Workouts, Happenings, and Updates at CrossFit GBAR3
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CrossFit GBAR3 WOD 03.06.26
CrossFit GBAR3 WOD WOD: CROSSFIT OPEN WOD 26.2 80-foot dumbbell overhead walking lunge20 alternating dumbbell snatches20 pull-ups80-foot dumbbell overhead walking lunge20 alternating dumbbell snatches20 chest-to-bar
CrossFit GBAR3 WOD 03.05.26
CrossFit GBAR3 WOD WODE4MOM for 20 MinutesOption A400m Run10 Power Cleans (95/65)15 Deadlifts Option B400m Jog10 Deadlifts (95/65)5 Air Squats5 Push Ups Option A: Standard
CrossFit GBAR3 WOD 03.04.26
CrossFit GBAR3 WOD STRENGTH3x3x Squat Snatch + 2x Overhead Squat WOD20-15-10Hang Power Snatch, 75/5510-15-20Lateral Burpees AWOD3x Per Side10 Side Plank Reach Throughs
CrossFit GBAR3 WOD 03.03.26
CrossFit GBAR3 WOD WOD4 Rounds For Time500/400m Row10 Reverse Lunges7 DB Push Press, 45/3020 KB Swings, 55/407 DB Push Press15 Sit Ups AWOD30 Banded Mountain
CrossFit GBAR3 WOD 03.02.26
CrossFit GBAR3 WOD STRENGTHShoulder Press 3-3-2-2-1-1 WOD (See 03.03.25)21-15-9Pull UpsPush UpsSlam Balls, 30/20Box Jumps, 24/20 AWOD2x10 Glute Bridges20s Couch Stretch (on wall, ea leg)
CrossFit GBAR3 WODs Mar 2-6
CrossFit GBAR3 WODs Monday, Mar 2STRENGTHShoulder Press 3-3-2-2-1-1WOD (See 03.03.25)21-15-9Pull UpsPush UpsSlam Balls, 30/20Box Jumps, 24/20 Tuesday, Mar 3WOD4 Rounds For Time500/400m Row10 Reverse Lunges7
CrossFit GBAR3 WOD 02.27.26
CrossFit GBAR3 WOD WOD: CROSSFIT OPEN WOD 26.1 20 wall-ball shots18 box jump-overs30 wall-ball shots18 box jump-overs40 wall-ball shots18 medicine-ball box step-overs66 wall-ball shots18 medicine-ball
CrossFit GBAR3 WOD 02.26.26
CrossFit GBAR3 WOD WODE5MOM for 20 MinutesOption A:400m Run10 Push Ups15 Wall Balls, 20/14 Option B:400m Jog10 Push Ups15 Air Squats Option A: Standard WODOption
CrossFit GBAR3 WOD 02.25.26
CrossFit GBAR3 WOD STRENGTH/WOD4 Rounds for Time10 Med Ball Cleans, 20/1415 DB Push Press, 45/3020 KB Swings, 55/40200m Med ball Carry AWOD30 GHD Hip Extensions
CrossFit GBAR3 WOD 02.24.26
CrossFit GBAR3 WOD STRENGTHPower Clean 4×5; 2×2 WOD (See 12.15.25)30-20-10Alt DB Snatch, 50/35Walking Lunges AWOD30 Russian Twists
CrossFit GBAR3 WOD 02.23.26
CrossFit GBAR3 WOD WODAMRAP in 27m5 Pull Ups10 Burpee Box Jump Overs (24/20)15 Sit Ups500/400m Row AWODTabata Handstand Holds / Wall Sits
CrossFit GBAR3 WODs Feb 23-27
CrossFit GBAR3 WODs Monday, Feb 23WODAMRAP in 27m5 Pull Ups10 Burpee Box Jump Overs (24/20)15 Sit Ups500/400m Row Tuesday, Feb 24STRENGTHPower Clean 4×5; 2×2WOD (See
CrossFit GBAR3 WOD 02.20.26
CrossFit GBAR3 WOD WOD (See 02.18.25)3 rounds, 1 minute rest between roundsAMRAP in 5 min3 Wall Walks6 Single DB Box Step Ups, 50/35, 24/209 Goblet
CrossFit GBAR3 WOD 02.19.26
CrossFit GBAR3 WOD WODEMOM for 30 min1. Max Cal Bike2. 10 Russian KB Swings, 55/403. 10 Alt. Step Back Lunges4. 15 Double Unders5. 10 Ring
CrossFit GBAR3 WOD 02.18.26
CrossFit GBAR3 WOD STRENGTHBench Press 5-5-5-3-3-3WOD WODAMRAP in 8 min3-6-9…BurpeesSit Ups AWODTabata Hollow Rocks/Superman
CrossFit GBAR3 WOD 02.17.26
CrossFit GBAR3 WOD WOD (See 02.19.24)4 rounds10 SDHP, 95/6510 push press20 back squats200m run AWOD3 x 8 (ea arm)KB Plank Pull Throughs
CrossFit GBAR3 WOD 02.16.26
CrossFit GBAR3 WOD STRENGTH/WODClock counting up to 21 minutes: E2MOM for 12 Minutes2x Snatch Complex (1 Snatch Pull + 1 High Hang Power Snatch +
CrossFit GBAR3 WODs Feb 16-20
CrossFit GBAR3 WODs Monday, Feb 16STRENGTH/WODClock counting up to 21 minutes: E2MOM for 12 Minutes2x Snatch Complex (1 Snatch Pull + 1 High Hang Power
CrossFit GBAR3 WOD 02.13.26
CrossFit GBAR3 WOD WOD: HEARTBREAK HUSTLE (see 02.14.25)Run 400m20 Power Cleans, 95/6520 Front Squats20 Push UpsRun 400m20 Squat Cleans20 Push Press20 Push UpsRun 400m20 Hang
CrossFit GBAR3 WOD 02.12.26
CrossFit GBAR3 WOD STRENGTHBack Squat 8 x 5 WOD: ANNIE (See 02.10.25)50-40-30-20-10Double UndersSit Ups AWODRussian Deadlifts & Cossack Squats 2 x 10 ea. leg
CrossFit GBAR3 WOD 02.11.26
CrossFit GBAR3 WOD WOD EMOM for 20 min1. 200/250m Row2. 5 Strict Pull Ups3. 10 DB Box Step Overs (45/30)4. Max Toes To Bar5. Rest
CrossFit GBAR3 WOD 02.10.26
CrossFit GBAR3 WOD WODFAST & HEAVY21 Dumbbell Thrusters*400m Run18 DB Thrusters400m Run15 DB Thrusters400m Run*Athletes choose their own weight AWODPlanks: last wo/man standing(guys vs girls)
CrossFit GBAR3 WOD 02.09.26
CrossFit GBAR3 WOD STRENGTHClean & Jerk 5 x 3WODAMRAP in 10m5 Single Arm Dumbbell Clean & Jerk, 45/3010 Hand-Release Push Ups5 Single Arm DB Clean
CrossFit GBAR3 WODs Feb 9-13
CrossFit GBAR3 WODs Monday, Feb 9STRENGTHClean & Jerk 5 x 3WODAMRAP in 10m5 Single Arm Dumbbell Clean & Jerk, 45/3010 Hand-Release Push Ups5 Single Arm
CrossFit GBAR3 WOD 02.06.26
CrossFit GBAR3 WOD WODWOD: CF GAMES OPEN WOD 23.1 (See 02.21.25)AMRAP in 14 minutes60 cal row50 toes to bar40 wall ball shots, 20/1430 cleans, 135/9520
CrossFit GBAR3 WOD 02.05.26
CrossFit GBAR3 WOD STRENGTHPower Snatch 5-5-3-3-2WOD AMRAP in 10 minutes2-4-6-8…BurpeesDB Push Press, 45/30 AWODFor Time: 200m Run
CrossFit GBAR3 WOD 02.04.26
CrossFit GBAR3 WOD WOD 600m RunThen 6 Rounds of:12 Sit-Ups9 KB Swings, 55/406 Push-ups 600m RunThen 4 Rounds of:15 Sit-Ups12 KB SDHP9 Push-ups 600m RunThen
CrossFit GBAR3 WOD 02.03.26
CrossFit GBAR3 WOD STRENGTHDeadlift 8 x 3 WOD 3 roundsRow 250/200m14 DB Hang Power Cleans, 45/30Row 250/200m7 Ring Dips AWOD3 x 10 Side Plank Reach
CrossFit GBAR3 WOD 02.02.26
CrossFit GBAR3 WOD WOD50-40-30-20-10Walking Lunges15-12-9-6-3Chest to Bar Pull UpsSlam Balls, 30/20 AWOD3 x 10 L-Sit Over DB
CrossFit GBAR3 WODs Feb 2-6
CrossFit GBAR3 WODs Monday, Feb 2WOD50-40-30-20-10Walking Lunges15-12-9-6-3Chest to Bar Pull UpsSlam Balls, 30/20 Tuesday, Feb 3STRENGTHDeadlift 8 x 3WOD3 roundsRow 250/200m14 DB Hang Power Cleans,
CrossFit GBAR3 WOD 01.30.25
CrossFit GBAR3 WOD WOD: SNATCH CHIEF (see 09.05.25)5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power snatch, 115/756 push ups9 squats AWOD9 V-Ups15
CrossFit GBAR3 WOD 01.29.26
CrossFit GBAR3 WOD STRENGTH DAYPush Press 7×5Front Squat 7×5Thruster 5×3 AWODRun KLL For Time
CrossFit GBAR3 WOD 01.28.26
CrossFit GBAR3 WOD WOD 5 Rounds500m Row20 Sit Ups10 Deficit Step Back Lunges 45/25200m Waiter’s Carry 45/301m Rest AWODTabata Stretching
CrossFit GBAR3 WOD 01.27.26
CrossFit GBAR3 WOD STRENGTHEMOM for 10mPush Jerk x 5 WOD 18-15-12-9-6-3KB Swings (55/40)Ring Rows+ 3 Wall Walks After Ea. RdTime Cap: 20m AWOD20 GHD Sit
CrossFit GBAR3 WOD 01.26.26
CrossFit GBAR3 WOD WOD (See 01.16.24)10-9-8-7-6-5-4-3-2-1power clean, 135/95EVEN ROUNDS5 pull ups10 push ups15 squatsODD ROUNDS5 ring dips10 box jumps, 24/2015 wall ball shots MOBILITYAnkle &
CrossFit GBAR3 WODs Jan 26-30
CrossFit GBAR3 WODs Monday, Jan 26WOD (See 01.16.24)10-9-8-7-6-5-4-3-2-1power clean, 135/95EVEN ROUNDS5 pull ups10 push ups15 squatsODD ROUNDS5 ring dips10 box jumps, 24/2015 wall ball shots
CrossFit GBAR3 WOD 01.23.26
CrossFit GBAR3 WOD WODEvery 3m8 Rounds200m run5 Pull Ups5 Push Ups10 Pistol Squats AWOD4×8 Good Mornings (empty bar)
CrossFit GBAR3 WOD 01.22.26
CrossFit GBAR3 WOD WOD (See 01.16.25)row 1000m, rest 4 minutesrow 750m, rest 3 minutesrow 500m, rest 2 minutesrow 250m AWOD50m Sled Push
CrossFit GBAR3 WOD 01.21.26
CrossFit GBAR3 WOD STRENGTHHang Clean 5-5-4-3-3-2-1 WOD 21-15-9deadlift, 225/155push upsbox jumps, 24/20+50/40/30DU’s AWOD50 Butterfly Sit Ups
CrossFit GBAR3 WOD 01.20.26
CrossFit GBAR3 WOD WOD800m Run200m Farmer’s Carry (45/30)21 V-Ups600m Run200m Farmer’s Carry21 Pull Ups400m Run200m Farmer’s Carry21 N-Ups200m Run200m Farmer’s Carry25m Time Cap AWODHip Flexor
CrossFit GBAR3 WOD 01.19.26
CrossFit GBAR3 WOD STRENGTH5×5 Snatch Deadlift5×5 Snatch Hang Pulls WOD 5 Rounds for Time5 Single Arm DB Snatch (50/35)5 Burpees5 Single Arm DB Snatch10 BurpeesTime
CrossFit GBAR3 WODs Jan 19-23
CrossFit GBAR3 WODs Monday, Jan 19STRENGTH5×5 Snatch Deadlift5×5 Snatch Hang PullsWOD5 Rounds for Time5 Single Arm DB Snatch (50/35)5 Burpees5 Single Arm DB Snatch10 BurpeesTime
CrossFit GBAR3 WOD 01.16.26
CrossFit GBAR3 WOD WOD3 x 6-minute RoundsRest 1m between roundsAMRAP per Round 5 Snatch (R1 Squat, R2 Power, R3 Hang)5 Pull Ups5 SDHP5 Push Ups(95/65)
CrossFit GBAR3 WOD 01.15.26
CrossFit GBAR3 WOD WODAMRAP in 15 minutes5 power cleans, 135/9510 wall ball shots, 20/145 power cleans10 toes to bar20 DUs AWODTabata Side Plank
CrossFit GBAR3 WOD 01.14.26
CrossFit GBAR3 WOD STRENGTH DAYOverhead Squat 3 x 5Back Squat 5-4-3-2-1-1 AWOD3 Rounds for Time10 Hollow Rocks10 V-Ups10 N Ups10 second Hollow Hold1 minute Rest
CrossFit GBAR3 WOD 01.13.26
CrossFit GBAR3 WOD STRENGTHE2MOM for 14mBench Press 7 x 5WOD 10 Bar facing burpees +21-15-9-3Hang Clean (95/65)Push Press AWOD4 x 10 Bench Tricep Dips
CrossFit GBAR3 WOD 01.12.26
CrossFit GBAR3 WOD WOD (See 01.04.24)Row 1000m/800m/600m/400m/200m+5DB Renegade Rows (45/30)10 Toes To Bar AWOD3×10 Seated Weighted Calf Raises
CrossFit GBAR3 WODs Jan 12-16
CrossFit GBAR3 WODs Monday, Jan 12WOD (See 01.04.24)Row 1000m/800m/600m/400m/200m+5DB Renegade Rows (45/30)10 Toes To Bar Tuesday, Jan 13STRENGTHE2MOM for 14mBench Press 7 x 5WOD 10
CrossFit GBAR3 WOD 01.09.26
CrossFit GBAR3 WOD WOD8 Rounds For Time10 Single DB Box Step Overs, 45/30; 24/205 Single Arm DB Row10 Butterfly Sit Ups5 Single Arm DB RowRun
CrossFit GBAR3 WOD 01.08.26
CrossFit GBAR3 WOD STRENGTHSnatch Balance x 105 x 3; then, 5 x 2WOD AMRAP in 10 minutes8/2, 8/4, 8/6…Deadlift, 185/125Ring Rows AWODGHD Hip Extensions
CrossFit GBAR3 WOD 01.07.26
CrossFit GBAR3 WOD WOD (see 01.08.25)AMRAP in 20 minutes10 pull ups15 slam balls, 30/2020 squats200m med ball carry, 20/1410 toes to bar15 KB swings, 55/4020
CrossFit GBAR3 WOD 01.06.26
CrossFit GBAR3 WOD WODEMOM for 30 minutes1. Max Cal Bike2. 15 DB Bench Press, 45/303. 15 Bench Tricep Dips4. Max Cal Row5. 10 KB Swings,
CrossFit GBAR3 WOD 01.05.26
CrossFit GBAR3 WOD STRENGTHEvery 90 seconds x 6 roundsSumo Deadlift x 5WOD (see 01.17.25)3 roundsrun 400m21 wall ball shots, 20/1412 hang power cleans, 135/95 AWOD3
CrossFit GBAR3 WODs Jan 5-9
CrossFit GBAR3 WODs Monday, Jan 5STRENGTHEvery 90 seconds x 6 roundsSumo Deadlift x 5WOD (see 01.17.25)3 roundsrun 400m21 wall ball shots, 20/1412 hang power cleans,
CrossFit GBAR3 WOD 01.02.26
CrossFit GBAR3 WOD 2026 CLASS SCHEDULE BEGINS TODAYBEGINNING TODAY WE WILL NO LONGER HAVE 8 AM CLASS2026 Class Schedule: 5AM, 6AM, 7AM, 4:30PM, 5:30PM, 6:30PM
CrossFit GBAR3 WOD 12.31.25
CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AM WODAMRAP in 26 minutes20 DU’s26 KB Swings, 55/4020 DU’s26 Ring Rows20 DU’s26 KB SDHP20 DU’s26 alt
CrossFit GBAR3 WOD 12.30.25
CrossFit GBAR3 WOD REDUCED SCHEDULECLASSES AT 5 AM, 8 AM, 4:30 PM, AND 6:30 PM WOD (See 01.02.25)row 500m10 DB renegade man makers, 45/30run 400m10
CrossFit GBAR3 WOD 12.29.25
CrossFit GBAR3 WOD STRENGTH15 minute running clock:Est. max Shoulder Press + Push Press 1 x 1Followed by,2 sets of: 3 x Shoulder Press + 5
CrossFit GBAR3 WODs Dec 29-Jan 2
CrossFit GBAR3 WODs Monday, Dec 29REDUCED SCHEDULECLASSES AT 5 AM, 8 AM, 4:30 PM, AND 6:30 PMSTRENGTH15 minute running clock:Est. max Shoulder Press + Push
CrossFit GBAR3 WOD 12.24.25
CrossFit GBAR3 WOD ONE CLASS AT 8:30 AMWOD: 12 DAYS OF CHRISTMAS CROSSFIT1. 50m shuttle run (out and back 25)2. jumping squats3. pull ups4. wall
CrossFit GBAR3 WOD 12.23.25
CrossFit GBAR3 WOD WOD5 Push ups30 cal row5 air squats25 deadlifts, 95/655 Push ups25 cleans5 air squats25 snatches5 Push ups30 cal rowTIME CAP: 20 MIN
CrossFit GBAR3 WOD 12.22.25
CrossFit GBAR3 WOD WOD: CF GAMES OPEN WOD 25.1AMRAP in 15 minutes3-6-9 …burpees over DB, 50/35DB hang clean and jerk30 ft walking lunge (15 ft
CrossFit GBAR3 WODs Dec 22-26
CrossFit GBAR3 WODs Monday, Dec 22WOD: CF GAMES OPEN WOD 25.1AMRAP in 15 minutes3-6-9 …burpees over DB, 50/35DB hang clean and jerk30 ft walking lunge
CrossFit GBAR3 WOD 12.19.25
CrossFit GBAR3 WOD WODAMRAP in 20 minutes1-1-1-1, 2-2-2-2, 3-3-3-3 …pull uppush upclean and jerk, 135/95box jump, 24/20 AWODgroup stretch
CrossFit GBAR3 WOD 12.18.25
CrossFit GBAR3 WOD WOD (see 12.19.24)50 deadlifts, 75/55run 400m40 thrustersrun 400m30 SDHPrun 400m20 lateral burpeesrun 400m AWODmax toes to bar in 1 minute
CrossFit GBAR3 WOD 12.17.25
CrossFit GBAR3 WOD STRENGTHfront squat 5-4-3-2-1-1back squat 5-4-3-2-1-1 WOD (see 06.30.25)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squats AWOD30 Russian twists
CrossFit GBAR3 WOD 12.16.25
CrossFit GBAR3 WOD WOD3 roundsrow 500m21 wall ball shots, 20/1415 DB hang power cleans, 45/309 DB devils press AWODmax partner med ball sit ups in
CrossFit GBAR3 WOD 12.15.25
CrossFit GBAR3 WOD STRENGTHsquat snatch 10 x 1 WOD30-20-10alt DB snatch, 50/35walking lunges AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs Dec 15-19
CrossFit GBAR3 WODs Monday, Dec 15STRENGTHsquat snatch 10 x 1WOD30-20-10alt DB snatch, 50/35walking lunges Tuesday, Dec 16WOD3 roundsrow 500m21 wall ball shots, 20/1415 DB hang
CrossFit GBAR3 WOD 12.12.25
CrossFit GBAR3 WOD WOD3 rounds12 squat snatch, 95/6521 jumping pull ups400m run AWOD2 rounds for max sit ups20 sec side plank20 sec plank20 sec side
CrossFit GBAR3 WOD 12.11.25
CrossFit GBAR3 WOD STRENGTHsumo deadlift 10 x 1 WOD (see 01.06.25)AMRAP in 7 minutes2-4-6-8 …power clean, 155/105handstand push up AWOD30 Russian twists
CrossFit GBAR3 WOD 12.10.25
CrossFit GBAR3 WOD WOD (see 12.10.24)50-40-30-20-10row, calAFTER each set10 slam balls, 30/2010 toes to bar AWODtabata wall sit/handstand hold mash up
CrossFit GBAR3 WOD 12.09.25
CrossFit GBAR3 WOD WOD5 rounds, 1 minute rest between roundsAMRAP in 2 minutes20 KB swings, 55/40 + max reps wall ball shots, 20/1420 KB swings
CrossFit GBAR3 WOD 12.08.25
CrossFit GBAR3 WOD STRENGTH10 x 90 sec rounds, increase load each roundhang power clean + power clean + push jerk WOD21-15-91-arm DB hang clean and
CrossFit GBAR3 WODs Dec 8-12
CrossFit GBAR3 WODs Monday, Dec 8STRENGTH10 x 90 sec rounds, increase load each roundhang power clean + power clean + push jerk WOD21-15-91-arm DB hang
CrossFit GBAR3 WOD 12.05.25
CrossFit GBAR3 WOD WOD (see 12.05.24)10-9-8-7-6-5-4-3-2-1deadlifts, 225/155EVENDB renegade rows, 45/30pull upsODDDB thrusterring dips AWOD 30 Russian twists
CrossFit GBAR3 WOD 12.04.25
CrossFit GBAR3 WOD WOD12 minutes on the clock, no restAMRAP in 4 minutesmax cal row AMRAP in 4 minutessquat cleans, 135/95 AMRAP in 4 minutes3-6-9
CrossFit GBAR3 WOD 12.03.25
CrossFit GBAR3 WOD STRENGTH10 x 90 sec rounds, increase load each roundpause front squat + front squat WOD21-18-15-12-9-6-3DB push press, 45/30run 100m AFTER each set
CrossFit GBAR3 WOD 12.02.25
CrossFit GBAR3 WOD WOD (see 12.03.24)AMRAP in 15 minutes5 hang power snatch, 95/6510 OH squats, 95/6515 slam balls, 30/2020 DU’s AWODtabata bird dog/dead bug mash
CrossFit GBAR3 WOD 12.01.25
CrossFit GBAR3 WOD STRENGTHE2MOM for 16 minutes3 bench press4 KB swings, 55/405 box jumps, 30/24 WOD30-20-10 deficit reverse lunges, 45/25 plate15-10-5 plate burpees AWOD30 Russian
CrossFit GBAR3 WODs Dec 1-5
CrossFit GBAR3 WODs Monday, Dec 1STRENGTHE2MOM for 16 minutes3 bench press4 KB swings, 55/405 box jumps, 30/24WOD30-20-10 deficit reverse lunges, 45/25 plate15-10-5 plate burpees Tuesday,