Workouts, Happenings, and Updates at CrossFit GBAR3
The Blog
CrossFit GBAR3 WODs Aug 7-11
CrossFit GBAR3 WOD Monday, Aug 7STRENGTHOH squat 5-5-3-3-2-1-1WOD30-20-10DU’sbutterfly sit upswalking lunges Tuesday, Aug 8WOD (see 08.09.22)row 500m10 DB renegade man makers, 45/30run 400m10 DB renegade
Saturday at The Bar 08.05.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD
CrossFit GBAR3 WOD 08.04.23
CrossFit GBAR3 WOD WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 KB swings, 55/4015 slam balls, 30/2015 KB SDHP AWODfor time,50 med ball sit ups
CrossFit GBAR3 WOD 08.03.23
CrossFit GBAR3 WOD WOD (see 08.05.22)AMRAP in 15 minutes5 thrusters, 115/7510 pull ups5 thrusters10 box jumps, 24/20 AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 08.02.23
CrossFit GBAR3 WOD STRENGTHshoulder press 1-1-1push press 2-2-2push jerk 3-3-3 WOD3 rounds10 pistols5 DB renegade rows, 45/30 AWOD30 Russian twists
CrossFit GBAR3 WOD 08.01.23
CrossFit GBAR3 WOD WOD (see 08.03.22)AMRAP in 17 minutes8 toes to bar10 1-arm DB hang clean + jerk, 50/3514/12 calorie row AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 07.31.23
CrossFit GBAR3 WOD STRENGTHback squat 5-5-3-3-2-1-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20hand stand push ups AWOD20 GHD hip extensions and GHD
CrossFit GBAR3 WODs July 31-Aug 4
CrossFit GBAR3 WOD Monday, July 31STRENGTHback squat 5-5-3-3-2-1-1WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20hand stand push ups Tuesday, Aug 1WOD (see 08.03.22)AMRAP
Saturday at The Bar 07.29.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 4, one works at a time4 x 4 minute AMRAP, 3 minute rest
CrossFit GBAR3 WOD 07.28.23
CrossFit GBAR3 WOD WOD (see 07.26.22)3 roundsrow 500m15 power snatch, 95/6515 OH squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 07.27.23
CrossFit GBAR3 WOD WOD (see 07.29.22)21-18-15-12-9-6-3wall ball shots, 20/14ring push ups100m DB farmer’s carry BEFORE each set, 45/30 AWODnot for time, 50 med ball sit
CrossFit GBAR3 WOD 07.26.23
CrossFit GBAR3 WOD STRENGTH10 x squat clean + push jerk + front squat + split jerk WOD (see 01.24.23)AMRAP in 4 minutesburpee box jump overs,
CrossFit GBAR3 WOD 07.25.23
CrossFit GBAR3 WOD WOD: neleH (see 07.27.22)3 rounds12 pull ups21 KB swings, 55/40400m run AWODtabata wall sit/hand stand hold mash up
CrossFit GBAR3 WOD 07.24.23
CrossFit GBAR3 WOD STRENGTH/WODEMOM for 16 minutesODD: 3 deadliftsEVEN: 20 DU’s AWODtabata weighted plank hold
CrossFit GBAR3 WODs July 24-28
CrossFit GBAR3 WOD Monday, July 24STRENGTH/WODEMOM for 16 minutesODD: 3 deadliftsEVEN: 20 DU’s Tuesday, July 25WOD: neleH (see 07.27.22)3 rounds12 pull ups21 KB swings, 55/40400m
Saturday at The Bar 07.22.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD
CrossFit GBAR3 WOD 07.21.23
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1pull upshang power clean, 135/95lateral burpeesrun 100m after each set AWODNot for time,3 rounds10 hollow rocks20 supermans
CrossFit GBAR3 WOD 07.20.23
CrossFit GBAR3 WOD WOD30 DB bench press, 45/30200m DB farmer’s carry10 devil’s press, 45/3030 goblet squats, 55/40200m KB carry10 devil’s press30 wall ball shots/ 20/14200m
CrossFit GBAR3 WOD 07.19.23
CrossFit GBAR3 WOD WOD3 roundsrow 500m21 OH squats, 95/6515 box jumps, 24209 ring dips AWOD30 Russian twists
CrossFit GBAR3 WOD 07.18.23
CrossFit GBAR3 WOD STRENGTHsplit jerk 8 x 2 WOD21-15-91-arm DB push jerk, 50/35knees to elbows1-arm DB push jerksit ups AWOD20 GHD hip extensions and GHD
CrossFit GBAR3 WOD 07.17.23
CrossFit GBAR3 WOD STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WODtabata sit ups/air squats mash up AWOD30 GHD
CrossFit GBAR3 WODs July 17-21
CrossFit GBAR3 WOD Monday, July 17STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squatWODtabata sit ups/air squats mash up Tuesday,
Saturday at The Bar 07.15.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 2-3, at every transition 3 burpeesfor time, in any order …80 seated DB
CrossFit GBAR3 WOD 07.14.23
CrossFit GBAR3 WOD STRENGTH8 x hang power snatch + power snatch WOD11 minutes on the clockrun Kluge Lakes Lanemax reps box jumps, 30/24 AWOD20 GHD
CrossFit GBAR3 WOD 07.13.23
CrossFit GBAR3 WOD WOD (see 07.13.22)3 rounds50 walking lunges21 deadlifts, 185/13515 slam balls, 30/209 DB renegade rows, 45/30 AWOD20 GHD hip extensions and GHD sit
CrossFit GBAR3 WOD 07.12.23
CrossFit GBAR3 WOD WOD (see 07.14.22)Max reps in 2 minutes at 5 stationshand stand push upsSDHP, 95/65ring rowspower snatch, 95/65toes to barrest 2 minutes, repeat
CrossFit GBAR3 WOD 07.11.23
CrossFit GBAR3 WOD WOD (see 07.15.22)12 minutes on the clockAMRAP in 4 minutesrow, cal.AMRAP in 4 minutessquat cleans, 135/95AMRAP in 4 minutes10 KB swings, 55/4010
CrossFit GBAR3 WOD 07.10.23
CrossFit GBAR3 WOD STRENGTH8 x 2 thruster (rack) WOD (see 07.06.22)AMRAP in 10 minutes20/5, 20/10, 20/15, 20/20 …DU’swall ball shots, 20/14 AWODnot for time, 50
CrossFit GBAR3 WODs July 10-14
CrossFit GBAR3 WOD Monday, July 10STRENGTH8 x 2 thruster (rack)WOD (see 07.06.22)AMRAP in 10 minutes20/5, 20/10, 20/15, 20/20 …DU’swall ball shots, 20/14 Tuesday, July 11WOD
Saturday at The Bar 07.08.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 2 for time:80 wall ball shots, 20/1480 ring push ups80 weighted lunges, 50/3580
CrossFit GBAR3 WOD 07.07.23
CrossFit GBAR3 WOD WODmax reps in 2 minutes and 6 stations, 1 minute rest betweenpull upsDB thrusters, 45/30toes to barslam balls, 30/20box jumps, 24/20DB bench
CrossFit GBAR3 WOD 07.06.23
CrossFit GBAR3 WOD WODAMRAP in 4 minutes3 rounds of DT, 95/65(12 deadlifts + 9 hang power cleans + 6 push jerk)max cal rowrest 4 minutesAMRAP
CrossFit GBAR3 WOD 07.05.23
CrossFit GBAR3 WOD STRENGTH/WODE2MOM for 16 minutes3 bench press4 KB swings, 55/405 box jumps, 30/24 AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 07.04.23
CrossFit GBAR3 WOD HERO WOD: LUMBERJACK 20 (See 07.04.22)20 dead lifts, 275/185run 400m20 KB swings, 70/55run 400m20 OH squats, 115/80run 400m20 burpeesrun 400m20 chest to
CrossFit GBAR3 WOD 07.03.23
CrossFit GBAR3 WOD STRENGTHpush press 8 x 2 WOD: BASELINE (see 07.05.22)row 500m40 squats30 sit ups20 push ups10 pull ups AWOD20 GHD hip extensions and
CrossFit GBAR3 WODs July 3-7
CrossFit GBAR3 WOD Monday, July 3STRENGTHpush press 8 x 2WOD: BASELINE (see 07.05.22)row 500m40 squats30 sit ups20 push ups10 pull ups Tuesday, JULY 4THONE CLASS
Saturday at The Bar 07.01.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 2-3: 1 reps at a timefor time in any order/rep scheme …100 dumbbell
CrossFit GBAR3 WOD 06.30.23
CrossFit GBAR3 WOD WOD3 roundsrun 200m10 clean and jerks, 135/9512 toes to bar AWODTabata side plank
CrossFit GBAR3 WOD 06.29.23
CrossFit GBAR3 WOD WOD (see 06.29.22)4 rounds for individual times, rest exactly 3 minutes between roundsrow 500m15 wall ball shots, 20/14 AWODnot for time,50 med
CrossFit GBAR3 WOD 06.28.23
CrossFit GBAR3 WOD STRENGTHdeadlift 8 x 2 WODAMRAP in 7 minutes3 wall walks6 KB swings, 55/409 KB SDHP AWOD30 Russian twists
CrossFit GBAR3 WOD 06.27.23
CrossFit GBAR3 WOD WODAMRAP in 16 minutes5 chest to bar pull ups10 plate push ups15 OH squats, 95/65 AWODtabata plank hold/sit ups mash up
CrossFit GBAR3 WOD 06.26.23
CrossFit GBAR3 WOD STRENGTHback squat 8 x 2 WOD (see 12.29.22)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squats AWOD20 GHD hip extensions and GHD
CrossFit GBAR3 WODs June 26-30
CrossFit GBAR3 WOD Monday, June 26STRENGTHback squat 8 x 2WOD (see 12.29.22)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squats Tuesday, June 27WODAMRAP in 16
Saturday at The Bar 06.24.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 2-3: 1 reps, 1 holds plate OH 45/25, 1 restsfor time in any
CrossFit GBAR3 WOD 06.23.23
CrossFit GBAR3 WOD WOD3 rounds21 KB swings, 55/4015 DB bench press, 45/309 squat cleans, 135/953 bar facing burpees AWODnot for time,15 atomic sit ups
CrossFit GBAR3 WOD 06.22.23
CrossFit GBAR3 WOD STRENGTH8 x 3 position power clean: high hang, low hang, ground WOD25 DU’s25 pull upsthen,5 roundssprint to grate10 jump squatssprint to start10
CrossFit GBAR3 WOD 06.21.23
CrossFit GBAR3 WOD WODAMRAP in 18 minutes5 deadlifts, 225/15510 box jumps, 24/205 deadlifts10 wall ball shots, 20/14200m run AWOD50 med ball sit ups for time
CrossFit GBAR3 WOD 06.20.23
CrossFit GBAR3 WOD WOD (see 06.22.22)row 1000m21 shoulder press, 95/65row 1000m21 push pressrow 1000m21 push jerk AWODtabata wall sit/push ups mash up
CrossFit GBAR3 WOD 06.19.23
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 5 WOD21-15-91-arm DB snatch, 45/30knees to elbows1-arm DB snatchsit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WODs June 19-23
CrossFit GBAR3 WOD Monday, June 19STRENGTHOH squat 5 x 5WOD21-15-91-arm DB snatch, 45/30knees to elbows1-arm DB snatchsit ups Tuesday, June 20WOD (see 06.22.22)row 1000m21 shoulder
Saturday at The Bar 06.17.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD
CrossFit GBAR3 WOD 06.16.23
CrossFit GBAR3 WOD WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 KB swings, 55/4015 slam balls, 30/2015 KB SDHP AWODtabata L-sit/plank hold mash up
CrossFit GBAR3 WOD 06.15.23
CrossFit GBAR3 WOD WOD3 rounds50 DU’s40 walking lunges30 butterfly sit ups20 pistols10 DB renegade rows, 45/30 AWODstretch/foam roll
CrossFit GBAR3 WOD 06.14.23
CrossFit GBAR3 WOD STRENGTH (see 06.16.22)standing broad jump 1-1-1 WOD (see 10.13.23)12 minutes on the clock1 minute back squat (rack) AHAP1 minute DB push press,
CrossFit GBAR3 WOD 06.13.23
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1EVENOH squats, 95/65pull upspush upsbox jumps, 24/20ODDpower snatchtoes to barring dipsbox jumps AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 06.12.23
Monday at CrossFit GBAR3: Driven Nutrition Whey Protein Powder Samples! Hey gang, today we’re offering samples of Driven Nutrition Whey Protein Powder, blended with water,
CrossFit GBAR3 WODs June 12-16
CrossFit GBAR3 WOD Monday, June 12STRENGTH10 x 90 second rounds, increase load each roundsquat clean + front squat + shoulder to OHWODtabata row Tuesday, June
Saturday at The Bar 06.10.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD
CrossFit GBAR3 WOD 06.09.23
The Natural High: Unleashing Endorphins with CrossFit for Enhanced Well-Being When it comes to CrossFit, you’re no stranger to the rush of adrenaline and the
CrossFit GBAR3 WOD 06.08.23
Elevating Mood and Well-Being: Unleashing the Power of Serotonin in CrossFit In the world of CrossFit, you’ve likely experienced the exhilaration of pushing your physical
CrossFit GBAR3 WOD 06.07.23
Fostering Connection and Belonging: The Hidden Power of Oxytocin in CrossFit When it comes to CrossFit, you may already be well aware of its physical
CrossFit GBAR3 WOD 06.06.23
Unleashing Motivation and Rewards: Boosting Dopamine with CrossFit If you’re already immersed in the world of CrossFit, you’re likely familiar with its incredible physical and
CrossFit GBAR3 WOD 06.05.23
Unleashing Happiness Chemicals with CrossFit: Boosting Well-Being In our fast-paced world, finding ways to cultivate happiness and well-being is crucial. Enter D.O.S.E., the happiness chemicals:
CrossFit GBAR3 WODs June 5-9
CrossFit GBAR3 WODs Monday, June 5WOD3 x 5 minute rounds, 1 minute rest between roundsAMRAP in 5 minutes3 chest to bar pull ups6 KB swings,
Saturday at The Bar 06.03.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 2-3, for time…80m KB carry, 55/4080 KB swings80m back pedal80m DB farmer carry,
CrossFit GBAR3 WOD 06.02.23
Hydration Hacks: CrossFit Summer Edition! Welcome to Day 5, the final day of our summer CrossFit hydration series! Today, we’re unleashing a collection of hydration
CrossFit GBAR3 WOD 06.01.23
Beat the Heat: CrossFit Safety & Heat Illness Prevention! Welcome to Day 4 of our summer CrossFit hydration series! Today, we’re diving into the critical
CrossFit GBAR3 WOD 05.31.23
Thirst Quenchers Unleashed: Revitalize Your CrossFit Routine! Welcome to Day 3 of our summer CrossFit hydration series! Get ready to supercharge your workouts with thirst-quenching
CrossFit GBAR3 WOD 05.30.23
Dehydration Demolished: Unleash Your CrossFit Potential! Welcome to Day 2 of our summer CrossFit hydration series! Today, we’re unleashing the secrets to demolishing dehydration and
CrossFit GBAR3 WOD 05.29.23
Summer CrossFit Hydration: Stay Cool, Perform Like a Beast! Welcome to Day 1 of our summer CrossFit hydration series! Get ready to dominate your workouts
CrossFit GBAR3 WODs May 29-June 2
Hydrate & Dominate: Crush Summer CrossFit with GBAR3! Attention, CrossFit fanatics! Prepare for a hydration-packed week at CrossFit GBAR3, where we’ll fuel your summer workouts
Saturday at The Bar 05.27.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit WOD teams of 2-3for time, in any order/rep scheme50 ground to OH, 75/5550 ground to OH, 135/95100
CrossFit GBAR3 WOD 05.26.23
Precision Unleashed: Master Accuracy at CrossFit GBAR3 Accuracy is a vital component of overall fitness, allowing you to perform movements with precision and efficiency. At
CrossFit GBAR3 WOD 05.25.23
Unleashing Harmonious Stability: Achieve Balance at CrossFit GBAR3 Balance is a fundamental aspect of overall fitness, providing stability, control, and injury prevention. At CrossFit GBAR3,
CrossFit GBAR3 WOD 05.24.23
Unleashing Agile Mastery: Elevate Your Agility at CrossFit GBAR3 Agility is a key element of overall fitness, enabling you to move quickly, change direction, and
CrossFit GBAR3 WOD 05.23.23
Unleashing Seamless Coordination: Master Movement at CrossFit GBAR3 Coordination is a crucial component of overall fitness, enabling you to move with efficiency, precision, and grace.
CrossFit GBAR3 WOD 05.22.23
Unleashing Lightning Speed: Ignite Your Velocity at CrossFit GBAR3 Speed is a vital component of overall fitness, allowing you to move quickly and efficiently. At
CrossFit GBAR3 WODs May 22-27
CrossFit GBAR3 WODs Monday, May 22STRENGTHfront squat 3-3-3push press 2-2-2thruster (rack) 1-1-1WOD50 thrusters, 45/35run Kluge Lakes Lane Tuesday, May 23WOD10-9-8-7-6-5-4-3-2-1toes to bardeadlifts, 225/155push upsbox jumps,
Saturday at The Bar 05.20.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit WOD teams of 2-330 rounds for time9 DB bench press, 50/355 DB front squats1 bar muscle up/chest
CrossFit GBAR3 WOD 05.19.23
Unleashing Unstoppable Power: Ignite Your Potential at CrossFit GBAR3 Power is a critical element of overall fitness, allowing you to generate force quickly and explosively.
CrossFit GBAR3 WOD 05.18.23
Unleashing Fluidity and Freedom: Embrace Flexibility at CrossFit GBAR3 Flexibility is a crucial aspect of overall fitness, providing you with a wide range of motion,
CrossFit GBAR3 WOD 05.17.23
Unleash Unbridled Strength: Power Up at CrossFit GBAR3 Strength is a fundamental element of overall fitness, empowering you to overcome physical challenges and achieve your
CrossFit GBAR3 WOD 05.16.23
Unleashing Unyielding Stamina: Elevate Your Performance at CrossFit GBAR3 Stamina, the ability to sustain prolonged physical effort, is a vital component of overall fitness and
CrossFit GBAR3 WOD 05.15.23
Elevating Cardiovascular and Respiratory Endurance: Unleash Your Potential at CrossFit GBAR3 At CrossFit GBAR3, we understand the importance of endurance in achieving peak fitness levels.
CrossFit GBAR3 WODs May 15-19
Unleash Your CrossFit Excellence: Mastering the 10 Foundational Skills that Fuel Greatness at CrossFit GBAR3! Attention CrossFit GBAR3 members! Get ready to unlock the true
Saturday at The Bar 05.13.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit WOD teams of 2-3, all lifts and movements must be synchronizedfor time, in any order/rep scheme100 deadlifts,
CrossFit GBAR3 WOD 05.12.23
Get Your Young Athlete Summer-Ready with CrossFit GBAR3’s Training Camp! Attention parents! Are you looking for a way to keep your young athlete active and
CrossFit GBAR3 WOD 05.11.23
AVOID FOMO, SIGN UP NOW FOR THE MURPH CHALLENGE! CrossFit GBAR3 WOD WOD3 roundsrun 400m10 front squats, 135/9512 hand stand push ups AWOD1 minute hollow
CrossFit GBAR3 WOD 05.10.23
Get Your Young Athlete Summer-Ready with CrossFit GBAR3’s Training Camp! Attention parents! Are you looking for a way to keep your young athlete active and
CrossFit GBAR3 WOD 05.09.23
Get Your Young Athlete Summer-Ready with CrossFit GBAR3’s Training Camp! Attention parents! Are you looking for a way to keep your young athlete active and
CrossFit GBAR3 WOD 05.08.23
Register Now for the Murph Challenge 2023 and Honor Our Fallen Heroes! Are you ready to honor our fallen heroes and support a great cause?
CrossFit GBAR3 WODs May 8-12
Combatting Loneliness: The Social Benefits of Joining CrossFit GBAR3 Hey there CrossFit GBAR3 members! We know that one of the things that sets our gym
Saturday at The Bar 05.06.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit WOD teams of 2-315,000/12,000 deadlift (you pick)7,500/5,000 hang to overhead (you pick)3 partner burpees at each transition
CrossFit GBAR3 WOD 05.05.23
Register Now for the Murph Challenge 2023 and Honor Our Fallen Heroes! Are you ready to honor our fallen heroes and support a great cause?
CrossFit GBAR3 WOD 05.04.23
Register Now for the Murph Challenge 2023 and Honor Our Fallen Heroes! Are you ready to honor our fallen heroes and support a great cause?
CrossFit GBAR3 WOD 05.03.23
CrossFit GBAR3 WOD WOD (see 05.06.22)4 rounds for time,5 power cleans, 135/9525 wall ball shots, 20/145 power cleans25 KB swings, 55/40 AWODmax med ball sit
CrossFit GBAR3 WOD 05.02.23
CrossFit GBAR3 WOD STRENGTHback squat 5-5-3-3-2-1-1 WOD (see 05.03.22)AMRAP in 10 minutes3-6-9 …knees to elbowsDB DL, 45/30DB push press AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 05.01.23
CrossFit GBAR3 WOD WOD: THE GHOST (see 10.27.22)6 rounds of max reps1 minute row, cal.1 minute burpees1 minute DU’s1 minute rest AWODmax butterfly sit ups
CrossFit GBAR3 WODs May 1-5
CrossFit GBAR3 WODs Monday, May 1WOD: THE GHOST (see 10.27.22)6 rounds of max reps1 minute row, cal.1 minute burpees1 minute DU’s1 minute rest Tuesday, May