WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
03.22.18 WOD
WOD run 3 laps 30 OH walking lunges, 45/25 30 box jumps, 24/20 30 sit ups run 2 laps 20 OH walking lunges 20 box
03.21.18 WOD
STRENGTH/WOD (see 03.23.16 WOD) 20-15-10-5 back squats (from rack, AHAP) alternating plate push ups, 45/25 (right = 1, left = 1) 20 DU’s after each
03.20.18 WOD
WOD 3 rounds row 500m 10 DB thrusters, 50/35 12 pull ups AWOD 20 GHD hip extensions and sit ups
03.19.18 WOD
THERE’S STILL QUITE A FEW OF YOU GUYS WHO NEED SUBMIT YOUR 18.4 SCORES! GET IT DONE BY MONDAY, 7 PM. STRENGTH/WOD E2MOM for 16
WODs Mar 19-23
Monday, Mar 19 STRENGTH/WOD E2MOM for 16 minutes 2 clean & jerk 10 pistols Tuesday, Mar 20 WOD 3 rounds row 500m 10 DB thrusters,
03.16.18 WOD
Friday, Mar 16 CF GAMES OPEN WOD 18.4 For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9
03.15.18 WOD
WOD max reps in 1 minute at 6 stations, no rest between stations assault bike, cal. toes to bar goblet squats, 55/40 pull ups KB
03.14.18 WOD
WOD run 800m 21 shoulder press, 95/65 (from ground) run 800m 21 push press run 800m 21 push jerk AWOD 20 GHD hip extensions and
03.13.18 WOD
STRENGTH bench press 10 x 2 WOD tabata row AWOD 20 GHD hip extensions and sit ups
03.12.18 WOD
STRENGTH/WOD 10 x 90 second rounds 2 dead lifts increase weight each round working up to heaviest load AWOD for time 9 toes to bar 15
WODs Mar 12-16
SPRING BREAK CLASS SCHEDULE THIS WEEK Monday: 6 am, 8 am, 5 pm, 6 pm Tuesday: 6 am, 8 am, Yoga 9:15 am, 5 pm,
03.10.18 WOD
SPRING BREAK CLASS SCHEDULE NEXT WEEK Sunday: CLOSED Monday: 6 am, 8 am, 5 pm, 6 pm Tuesday: 6 am, 8 am, Yoga 9:15 am,
03.09.18 WOD
CF GAMES OPEN WOD 18.3 2 rounds for time of: 100 double-unders 20 overhead squats, 115/80 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell
03.08.18 WOD
WOD 10 hand stand push ups 20 ring rows 30 DU’s 400m run 50 air squats 400m run 30 DU’s 20 ring rows 10 hand
03.07.18 WOD
WOD 21-15-9 power clean, 135/95 ring dips AWOD tabata plank hold/toes to bar mash up
03.06.18 WOD
WOD (see 03.10.16 WOD)row 500m, then10 rounds10 KB swings, 55/4010 sit upsthen, row 250mAWOD25 GHD hip extensions
03.05.18 WOD
Submit 18.2 scores by 7 pm! STRENGTH squat snatch 10 x 1 WOD AMRAP in 5 minutes 3-6-9-12 … wall ball shots, 20/14 slam balls,
WODs Mar 5-9
Monday, Mar 5 STRENGTH squat snatch 10 x 1 WOD AMRAP in 5 minutes 3-6-9-12 … wall ball shots, 20/14 slam balls, 30/20 Tuesday, Mar
03.02.18 CF GAMES OPEN WOD 18.2
CF GAMES OPEN WOD 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of DB squats, 50/35 bar facing burpees Remainder of time establish 1 RM clean. 12 minute
03.01.18 WOD
STRENGTH split jerk 5-5-3-3-2-1-1 WOD 30-20-10 assault bike OR row, cal. DU’s butterfly sit ups AWOD stretch/foam roll
02.28.18 WOD
WOD 10-9-8-7-6-5-4-3-2-1 pull ups dead lifts, 225/155 push ups box jumps, 24/20 AWOD 2 rounds for max sit up reps 20 side plank 20 sec
02.27.18 WOD
STRENGTH 10 x 2 thrusters (from ground) WOD row 1000m 50 wall ball shots, 20/14 AWOD 20 GHD hip extensions and sit ups
02.26.18 WOD
WOD 4 rounds 10 SDHP, 95/65 10 push press 20 back squats 200m run AWOD 60 sec hollow rocks, rest 60 sec 40 sec hollow
WODs Feb 26-Mar 2
Monday, Feb 26 WOD (see 02.29.16 WOD) 4 rounds 10 SDHP, 95/65 10 push press 20 back squats 200m run Tuesday, Feb 27 STRENGTH 10
02.23.18 OPEN WOD 18.1
CF GAMES OPEN WOD 18.1 AMRAP in 20 minutes 8 toes to bar 10 DB hang clean and jerk, 50/35 14/12 cal. row Starting today
02.22.18 WOD
WOD max reps in 2 minutes at 6 stations, rest 1 min between rounds wall ball shots, 20/14 box jumps, 24/20 slam balls, 30/20 KB
02.21.18 WOD
STRENGTH shoulder press 5 x 3 WOD AMRAP in 7 minutes 8 goblet squats, 55/40 2 hand stand push ups 8/4, 8/6, 8/8 … AWOD
02.20.18 WOD
WOD row 500m 20 power cleans, 95/65 20 front squats 20 pull ups row 500m 20 squat cleans 20 push press 20 ring dips row
02.19.18 WOD
STRENGTH 10 x hang power snatch + power snatch WOD 30-20-10 DU’s alternating DB snatch, 45/30 AWOD 20 GHD hip extensions and sit ups
WODs Feb 19-23
Monday, Feb 19 STRENGTH 10 x hang power snatch + power snatch WOD 30-20-10 DU’s alternating DB snatch, 45/30 Tuesday, Feb 20 WOD row 500m
02.16.18 WOD
WOD: NANCY (see 04.21.17 WOD) 5 rounds run 400m 15 OH squats, 95/65 AWOD 30 Russian twists
02.15.18 WOD
WOD AMRAP in 15 minutes 5 chest to bar pull ups 10 dead lifts, 225/155 15 wall ball shots, 20/14 AWOD tabata weighted plank hold
02.14.18 WOD
STRENGTH/WOD teams of 2 E2MOM for 16 minutes 3 bench press 4 KB swings, 55/40 5 box jumps, 24/20 partner 1 works in ODD minutes
02.13.18 WOD
STRENGTH back squat 5 x 5 WOD 21-15-9 row, calories burpees on plate, 45/25 AWOD not for time, 20 atomic sit ups
02.12.18 WOD
WOD 25 DU’s 25 DB front squats, 45/30 25 ring rows 50 DU’s 50 DB push press 50 walking lunges 25 DU’s 25 DB front
WODs Feb 12-16
Monday, Feb 12 WOD 25 DU’s 25 DB front squats, 45/30 25 ring rows 50 DU’s 50 DB push press 50 walking lunges 25 DU’s
02.09.18 WOD
WOD AMRAP in 15 minutes 1-1-1, 2-2-2, 3-3-3 … power clean, 135/95 push ups box jumps, 24/20 AWOD tabata toes to bar/sit up mash up
02.08.18 WOD
WOD 3 rounds 15 thrusters, 95/65 run 200m 15 pull ups run 200m AWOD tabata side plank
02.07.18 WOD
STRENGTH push jerk 5-5-3-3-2-1-1 WOD 30-20-10 slam balls, 30/20 DU’s AWOD 30 Russian twists
02.06.18 WOD
WOD 3 rounds, 1 min rest between rounds AMRAP in 5 minutes 3 burpees 6 KB swings, 55/40 9 squats AWOD max sit ups in
02.05.18 WOD
REMINDER: UNTIL FURTHER NOTICE NO 7 PM CLASS STRENGTH 10 x 90 sec rounds 3 dead lifts increase load each round WOD row 55 calories
WODs Feb 5-9
REMINDER: UNTIL FURTHER NOTICE NO 7 PM CLASS Monday, Feb 5 STRENGTH 10 x 90 sec rounds 3 dead lifts increase load each round WOD
02.03.18 WOD
8:30 am: FREE WOD 9:30 am: CrossFit Elements 9:30 – 11 am: Open Gym 10:30 am: Complimentary mobility clinic with Dr. Jared Sporrer. Bring foam rollers
FREE Mobility Clinic with Dr. Jared Sporrer
On Saturday, February 3 at 10:30 am, our good friend Jared Sporrer will host a mobility clinic at CrossFit GBAR3 covering issues near and dear
02.02.18 WOD
WOD (see 01.31.17 WOD)row 500m15 high hang power snatch, 95/6515 OH squatsrow 500m15 low hang power snatch15 OH squatsrow 500m15 power snatch (from ground)15 OH
02.01.18 WOD
STRENGTH/WOD EMOM for 16 minutes ODD: 3 push press EVEN: 10 pistols AWOD 20 GHD hip extensions and sit ups
01.31.18 WOD
WOD 2 rounds for time — 20 min time cap 50 wall ball shots, 20/14 40 KB swings, 55/40 30 OH walking lunges, 45/30 200m
01.30.18 WOD
WOD row 500m, then 21-15-9 1-arm DB snatch, 45/30 (left) knees to elbows 1-arm DB snatch (right) sit ups theN, row 250m AWOD tabata wall
01.29.18 WOD
STRENGTH front squat 5 x 3 WOD (see 01.30.17 WOD) 6 minutes on the clock run 800m max reps chest to bar pull ups AWOD
WODs Jan 29-Feb 2
Monday, Jan 29 STRENGTH front squat 5 x 3 WOD (see 01.30.17 WOD) 6 minutes on the clock run 800m max reps chest to bar
01.26.18 WOD
STRENGTH 10 x 1 snatch balance + 1 OH squat BENCHMARK WOD: ISABEL 30 snatches, 135/95 AWOD 30 Russian twists
01.25.18 WOD
WOD 21-18-15-12-9-6 SDHP, 75/55 push press DU’s AWOD tabata hollow rocks/supermans mash up
01.24.18 WOD
WOD 21-15-9 pull ups push ups squats hang power clean, 135/95 AWOD 20 GHD hip extensions and sit ups
Running clinic starts tomorrow at 6 pm
Do you skip running WODs? Want a faster WOD time? GBAR3’s Running Clinic focuses exclusively on running mechanics to improve the success and enjoyment of
01.22.18 WOD
WOD 12 minutes on the clock AMRAP in 4 minutes: row, cal AMRAP in 4 minutes: thrusters, 95/65 AMRAP in 4 minutes: burpee box jump
WODs Jan 22-26
Monday, Jan 22 WOD 12 minutes on the clock AMRAP in 4 minutes: row, cal AMRAP in 4 minutes: thrusters, 95/65 AMRAP in 4 minutes:
01.19.18 WOD
WOD AMRAP in 15 minutes 5 dead lift, 225/155 10 push ups 15 med ball sit ups 200m run AWOD tabata side plank
01.18.18 WOD
STRENGTH bench press 3-3-3 WOD AMRAP in 7 min 3-6-9 … clean and jerk, 135/95 toes to bar AWOD 20 GHD hip extensions and sit
Icy weather update
GBAR3 will be closed for the 7 pm class Tuesday evening, and the 5, 6 and 7 am class on Wednesday. Stay tuned for an
01.17.18 WOD
Classes are cancelled at 5, 6 and 7 am. Stay tuned for update on 8 and 9 am classes. WOD 7 rounds 7 wall ball
01.16.18 WOD
Cy Fair ISD is closed, but GBAR3 will be OPEN! WOD 3 rounds row 500m 21 KB swings, 55/40 15 KB SDHP 9 slam balls,
01.15.18 WOD
It’s time to register for The Open! Every Friday from Feb. 22-March 26 we will do the workout that gets released on Thursday evening. All the
WODs Jan 15-19
Monday, Jan 15 STRENGTH/WOD EMOM for 8 minutes 2 back squats + 5 DB push press, 45/30 rest 4 minutes EMOM for 8 minutes 2
GBAR3 Endurance Program, Row’d Royalty and The Open
CrossFit GBAR3’s Endurance Program features run, cycle and rowing modalities, with WODs ranging from Long, Slow Distance (LSD) to High Intensity Interval Training (HITT) cycles.
01.12.18 WOD
WOD 10 DB renegade man makers, 45/30 row 500m 10 DB renegade man makers run 400 5 DB renegade man makers row 250m 5 DB
01.11.18 WOD
WOD AMRAP in 15 minutes 10 hand stand push ups 20 box jumps, 24/20 30 ring rows 40 DU’S 50 cal row AWOD max med
01.10.18 WOD
WOD 25 power snatch, 95/65 25 OH squats 25 power cleans 25 thrusters EMOM 3 burpees AWOD tabata L-sit/plank mash up
01.09.18 WOD
STRENGTH OH squats 10 x 2 WOD 10-8-6-4-2 chest to bar pull ups pistols AWOD 20 GHD hip extensions and sit ups
01.08.18 WOD
STRENGTH: CROSSFIT TOTAL (see 04.04.17 WOD) back squat 1-1-1 shoulder press 1-1-1 dead lift 1-1-1 Your CrossFit Total is the sum of your single best
WODs Jan 8-12
Monday, Jan 8 STRENGTH: CROSSFIT TOTAL (see 04.04.17 WOD) back squat 1-1-1 shoulder press 1-1-1 dead lift 1-1-1 Your CrossFit Total is the sum of
12.05.18 WOD
STRENGTH squat snatch 5-5-3-3-2-1-1 WOD 15-9-6 1-arm DB snatch, 45/30 toes to bar 1-arm DB snatch sit ups AWOD stretch/foam roll
12.04.18 WOD
WOD row 250m 25 KB swings, 55/40 25 push ups row 250m 25 push ups 25 box jumps, 24/20 row 250m 25 box jumps 25
01.03.18 WOD
WOD (see 01.05.17 WOD) run 200m 21 shoulder press, 95/65 15 dead lifts 9 front squats 3 lateral burpees run 200m 21 push press 15
01.02.18 WOD
STRENGTH 10 x 90 sec rounds 1 hang power clean + 1 power clean + 1 split jerk increase weight each round working up to
WODs Jan 2-5
Tuesday, Jan 2 STRENGTH 10 x 90 sec rounds 1 hang power clean + 1 power clean + 1 split jerk increase weight each round
12.29.17 WOD
WOD: KLUGE CRIPPLER (see 12.23.16 WOD) 30 thrusters, 135/95 run Kluge Lakes Lane AWOD tabata toes to bar/push ups mash up
12.28.17 WOD
STRENGTH snatch balance 5-5-3-3-2-1-1 WOD AMRAP in 9 minutes 3-3, 6-6, 9-9 … power snatch, 95/65 ring dips AWOD 30 Russian twists
12.27.17 WOD
STRENGTH front squat 5-5-3-3-2-1-1 WOD 50-40-30-20-10 DU’s alt. with 10-8-6-4-2 hand stand push ups AWOD 20 GHD hip extensions and sit ups
12.26.17 WOD
WOD 3 rounds row 500m 15 dead lifts, 225/155 12 pull ups AWOD 21 sit ups 15 n-ups 9 v-ups
WODs Dec 25-29
HOLIDAY SCHEDULE Monday: CLOSED Tuesday – Friday: 6 am, 8 am, 5 pm, 6 pm Tuesday and Friday yoga: 9 am Saturday: 8:30 am FREE
12.23.17 WOD
Our Saturday FREE WOD at 8:30 am is also going to be our annual holiday WOD we call the 12 Days of Christmas CrossFit. Following
12.22.17 WOD
WOD row 1000m, then 3 rounds 15 wall ball shots, 20/14 15 box jumps, 24/20 15 slam balls, 30/20 15 toes to bar AWOD tabata
12.21.17 WOD
STRENGTH push press 10 x 2 WOD AMRAP in 7 minutes 5 DB hang squat cleans, 45/30 10 DB push press 15 DU’s AWOD stretch/foam
12.20.17 WOD
STRENGTH back squats 10 x 2 WOD 4 rounds for time row 250m rest exactly 1 min between rounds AWOD stretch/foam roll
12.19.17 WOD
BENCHMARK WOD: THE CHIEF (see 12.20.16 WOD) 5 rounds, 1 min. rest between rounds AMRAP in 3 minutes 3 power cleans, 135/95 6 push ups
12.18.17 WOD
WOD 50 dead lifts, 75/55 run 4 laps 40 thrusters run 3 laps 30 SDHP run 2 laps 20 lateral burpees run 1 lap AWOD
WODs Dec 18-22
Monday, Dec 18 WOD 50 dead lift, 75/55 run 4 laps 40 thrusters run 3 laps 30 SDHP run 2 laps 20 lateral burpees run
