WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
09.07.17 WOD
New this week Afternoon hours are now 4, 5, 6, and 7 pm (no 7 pm on Fridays) Run Clinic with Elizabeth is this Saturday 8-11
09.06.17 WOD
WOD 50 squats 400m med ball carry, 20/14 30 KB swings, 55/40 200m KB carry 100m DB waiter’s carry, 45/30 left 100m DB waiter’s carry,
Muscle Up Club Members
Here’s the first in a series of Muscle Up progressions we will follow over the next few months. If you practice these techniques and continue
09.05.17 WOD
New afternoon hours are in effect: Monday–Thursday 4, 5, 6, and 7 pm. Friday 4, 5 and 6 pm. Open gym: MWF at 3 pm.
09.04.17 Labor Day WOD
Labor Day WOD: BADGER (only one class today at 8:30 am) 2-3 person teams 3 rounds 30 squat cleans, 95/65 30 pull ups 800m run
WODs Sept 4-8
Monday, Sept 4 Labor Day Hero WOD: BADGER only one class today at 8:30 AM 2-3 person teams 3 rounds 30 squat cleans, 95/65 30 pull
09.02.17 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
09.01.17 WOD
The new afternoon schedule begins TODAY! Monday – Thursday: 4, 5, 6, 7 pm Friday: 4, 5, 6 pm OPEN GYM: MWF 3 pm STRENGTH Squat
08.31.17 WOD
Hurricane Harvey Update: many roads in to the gym are still flooded. Kluge is slowly receding and should be passable in a car tomorrow. All
08.30.17 Update
Kluge Rd is passable in high clearance vehicles only. If you are planning to come workout this afternoon check your route. Cypress Creek is not
08.30.17 WOD
No classes this morning. Open Gym at 3:30 is ON, and afternoon classes are ON. Please monitor roads from your end to the gym for
08.29.17 WOD – GYM CLOSED
We will remain closed today. WARM UP 20 sumo dead lift high pulls: pretend you have a kettle bell and use perfect form 🙂 20
08.28.17 WOD
We will be closed today. Stay tuned for daily updates. WARM UP 100 DU’s OR tall jump/double thigh taps WOD: TABATA HARVEY Tabata is 8
WODs Aug 28-Sept 1
Hurricane Harvey update: we are definitely going to be closed on Monday. Stay tuned for daily updates. Monday, Aug 28 WOD: TABATA HARVEY (Tabata is
08.27.17 Sunday Gym Hours Cancelled
We will not have our Sunday Open Gym hours today, and Yoga is cancelled. We will post this week’s programming in a few hours, with a
08.26.17 WOD
So far, it’s ON! Our FREE Saturday WOD is at 8:30 am. Please check here or on FaceBook for notice of cancellation. All the movements
08.25.17 WOD
STRENGTH dead lift 3-3-2-1-1 WOD AMRAP in 4 minutes 2-4-6-8 … wall ball shots, 20/14 med ball sit ups
08.24.17 WOD
WOD (see 08.25.16 WOD) 5 rounds, 1 minute rest between rounds AMRAP in 2 minutes 3 back squat, 85% sprint 1 lap max reps slam
08.23.17 WOD
WOD (see 08.27.15 WOD) AMRAP in 15 minutes 50 DU’s 40 cal row 30 walking lunges 20 pull ups 10 hand stand push ups AWOD
08.22.17 WOD
BENCHMARK WOD: B-1 Australian Hero WOD (see 08.22.16 WOD) 3 rounds run 400m 21 KB swings, 55/40 15 knees to elbows 9 ring dips AWOD
08.21.17 WOD
STRENGTH/WOD EMOM for 8 minutes 3 dead lift + 10 DU’s rest 4 minutes EMOM for 8 minutes 3 split jerks (from rack) + 10
WODs Aug 21-25
Monday, Aug 21 STRENGTH/WOD EMOM for 8 minutes 3 dead lift + 10 DU’s rest 4 minutes EMOM for 8 minutes 3 split jerks (from
08.19.17 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
08.18.17 WOD
STRENGTH push press 5 x 3 WOD AMRAP in 7 minutes 7 hang power cleans, 135/95 7 med ball sit ups, 20/14 AWOD 50 reps
08.17.17 WOD
WOD 200m med ball carry, 20/14 21 KB swings, 55/40 21 goblet squats 21 slam balls, 30/20 200m med ball carry 15 KB swings 15
08.16.17 WOD
WOD 10-9-8-7-6-5-4-3-2-1 EVEN ROUNDS OH squat, 95/65 pull ups push ups ODD ROUNDS power snatch toes to bar box jumps, 24/20 AWOD 30 Russian twists
08.15.17 WOD
WOD 21-15-9 row, cal. dead lifts, 225/155 DB push press, 45/30 AWOD 9-15-21 V-ups N-ups sit ups
08.14.17 WOD
STRENGTH bench press 5 x 5 WOD (see 08.19.15 WOD) 8 minutes on the clock 5 rounds sprint to grate 10 jumping squats sprint to
WODs Aug 14-18
Monday, Aug 14 STRENGTH bench press 5 x 5 WOD 8 minutes on the clock 5 rounds sprint to grate 10 jumping squats sprint to
08.12.17 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
08.11.17 WOD
WOD 21-18-15-12-9-6 wall ball shots + 6 burpees alt. with 1-2-3-4-5-6 hang squat snatch, 95/65 AWOD tabata hollow rocks/superman mash up
08.10.17 WOD
WOD 12 minutes on the clock 500m row, then AMRAP 5 ring dips 10 box jumps, 24/20 15 KB swings, 55/40 AWOD tabata hand stand
08.09.17 WOD
STRENGTH 8 x 1 squat clean + 2 front squats WOD: 10 MINUTE TIME CAP 10-20-30-40-50 sit ups DU’s AWOD stretch/foam roll
08.08.17 WOD
STRENGTH shoulder press 3-3-2-1-1 push jerk 3-3-2-1-1 WOD 10-8-6-4-2 toes to bar push ups pistols AWOD 25 GHD hip extensions
08.07.17 WOD
WOD 4 rounds for time row 250m run 200m rest 2 minutes AWOD tabata L-sit/plank mash up
WODs Aug 7-11
Monday, Aug 7 WOD 4 rounds for time row 250m run 200m rest 2 minutes Tuesday, Aug 8 STRENGTH shoulder press 3-3-2-1-1 push jerk 3-3-2-1-1
08.05.17 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
08.04.17 WOD
FUN FRIDAY PARTNER WOD AMRAP in 15 minutes 50 burpee buy in, then partner 1: 200m med ball carry, 20/14 partner 2: clean and jerk,
08.03.17 WOD
WODrow 1000m50 DB bench press, 45/3050 box jumps, 24/20row 500m25 DB bench press25 box jumpsAWOD30 Russian twists
08.02.17 WOD
STRENGTH back squat 5-4-3-2-1-1 WOD 21-15-9 KB SDHP, 55/40 slam ball, 30/20 AWOD 20 GHD hip extensions and sit ups
SE Texas Masters of CrossFit Fall Classic
The sale of tickets for the SE Texas Masters of CrossFit Fall Classic are LIVE! CrossFit GBAR3 will be co-hosting this competition with CrossFit Artillery on October 21
08.01.17 WOD
WOD (see 08.04.16 WOD) 21 DB thrusters, 45/30 21 pull ups run 200m 15 DB thrusters 15 pull ups run 200m 9 DB thrusters 9
07.31.17 WOD
STRENGTH/WOD EMOM for 16 minutes ODD: 3 power snatch EVEN: 5 hand stand push ups AWOD jog Kluge Lakes Lane
WODs July 31-Aug 4
Monday, July 31 STRENGTH/WOD EMOM for 16 minutes ODD: 3 power snatch EVEN: 5 hand stand push ups Tuesday, Aug 1 WOD (see 08.04.16 WOD)
07.29.17 WOD
Know anyone who wants to try a CrossFit workout? Send them to CrossFit GBAR3 for a FREE WOD at 8:30 am. All the movements in this workout
07.28.17 WOD
WOD AMRAP in 15 minutes 5 power snatch, 95/65 10 toes to bar 15 wall ball shots, 20/14 AWOD tabata side plank
07.27.17 WOD
STRENGTH bench press 5-4-3-2-1-1 WOD AMRAP in 4 minutes burpee box jump overs, 24/20 AWOD 50 reps core
07.26.17 WOD
WOD: neleH 3 rounds 12 pull ups 21 KB swings, 55/40 run 400m AWOD tabata hollow rocks/superman mash up
07.25.17 WOD
STRENGTH power clean 5-4-3-2-1-1 WOD AMRAP in 5 minutes 30 DU’s 30 sit ups AWOD 25 GHD hip extensions
07.24.17 WOD
WOD 3 rounds row 500m 10 Curtis P’s, 95/65 (power clean, front rack lunge left, front rack lunge right, push press) 12 slam balls, 30/20
WODs July 24-28
Monday, July 24 WOD 3 rounds row 500m 10 Curtis P’s, 95/65 (power clean, front rack lunge each leg, push press) 12 slam balls, 30/20
07.22.17 WOD
Know anyone who wants to try a CrossFit workout? Send them to CrossFit GBAR3 for a FREE WOD at 8:30 am. All the movements in this workout
07.21.17 WOD
STRENGTH dead lift 10 x 1 WOD 21-15-9 OH squats, 95/65 butterfly sit ups AWOD 30 Russian twists
07.20.17 WOD
WOD max reps in 2 minutes at 6 stations, rest 1 minute between stations WB shots, 20/14 DU’s DB push press, 45/30 assault bike, cal.
07.19.17 WOD
STRENGTH push press 5-4-3-2-1-1 BENCHMARK WOD: San Francisco Crippler (see 07.20.16 WOD) 30 back squats, 225/155 row 1000m AWOD stretch/foam roll
07.18.17 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 20 GHD hip extensions and sit ups
07.17.16 WOD
WOD 3 rounds of AMRAP in 5 minutes, rest 1 minute between rounds 3 burpees 6 KB swings, 55/40 9 goblet squats AWOD tabata side
WODs July 17-21
Monday, July 17 WOD 3 rounds of AMRAP in 5 minutes, rest 1 minute between rounds 3 burpees 6 KB swings, 55/40 9 goblet squats
07.15.17 FREE Saturday WOD
Know anyone who wants to try a CrossFit workout? Send them to CrossFit GBAR3 for a FREE WOD at 8:30 am. All the movements in this workout
07.14.17 WOD
WOD (see 07.11.16 WOD) 4 rounds for individual times row 1000m rest 4 minutes row 750m rest 3 minutes row 500m rest 2 minutes row 250m
07.13.17 WOD
WOD run 400m 21 shoulder press, 95/65 12 SDHP run 400m 21 push press 12 SDHP run 400m 21 push jerk 12 SDHP AWOD tabata
07.12.17 WOD
STRENGTH split jerk 5-4-3-2-1-1 WOD (see 07.12.16 WOD) AMRAP in 10 minutes 20/5, 20/10, 20/15, 20/20 … DU’s wall ball shots, 20/14 AWOD 30 Russian twists
07.11.17 WOD
WOD 10-8-6-4-2 hand stand push ups box jumps, 24/20 DB renegade rows, 45/30 DB hang squat cleans AWOD 50 butterfly sit ups for time
07.10.17 WOD
STRENGTH snatch 10 x 1 WOD AMRAP in 5 minutes 1-1, 2-2, 3-3 … power snatch, 95/65 toes to bar AWOD 25 GHD hip extensions
WODs July 10-14
Monday, July 10 STRENGTH snatch 10 x 1 WOD AMRAP in 5 minutes 1-1, 2-2, 3-3 … power snatch, 95/65 toes to bar Tuesday, July 11
07.08.17 WOD
Know anyone who wants to try CrossFit? Send them to CrossFit GBAR3 for a FREE WOD at 8:30 am. All the movements in this workout will be
07.07.17 WOD
WOD 21-15-9 dead lifts, 225/155 DB push press, 45/30 slam balls, 30/20 AWOD 30 Russian twists
07.06.17 WOD
WOD 200m med ball carry, 20/14 50 med ball cleans 50 walking lunges 200m farmer’s carry, 45/30 50 alt 1-arm DB snatch 50 walking lunges
07.05.17 WOD
STRENGTH front squat 8 x 3 WOD 21-15-9 push ups sit ups AWOD stretch/foam roll
07.04.17 WOD
Happy Independence Day! We will have ONE class today at 8:30 am. HERO WOD: LUMBERJACK 20 1-3 partner teams complete for time, 20 dead lifts,
07.03.17 WOD
STRENGTH/WOD E2MOM for 20 minutes 1 clean & jerk + 3 muscle ups (scale=5 chest to bar pull ups + 5 ring dips) AWOD 20
WODs July 3-7
Monday, July 3 STRENGTH/WOD EMOM for 20 minutes ODD: 1 clean & jerk EVEN: 3 muscle ups (scale=5 chest to bar pull ups + 5
07.01.17 WOD
Know anyone who wants to try CrossFit? Send them to CrossFit GBAR3 for our FREE Saturday WOD at 8:30 am. 2-3 partners will team up to complete the
06.30.17 WOD
WOD 11 minutes on the clock row 2000m max reps box jumps, 30/24 AWOD 2 rounds for max sit ups 20 side plank 20 sec
06.29.17 WOD
WOD AMRAP in 15 minutes 5 wall ball shots, 20/14 10 box jumps 15 KB swings 20 DU’s AWOD 50 med ball sit ups for
CrossFit GBAR3 social event coming July 15, 2017
Houston Dash v. Washington Spirit at BBVA Compass Stadium, 7:30 pm CrossFit GBAR3 is going to Compass Stadium Saturday, July 15th to catch our friend Whitney
06.28.17 WOD
STRENGTH OH squat 10 x 1 WOD 10-8-6-4-2 hang power snatch 115/75 pistols AWOD 30 Russian twists
06.27.17 WOD
WOD row 250m 20 power cleans, 95/65 20 front squats 20 push ups row 250m 20 squat cleans 20 push press 20 push ups row
06.26.17 WOD
STRENGTH/WOD EMOM for 8 minutes 3 dead lifts 5 toes to bar rest 4 minutes EMOM for 8 minutes 3 back squats 5 ring dips
WODs June 26-30
Monday, June 26 STRENGTH/WOD EMOM for 8 minutes 3 dead lifts 5 toes to bar rest 4 minutes EMOM for 8 minutes 3 back squats
06.24.17 WOD
Know anyone who wants to try CrossFit? Send them to CrossFit GBAR3 for our FREE Saturday WOD at 8:30 am. 2-3 partners will team up to complete the
06.23.17 WOD
STRENGTH bench press 5 x 5 WOD 21-15-9 OH squats, 95/65 KB SDHP, 55/40 AWOD 30 Russian twists
06.22.17 WOD
WOD 3 rounds 12 pull ups 21 wall ball shots, 20/14 row 500m AWOD max partner med ball sit ups in 90 sec
06.21.17 WOD
WOD (see 11.10.16 WOD) 7 rounds 7 power cleans, 95/65 7 thrusters 7 bar facing burpees AWOD for time, 50 butterfly sit ups
06.20.17 WOD
STRENGTH shoulder press 1-1-1-1-1 push press 1-1-1-1-1 push jerk 1-1-1-1-1 WOD for time, run 800m AWOD 20 GHD hip extensions and sit ups
06.19.17 WOD
WOD AMRAP in 15 minutes 5 front squats, 135/95 10 dead lifts 15 toes to bar AWOD tabata weighted plank
CrossFit GBAR3 WODs June 19-23
Monday, June 19 WOD AMRAP in 15 minutes 5 front squats, 135/95 10 dead lifts 15 toes to bar Tuesday, June 20 STRENGTH (CF HQ
06.17.17 WOD
Fries Gone Mad is today at 11 am. Meet us at The Shack Burger Resort for a CrossFit WOD and stay for a burger and
06.16.17 WOD
WOD 10 hand stand push ups 3 burpee box jump overs, 24/20 20 atomic sit ups 3 burpee box jump overs 30 DB walking lunges,
06.15.17 WOD
WOD 21-15-9 DB push press, 45/30 deadlift, 225/155 DB bench press, 45/30 row, cal. AWOD for time, 9 toes to bar 15 knees to elbows
06.14.17 WOD
STRENGTH snatch balance 10 x 1 WOD (see 06.15.16 WOD) AMRAP in 8 minutes 8 slam balls, 30/20 2 hang squat snatch, 75/55 8-4, 8-6,
06.13.17 WOD
WOD (see 06.14.16 WOD) 3 rounds, 1 min. rest between rounds AMRAP in 5 minutes 3 chest to bar pull ups 6 KB swings, 55/40
06.12.17 WOD
STRENGTH squat clean 5 x 5 WOD 21-18-15-12-9-6-3 100m sprint + jumping squats the WOD begins and ends with 100m sprint AWOD 20 GHD hip
WODs June 12-16
Monday, June 12 STRENGTH squat clean 5 x 5 WOD 21-18-15-12-9-6-3 100m sprint + jumping squats the WOD begins and ends with 100m sprint Tuesday,
06.10.17 FREE WOD
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06.09.17 WOD
Don’t miss the WOD today! It’s one of the BEST we offer. It’ll make you fit, healthy and strong. WOD 3 rounds row 500m 10 DB
06.08.17 WOD
STRENGTH push press 5 x 5 WOD AMRAP in 5 minutes 3-6-9-12 … hang power clean, 115/75 pull up AWOD 20 GHD hip extensions and
06.07.17 WOD
WOD run 400m, then 21-15-9 power snatch, 95/65 slam balls, 30/20 then, run 200m AWOD tabata L-sit/plank mash up
06.06.17 WOD
WOD 25 DB bench press, 45/30 25 DU’s 1 lap OH plate carry, 45/25 50 KB swings, 55/40 50 DU’s 1 lap OH plate carry
