WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
12.15.17 WOD
WOD (see 12.15.15 WOD) 21-15-9 dead lifts, 225/155 ring push ups row, cal. AWOD 2 rounds for max reps 20 sec side plank 20 sec
12.14.17 WOD
WOD 5 rounds, AMRAP in 2 minutes, rest 1 minute between rounds 20 KB swings, 55/40 + max reps DB push press, 45/30 20 KB
12.13.17 WOD
WOD AMRAP in 17 minutes 5 chest to bar pull ups 10 box jumps, 24/10 15 OH squats, 95/65 200m run AWOD 60 sec hollow
12.12.17 WOD
STRENGTH sumo dead lift 5-5-3-3-2-1-1 WOD AMRAP in 10 minutes 7 burpees 7 med ball cleans, 20/14 AWOD not for time, 2 rounds 10 hollow
12.11.17 WOD
STRENGTH squat clean thruster 10 x 1 WOD 21-15-9 wall ball shots, 20/14 alternating with 9-15-21 med ball sit ups AWOD accumulate 1 minute in
WODs Dec 11-15
Monday, Dec 11 STRENGTH squat clean thruster 10 x 1 WOD 21-15-9 wall ball shots, 20/14 9-15-21 med ball sit ups Tuesday, Dec 12 STRENGTH
12.08.17 WOD
WOD AMRAP in 20 minutes 5 pull ups 10 push ups 15 squats 1 clean and jerk, 135/95 increase clean and jerk reps by 1
12.07.17 WOD
STRENGTH power snatch 5-4-3-2-1-1 WOD AMRAP in 6 minutes 10 DU’s 2 hang power snatch, 75/55 10/4, 10/6, 10/8 … AWOD 20 GHD hip extensions
Muscle Up Club
Here are 3 muscle up progressions we will work on in December. If you practice these techniques and continue to follow the strength work posted weekly
12.06.17 WOD
STRENGTH (see 09.11.17) 10 x 90 sec rounds 1 pause front squat (3 sec) + 1 front squat increase load each round working up to
12.05.17 WOD
WOD AMRAP in 15 minutes 50 DU’s 400m run 30 med ball sit ups, 20/14 20 DB renegade rows, 45/30 10 hand stand push ups
12.04.17 WOD
WOD 3 rounds row 500m 10 hang squat snatch, 95/65 12 slam balls, 30/20 AWOD 30 Russian twists
WODs Dec 4-8
Monday, Dec 4 WOD 3 rounds row 500m 10 hang squat snatch, 95/65 12 slam balls, 30/20 Tuesday, Dec 5 WOD AMRAP in 15 minutes
12.02.17 WOD
Our workout on Saturday morning is alway FREE! We welcome anyone who wants to try a CrossFit class in a supportive, friendly environment. The movements
12.01.17 WOD
WOD (see 11.10.16 WOD) 7 rounds 7 power cleans, 95/65 7 thrusters 7 bar facing burpees AWOD 30 Russian twists
11.29.17 WOD
STRENGTH bench press 5 x 5 WOD 3 rounds row 250m 25 wall ball shots, 20/14 AWOD 50 med ball sit ups for time
11.30.17 WOD
WOD 10-9-8-7-6-5-4-3-2-1 pull ups dead lift, 225/155 push ups box jumps, 24/20 AWOD tabata side plank
11.28.17 WOD
STRENGTH shoulder press 5 x 5 WOD 25 KB SDHP, 55/40 5 rounds sprint to drain grate 10 jumping squats sprint back to cone 10
11.27.17 WOD
WOD (see 12.02.13 WOD) AMRAP in 18 minutes 15 box jumps, 24/20 12 push press, 115/75 9 toes to bar AWOD 25 GHD hip extensions
WODs Nov 27-Dec 1
Monday, Nov 27 WOD (see 12.02.13 WOD) AMRAP in 18 minutes 15 box jumps, 24/20 12 push press, 115/75 9 toes to bar Tuesday, Nov
11.24.15 WOD
One class today at 8:30 am. Closed Saturday and Sunday. CHOOSE A GIRL WOD Elizabeth: 21-15-9 cleans/ring dips, 135/95 Isabel: 30 snatches, 135/95 Fran: 21-15-9
11.23.17 WOD
Happy Thanksgiving: one class today at 8:30 am. BENCHMARK WOD: FILTHY FIFTY (see 11.24.16 WOD) (can be done in teams of 2-3) 50 box jumps,
11.22.17 WOD
Reminder: no 7 pm class today. WOD 11 minutes on the clock row 2000m max reps thrusters, 95/65 AWOD tabata hand stand hold/wall sit
11.21.17 WOD
WOD 3 rounds 400m run 5 x squat clean + front squat + push jerk, 135/95 12 DB bench press, 45/30 AWOD for time, 9
11.20.17 WOD
Thanksgiving holiday hours update: no 7pm class today. STRENGTH/WOD EMOM for 10 minutes ODD: 3 back squats EVEN: 5 hand stand push ups + 10
WODs Nov 20-24
NOTE: no 7 pm classes this week. Monday, Nov 20 STRENGTH/WOD EMOM for 10 minutes ODD: 3 back squats EVEN: 5 hand stand push ups + 10
11.18.17 WOD
Our workout on Saturday morning is alway FREE! We welcome anyone who wants to try a CrossFit class in a supportive, friendly environment. The movements
11.17.17 WOD
WOD 7 rounds 7 power snatch, 95/65 7 OH squats 7 lateral burpees AWOD 30 Russian twists
11.16.17 WOD
WOD AMRAP in 15 minutes 5 dead lift, 225/155 10 wall ball shots, 20/14 15 toes to bar AWOD tabata side plank
11.15.17 WOD
WOD 10 Curtis P’s 20 pull ups 30 DU’s 400m run 50 OH walking lunges, 45/25 400m run 30 DU’s 20 pull ups 10 Curtis
11.14.17 WOD
STRENGTH 8 x 3 position squat snatch: high hang, low hang, from the ground WOD 15-9-6 1-arm DB snatch left, 45/30 med ball clean, 20/14
11.13.17 WOD
STRENGTH split jerk 5-5-3-3-3-1-1-1-1-1 WOD tabata row AWOD 20 GHD hip extensions and GHD sit ups
WODs Nov 13-17
Monday, Nov 13 STRENGTH split jerk 5-5-3-3-3-1-1-1-1-1 WOD tabata row Tuesday, Nov 14 STRENGTH 8 x 3 position squat snatch: high hang, low hang, from
11.11.17 FREE Saturday WOD
Our workout on Saturday morning is alway FREE! We welcome anyone who wants to try a CrossFit class in a supportive, friendly environment. The movements
11.10.17 WOD
WOD row 1000m 21 DB hang squat cleans, 45/30 21 DB push press, 45/30 row 750m 15 DB hang squat cleans 15 DB push press
11.09.17 WOD
STRENGTH back squat 10 x 1 WOD AMRAP in 5 minutes 3-3, 6-6, 9-9 … wall ball shots, 20/14 med ball sit ups AWOD not
11.08.17 WOD
WOD (see 11.04.16 WOD) 10-9-8-7-6-5-4-3-2-1 power clean, 135/95 EVEN: push ups and pistols ODD: ring dips and box jumps, 24/20 AWOD tabata weighted plank hold
11.07.17 WOD
BENCHMARK WOD: HELEN (see 10.31.16 WOD) 3 rounds run 400m 21 KB swings, 55/40 12 pull ups AWOD max butterfly sit ups in 1 minute
11.06.17 WOD
STRENGTH OH squats 10 x 1 WOD (see 11.02.16 WOD) AMRAP in 4 minutes 8 slam balls, 30/20 2 alt. 1-arm DB snatch, 45/30 8/4,
WODs Nov 6-10
This Saturday, November 11th at 8:30 am, Coach Elizabeth will lead a special WOD in support of the Leukemia and Lymphoma Society’s Team in Training
11.04.17 FREE Saturday WOD
The FREE Saturday WOD is at 8:30 am. No experience is necessary to start CrossFit at GBAR3! All the movements are scalable, and our community is
11.03.17 WOD
WOD: DEAD ANNIE (see 10.25.16 WOD) 50-40-30-20-10 DU’s sit ups alternating with 10-8-6-4-2 dead lifts, 225/165 AWOD stretch/foam roll
11.02.17 WOD
STRENGTH push press 5 x 5 WOD: WALKING DEAD (see 10.28.16 WOD) 100m burpee broad jumps AWOD 30 Russian twists
11.01.17 WOD
STRENGTH front squat 5 x 5 BENCHMARK WOD: FRANKENSTEIN (see 05.01.17 WOD) 21-15-9 thrusters, 95/65 pull ups AWOD 30 Russian twists
10.31.17 WOD
HAPPY HALLOWEEN BENCHMARK WOD: FRIGHT GONE BAD (see 04.12.17 WOD) 3 rounds, 1 min. rest between rounds max reps in 1 minute at 5 stations
10.30.17 WOD
BENCHMARK WOD: MONSTER MILE (see 04.25.17 WOD) run 400m 25 KB swings, 55/40 200m farmers walk, 45/30 200m waiters walk 25 box jumps, 24/20 100m
WODs Oct 30-Nov 3
Monday, Oct 30 BENCHMARK WOD: MONSTER MILE (see 04.25.17 WOD) run 400m 25 KB swings, 55/40 200m farmers walk, 45/30 200m waiters walk 25 box
10.28.17 FREE Saturday WOD
At CrossFit GBAR3 we have a FREE Saturday WOD at 8:30 am. No experience is necessary to start CrossFit. All the movements are scalable and easy
10.27.17 FUN FRIDAY PARTNER WOD
FUN FRIDAY PARTNER WOD AMRAP in 15 minutes Buy in: 50 partner no wall ball shots, 20/14 then partners alternate between 200m DB carry, 45/30
10.26.17 WOD
WOD 3 rounds run 800m 21 slam balls, 30/20 12 toes to bar AWOD 20 GHD hip extensions and GHD sit ups
10.25.17 WOD
STRENGTH/WOD EMOM for 16 minutes ODD: 3 power snatch EVEN: 3 chest to bar pull ups + 6 pistols AWOD tabata L-sit/plank hold
10.24.17 WOD
STRENGTH/WOD EMOM for 16 minutes ODD: 1 shoulder press + 1 push press + 1 push jerk EVEN: 3 back squat + 4 KB swings,
10.23.17 WOD
WOD 10-8-6-4-2 DB renegade man makers, 45/30 alternate with 50-40-30-20-10 DU’s AWOD 50 sit ups for time
WODs Oct 23-27
Monday, Oct 23 WOD 10-8-6-4-2 DB renegade man makers, 45/30 alternate with 50-40-30-20-10 DU’s Tuesday, Oct 24 STRENGTH/WOD EMOM for 16 minutes ODD: 1 shoulder
10.21.17 GBAR3 is Closed Today
Come out to The Shack, 12710 Telge Rd, Cypress, TX 77429 to support the CrossFit competition we are co-hosting with CrossFit Artillery: SE Texas Masters of CrossFit
10.20.17 WOD
WOD AMRAP in 14 minutes 5 hand stand push ups 10 box jumps, 24/20 15 front squats, 135/95 (from rack) AWOD max toes to bar
10.19.17 WOD
WOD 3 rounds row 500m 10 power snatch, 95/65 12 DB bench press, 45/30 AWOD tabata hollow rocks/supermans
10.18.17 WOD
STRENGTH dead lift 10 x 1 WOD AMRAP in 4 minutes 3-6-9 … shoulder press, 95/65 (from rack) air squats AWOD 25 GHD sit ups
10.17.17 WOD
WOD (see 10.18.16 WOD) 10 clean & jerks, 135/95 200m med ball carry, 20/14 30 KB swings, 55/40 40 wall ball shots, 20/14 50 DU’s
10.16.17 WOD
STRENGTH squat clean & split jerk 10 x 1 WOD row 250m 25 knees to elbows run 200m 25 sit ups AWOD stretch/foam roll
WODs Oct 16-20
Monday, Oct 16 STRENGTH squat clean & split jerk 10 x 1 WOD row 250m 25 knees to elbows run 200m 25 sit ups Tuesday,
10.14.17 FREE workout
At CrossFit GBAR3 we have a FREE workout every Saturday at 8:30 am. No experience is necessary to start CrossFit. All the movements are scalable and easy
10.13.17 WOD
WOD run 800m 21 burpee box jump overs, 24/20 run 400m 15 burpee box jump overs run 200m 9 burpee box jump overs AWOD for
10.12.17 WOD
STRENGTH OH squat 5-5-5 snatch balance 3-3-3 squat snatch 1-1-1 WOD AMRAP in 3 minutes 2-4-6-8 … alt. 1-arm DB snatch, 45/30 slam balls, 30/20
10.11.17 WOD
WOD AMRAP in 15 minutes 5 chest to bar pull ups 10 power cleans, 135/95 15 dead lifts 20 DU’s AWOD tabata weighted plank hold
10.10.17 WOD
Body Analytics will be at The Bar on Thursday, Oct. 26, 4-8 pm. A sign up sheet is at the kiosk. It’s $49 for one
10.09.17 WOD
STRENGTH thruster 3-3-3-3-1-1-1-1 WOD 21-15-9 ring rows wall ball shots, 20/14 row, cal. AWOD 20 GHD hip extensions and sit ups
WODs Oct 9-13
Monday, Oct 9 STRENGTH thruster 3-3-3-3-1-1-1-1 WOD 21-15-9 ring rows wall ball shots, 20/14 row, cal. Tuesday, Oct 10 WOD row 250m 25 ring push
10.07.17 FREE Saturday WOD
At CrossFit GBAR3 our workout is FREE on Saturdays at 8:30 am. Bring your family or friends to come try CrossFit with us. You don’t
10.06.17 WOD
WOD 5 rounds, 1 min rest between rounds 2 min AMRAP 1. 20 KB swings, 55/40 + max reps DB push press, 45/30 2. 20
10.05.17 WOD
Hey GBAR3 members, if you find any cute blue shop towels in your car or around the house bring them in to the box! Just
10.04.17 WOD
STRENGTH/WOD EMOM for 8 minutes 3 back squats 5 ring dips rest 4 minutes EMOM for 8 minutes 3 dead lifts 5 hand stand push
10.03.17 WOD
WOD (see 10.06.15 WOD) for time, row 1000m run 800m row 500m run 400m row 250m run 200m AWOD 20 GHD hip extensions and sit
10.02.17 WOD
WOD 10-9-8-7-6-5-4-3-2-1 toes to bar thrusters, 95/65 box jumps, 24/20 slam balls, 30/20 AWOD 30 Russian twists
WODs Oct 2-6
Monday, Oct 2 WOD 10-9-8-7-6-5-4-3-2-1 toes to bar thrusters, 95/65 box jumps, 24/20 slam balls, 30/20 Tuesday, Oct 3 WOD (see 10.06.15 WOD) for time,
09.30.17 FREE CrossFit Workout
CrossFit GBAR3 offers a FREE CrossFit workout on Saturdays at 8:30 am. You don’t need prior CrossFit experience to work out with us! We will scale
09.29.17 WOD
WOD: SNATCH CHIEF (see 05.13.16 WOD) 5 rounds, 1 min rest between rounds AMRAP in 3 minutes 3 power snatch, 115/75 6 push ups 9
09.28.17 WOD
WOD 20-2 wall ball shots, 20/14 alternating with 2-20 KB swings, 55/40 AWOD 2 rounds for max sit ups 20 sec side plank 20 sec
09.27.17 WOD
WOD 3 rounds 21 pull ups 15 OH squats, 95/65 9 burpees 400m run AWOD not for time 3 rounds 10 hollow rocks 20 supermans
09.26.17 WOD
STRENGTH hang power clean 10 x 2 WOD 10-8-6-4-2 DB push press, 45/30 pistols AWOD 20 GHD hip extensions and sit ups
09.25.17 WOD
STRENGTH push press 5 x 3 BENCHMARK WOD: BASELINE (see 09.26.16 WOD) row 500m 40 squats 30 sit ups 20 push ups 10 pull ups
WODs Sept 25-29
Monday, Sept 25 STRENGTH push press 5 x 3 BENCHMARK WOD: BASELINE (see 09.26.16 WOD) row 500m 40 squats 30 sit ups 20 push ups
09.23.17 FREE Saturday WOD
Know anyone who wants to try a CrossFit workout? Send them to CrossFit GBAR3 for a FREE Saturday WOD at 8:30 am. All the movements in this
09.22.17 WOD
WOD AMRAP in 15 minutes 5 hand stand push ups 10 sit ups 15 back squats, 135/95 (from rack) 200m DB carry, 45/30 AWOD 30
09.21.17 WOD
WOD row 1000m, then 3 rounds 20 wall ball shots, 20/14 20 box jumps, 24/20 20 alt 1-arm DB snatch, 45/30 AWOD tabata med ball
09.20.17 WOD
STRENGTH/WOD E2MOM for 16 minutes 2 hang squat snatch, 85% 3 muscle ups OR 5 chest to bar pull ups + 5 ring dips AWOD
09.19.17 WOD
STRENGTH sumo dead lift 5-4-3-2-1-1 WOD AMRAP in 5 minutes 7 knees to elbows 7 KB swings, 55/40 7 goblet squats AWOD 25 GHD hip
09.18.17 WOD and No Sugar Challenge
NO SUGAR Challenge II begins today Beginning today thru Oct. 31st participants will avoid consuming products as specified below, and self-report results at the end
WODs Sept 18-22
Monday, Sept 18 WOD 3 rounds row 500m 10 hang power cleans, 135/95 5 DB renegade rows, 45/30 Tuesday, Sept 19 STRENGTH sumo dead lift
09.16.17 FREE Saturday WOD
Good luck to GBAR3 athletes competing today in Bring the Heat CrossFit competition! Know anyone who wants to try a CrossFit workout? Send them to CrossFit
09.15.17 WOD
STRENGTH/WOD EMOM for 16 minutes ODD: 2 clean and split jerks, 85% EVEN: 20 DU’s AWOD 21-15-9 slam balls, 30/20 butterfly sit ups
09.14.17 WOD
WOD 3 x 6 minute rounds, clock does not stop between rounds run 800m, max reps shoulder press, 95/65 run 800m, max reps push press
09.13.17 WOD
WOD 21-15-9 DB thrusters, 45/30 pull ups DB bench press row, cal. AWOD 30 Russian twists
09.12.17 WOD
WOD AMRAP in 15 minutes 1 lateral burpee (increase by 1 rep each round) 5 dead lift, 225/155 10 wall ball shots, 20/14 15 med
09.11.17 WOD
STRENGTH (see 01.30.17) 10 x 90 sec rounds 1 pause front squat (3 sec) + 1 front squat increase load each round working up to
WODs Sept 11-15
Monday, Sept 11 STRENGTH 10 x 90 sec rounds 1 pause front squat (3 sec) + 1 front squat increase load each round working up
09.09.17 Running Clinic and FREE Workout
The Running Clinic with Elizabeth is today 8-11 am: $35. You do not have to be a member at CrossFit GBAR3 to attend. Know anyone who wants
09.08.17 WOD
BENCHMARK WOD: INCREDIBLE HULK (see 01.23.17 WOD) AMRAP in 20 minutes 5 dead lifts, 115/70 5 hang power cleans 5 front squats 5 push press
