squat WOD tabata row AWOD 20
CrossFit WOD 08.13.19
WOD 21-18-15-12-9-6-3 wall ball shots, 20/14 push ups AFTER each round 3 dead lifts + 2 hang power cleans + 1 push jerk, 155/105 AWOD
CrossFit WOD 08.12.19
STRENGTH shoulder press 5 x 2 WOD 8 minutes on the clock 5 rounds sprint to grate 10 jumping squats sprint to start 10 KB
CrossFit WODs Aug 12-16
Monday, Aug 12 STRENGTH shoulder press 5 x 2 WOD 8 minutes on the clock 5 rounds sprint to grate 10 jumping squats sprint to
FREE CROSSFIT WORKOUT 08.10.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am 24 HOUR SENDOFF PARTY FOR DREW STARTS 12
CrossFit WOD 08.09.19
WOD: FANCY NANCY 5 rounds 100m sprint 100m DB farmer’s carry, 45/30 100m sprint 100m DB waiter’s carry 15 OH squats, 95/65 AWOD 30 Russian
CrossFit WOD 08.08.19
STRENGTH bench press 5-5-3-3-2-1-1 WOD 10 rounds 10 KB swings, 55/40 10 sit ups 10 DU’s AWOD 25 GHD hip extensions
CrossFit WOD 08.07.19
STRENGTH 8 x 3 position power snatch (high hang, low hang, from the ground) WOD 10-8-6-4-2 ring dips pistols box jumps, 24/20 AWOD 20 GHD
CrossFit WOD 08.06.19
WOD (similar to CF GAMES OPEN WOD 18.1) AMRAP in 17 minutes 8 toes to bar 10 1-arm DB hang clean + jerk, 50/35 14/12
CrossFit WOD 08.05.19
BENCHMARK WOD: DIANE (see 08.07.18) 21-15-9 dead lifts, 225/155 hand stand push ups AWOD 30 sec hollow rocks 30 sec plank hold then, 21-15-9 n-ups
CrossFit WODs Aug 5-9
Monday, Aug 5 BENCHMARK WOD: DIANE (see 08.07.18) 21-15-9 dead lifts, 225/155 hand stand push ups Tuesday, Aug 6 WOD (similar to CF GAMES OPEN
FREE CROSSFIT WORKOUT 08.03.19
FREE CROSSFIT WORKOUT 8:30 am CrossFit Elements 9:30 am, $20 (free for members) Open gym 9:30-11:00 am
CrossFit WOD 08.02.19
VOLUNTEERS NEEDED!!! SIGN UP NOW TO GUARANTEE A FREE TEE/TANK!!! Our annual Masters competition is coming up quick on Sept 7, and it’s going to
CrossFit WOD 08.01.19
STRENGTH back squat 5-5-3-3-2-1-1 WOD (see 08.02.18) 21-15-9 KB SDHP, 55/40 slam balls, 30/20 AWOD 30 Russian twists
CrossFit WOD 07.31.19
WOD (see 08.01.18) 21-15-9 DB thrusters, 45/30 pull ups run 200m AFTER each set AWOD 2 rounds for max sit ups 20 sec side plank
CrossFit WOD 07.30.19
WOD (see 08.03.17)row 1000m50 DB bench press, 45/3050 box jumps, 24/20row 500m25 DB bench press25 box jumpsAWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 07.29.19
STRENGTH (see 07.30.18) 10 x 90 sec rounds, increase load each round squat clean + 2 front squats WOD AMRAP in 4 minutes 25 DU’s
CrossFit WODs July 29-Aug 2
Monday, July 29 STRENGTH (see 07.30.18) 10 x 90 sec rounds, increase load each round squat clean + 2 front squats WOD AMRAP in 4