Workouts, Happenings, and Updates at CrossFit GBAR3
The Blog
CrossFit GBAR3 WOD 09.10.25
CrossFit GBAR3 WOD STRENGTH10 x 2 thrusters (ground) WOD (see 09.09.24)AMRAP in 10 minutes7 burpees7 med ball cleans, 20/14 AWOD30 Russian twists
CrossFit GBAR3 WOD 09.09.25
CrossFit GBAR3 WOD WOD: B1 Australian Hero WOD (see 09.06.24)3 roundsrun 400m21 KB swings, 55/4015 knees to elbows9 ring dips AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 09.08.25
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 3 WODAMRAP in 7 minutes3-6-9 …pull upOH squat, 95/65 AWOD60 sec hollow rocks, rest 60 sec40 sec hollow
CrossFit GBAR3 WODs Sept 8-12
CrossFit GBAR3 WODs Monday, Sept 8STRENGTHOH squat 5 x 3WODAMRAP in 7 minutes3-6-9 …pull upOH squat, 95/65 Tuesday, Sept 9WOD: B1 Australian Hero WOD (see
CrossFit GBAR3 WOD 09.05.25
CrossFit GBAR3 WOD WOD: Snatch Chief (see 01.21.25)5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power snatch, 115/756 push ups9 squats AWODmax toes
CrossFit GBAR3 WOD 09.04.25
CrossFit GBAR3 WOD WOD4 roundsrow 500m20 ring rows20 single DB box step overs, 45/30–24/20rest 2 minutes between rounds AWODmystery tabata: coach picks 8 intervals
CrossFit GBAR3 WOD 09.03.25
CrossFit GBAR3 WOD STRENGTH8 x hang power clean + power clean + squat clean WODAMRAP in 11 minutes10 wall ball shots, 20/149 KB swings, 55/408
CrossFit GBAR3 WOD 09.02.25
CrossFit GBAR3 WOD STRENGTH8 x shoulder press + push press + push jerk + split jerk WOD10-1 lateral burpees1-10 deadlifts, 205/135 AWODtabata hollow rocks/superman mash
CrossFit GBAR3 WODs Sept 1-5
CrossFit GBAR3 WODs Monday, Sept 1LABOR DAYONE CLASS TODAY AT 8:30 AM Tuesday, Sept 2STRENGTH8 x shoulder press + push press + push jerk +
CrossFit GBAR3 WOD 08.29.25
CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest between stationswall ball shots, 20/14box jumps, 24/20DB bench press, 45/30KB SDHP,
CrossFit GBAR3 WOD 08.28.25
CrossFit GBAR3 WOD WOD (see 08.29.24)row 1000mrow 800mrow 600mrow 400mrow 200mAFTER EACH ROW,10 DB devil’s press, 45/3010 toes to bar AWOD100 reps core
CrossFit GBAR3 WOD 08.27.25
CrossFit GBAR3 WOD WOD: INCREDIBLE HULK (see 08.28.24)AMRAP in 20 minutes5 deadlifts, 115/705 hang power cleans5 front squats5 push press5 back squats AWODnot for time,3
CrossFit GBAR3 WOD 08.26.25
CrossFit GBAR3 WOD STRENGTHsnatch balance 5-4-3-2-1-1 WOD (see 10.16.24)AMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/20hang squat snatch, 75/55 AWOD30 Russian twists
CrossFit GBAR3 WOD 08.25.25
CrossFit GBAR3 WOD STRENGTHEMOM for 16 minutesEVEN3 deadliftsODD20 DU’s WOD10-8-6-4-2pistols1-2-3-4-5wall walks AWOD30 GHD hip extensions
CrossFit GBAR3 WODs Aug 25-29
CrossFit GBAR3 WODs Monday, Aug 25STRENGTHEMOM for 16 minutesEVEN3 deadliftsODD20 DU’sWOD10-8-6-4-2pistols1-2-3-4-5wall walks Tuesday, Aug 26STRENGTHsnatch balance 5-4-3-2-1-1WOD (see 10.16.24)AMRAP in 7 minutes8/2, 8/4, 8/6 …slam
CrossFit GBAR3 WOD 08.22.25
CrossFit GBAR3 WOD WOD3 x 6 minute rounds, clock does not stop between roundsrun 800mmax back squats, 225/155 (rack) AWOD60 sec hollow rocks, rest 60
CrossFit GBAR3 WOD 08.21.25
CrossFit GBAR3 WOD STRENGTHE2MOM for 16 minutes3 bench press4 KB swings, 55/405 box jumps, 24/20 AWODtabata weighted plank hold
CrossFit GBAR3 WOD 08.20.25
CrossFit GBAR3 WOD WOD (see 01.22.25)row 500m21 shoulder press, 95/6515 deadlifts9 front squats3 lateral burpeesrow 500m21 push press15 deadlifts9 front squats3 lateral burpeesrow 500m21 push
CrossFit GBAR3 WOD 08.19.25
CrossFit GBAR3 WOD STRENGTHEMOM for 16 minutesEVEN2 power cleansODD5 med ball cleans, 20/14 WODfor time, run Kluge Lakes Lane AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 08.18.25
CrossFit GBAR3 WOD WOD: TABATA THIS (see 08.21.24)tabata rowrest 1 minutetabata squatsrest 1 minutetabata pull upsrest 1 minutetabata push upsrest 1 minutetabata sit ups AWODbanded
CrossFit GBAR3 WODs Aug 18-22
CrossFit GBAR3 WODs Monday, Aug 18WOD: TABATA THIS (see 08.21.24)tabata rowrest 1 minutetabata squatsrest 1 minutetabata pull upsrest 1 minutetabata push upsrest 1 minutetabata sit
CrossFit GBAR3 WOD 08.15.25
CrossFit GBAR3 WOD WODAMRAP 20 minutes5 clean and jerks, 135/9510 DB front squats, 45/3015 DB bench press200m run AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 08.14.25
CrossFit GBAR3 WOD WOD50 DU’s, then5-10-15-20KB swings, 55/40box jumps, 24/20DB push press, 45/30KB SDHPthen, 50 DU’s AWODtabata wall sit/handstand hold mash up
CrossFit GBAR3 WOD 08.14.25
CrossFit GBAR3 WOD WOD50 DU’s, then5-10-15-20KB swings, 55/40box jumps, 24/20DB push press, 45/30KB SDHPthen, 50 DU’s AWODtabata wall sit/handstand hold mash up
CrossFit GBAR3 WOD 08.13.25
CrossFit GBAR3 WOD STRENGTHfront squat 5 x 5 WOD: WALL BALL JACKIErow 1000m50 wall ball shots, 20/1430 ring rows AWODnot for time, 50 med ball
CrossFit GBAR3 WOD 08.12.25
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1deadlifts, 225/155EVEN5 pull ups10 push ups15 squatsODD5 ring dips10 slam balls, 30/2015 sit ups AWODtabata L-sit/plank mash up
CrossFit GBAR3 WOD 08.11.25
CrossFit GBAR3 WOD STRENGTH3 position power snatch x 8 (high hang, low hang, ground) WOD (see 01.13.25)20-2 alt DB snatch, 45/302-20 walking lunges AWOD20 GHD
CrossFit GBAR3 WODs Aug 11-15
CrossFit GBAR3 WODs Monday, Aug 13STRENGTH3 position power snatch x 8 (high hang, low hang, ground)WOD (see 01.13.25)20-2 alt DB snatch, 45/302-20 walking lunges Tuesday,
CrossFit GBAR3 WOD 08.08.25
CrossFit GBAR3 WOD WOD10-8-6-4-2200m med ball carry, 20/14 (before each set)hand stand push upbox jump, 30/24squat clean, 135/95 AWOD50 med ball sit ups for time
CrossFit GBAR3 WOD 08.07.25
CrossFit GBAR3 WOD WOD (see 08.08.24)3 x 5 minute rounds, rest 1 minute between roundsrun 400mrow 500mmax reps air squats AWODtabata sit ups/push ups mash
CrossFit GBAR3 WOD 08.06.25
CrossFit GBAR3 WOD STRENGTHpush jerk 5 x 5 WOD: narF (see 08.09.24)9-15-21pull upsthrusters, 95/65 AWOD30 Russian twists
CrossFit GBAR3 WOD 08.05.25
CrossFit GBAR3 WOD WOD (see 08.06.24)AMRAP in 17 minutes8 toes to bar10 1-arm DB hang clean and jerk, 50/3514/12 cal row AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 08.04.25
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 5 WOD7 rounds7 hang power snatch, 75/557 OH squats7 lateral burpees AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit GBAR3 WODs Aug 4-8
CrossFit GBAR3 WODs Monday, Aug 4STRENGTHOH squat 5 x 5WOD7 rounds7 hang power snatch, 75/557 OH squats7 lateral burpees Tuesday, Aug 5WOD (see 08.06.24)AMRAP in
CrossFit GBAR3 WOD 08.01.25
CrossFit GBAR3 WOD WOD: neleH (see 07.30.24)3 rounds12 pull ups21 KB swings, 55/40run 400m AWOD60 sec hollow rocks, rest 60 sec40 sec hollow rocks, rest
CrossFit GBAR3 WOD 07.31.25
CrossFit GBAR3 WOD STRENGTHbench press 5 x 5 WOD3 rounds, rest 1 minute between rounds8 burpee box jump overs, 24/2015 toes to bar8 burpee box
CrossFit GBAR3 WOD 07.30.25
CrossFit GBAR3 WOD WOD21-18-15-12-9-6wall ball shots, 20/141-2-3-4-5-6squat snatch, 115/75100m DB farmer carry AFTER each set, 45/30 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 07.29.25
CrossFit GBAR3 WOD STRENGTHpush press 5 x 5 WODAMRAP in 12 minutesrow 15/12 cal15 slam balls, 30/20row 15/12 cal15 goblet squats, 55/40 AWOD30 Russian twists
CrossFit GBAR3 WOD 07.28.25
CrossFit GBAR3 WOD WODAMRAP in 17 minutes5 wall walks10 deadlifts, 225/15515 med ball sit ups, 20/1420 DU’s AWODtabata side plank
CrossFit GBAR3 WODs July 28-Aug 1
CrossFit GBAR3 WODs Monday, July 28WODAMRAP in 17 minutes5 wall walks10 deadlifts, 225/15515 med ball sit ups, 20/1420 DU’s Tuesday, July 29STRENGTHpush press 5 x
CrossFit GBAR3 WOD 07.25.25
CrossFit GBAR3 WOD WOD (see 07.24.24)AMRAP in 4 minutes3 rounds of DT, 95/65max cal rowrest 4 minutesAMRAP in 4 minutes2 rounds of DT, 135/95max cal
CrossFit GBAR3 WOD 07.24.25
CrossFit GBAR3 WOD WOD3 roundsrun 800m5 DB renegade man makers, 45/30row 500m5 DB renegade man makers AWOD100 reps core
CrossFit GBAR3 WOD 07.23.25
CrossFit GBAR3 WOD WODAMRAP in 18 minutes1-1-1-1, 2-2-2-2, 3-3-3-3 …box jump, 24/20power snatch, 95/65OH squattoes to bar AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 07.22.25
CrossFit GBAR3 WOD STRENGTHdeadlift 5 x 5 WOD21-15-9KB SDHP, 55/40pull upsrest 2 minutes9-15-21KB SDHPpush ups AWOD30 Russian twists
CrossFit GBAR3 WOD 07.21.25
CrossFit GBAR3 WOD STRENGTHback squat 5 x 5 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …wall ball shots, 20/14med ball sit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WODs July 21-25
CrossFit GBAR3 WODs Monday, July 21STRENGTHback squat 5 x 5WODAMRAP in 7 minutes8/2, 8/4, 8/6 …wall ball shots, 20/14med ball sit ups Tuesday, July 22STRENGTHdeadlift
CrossFit GBAR3 WOD 07.18.25
CrossFit GBAR3 WOD WOD3 rounds50 walking lunges21 deadlifts, 205/13515 wall ball shots, 20/149 DB renegade rows, 45/30 AWODmax partner med ball sit ups in 90
CrossFit GBAR3 WOD 07.17.25
CrossFit GBAR3 WOD STRENGTHE2MOM for 16 minutesrun 200msquat clean + 2 front squats (85% 1RM front squat) AWODmax toes to bar in 1 minute
CrossFit GBAR3 WOD 07.16.25
CrossFit GBAR3 WOD WOD25 DB bench press, 45/3025 slam balls, 30/20200m OH plate carry, 45/2550 KB swings, 55/4050 box jumps, 24/20200m OH plate carry25 DB
CrossFit GBAR3 WOD 07.15.25
CrossFit GBAR3 WOD WOD: ROWING NASTY GIRLS3 roundsrow 500m50 air squats7 muscle ups (sub chest to bar pull ups + ring dips)10 hang power cleans,
CrossFit GBAR3 WOD 07.14.25
CrossFit GBAR3 WOD STRENGTH10 x 90 sec rounds, increase load each roundsquat snatch + OH squat AWODtabata push ups/sit ups mash up
CrossFit GBAR3 WODs July 14-18
CrossFit GBAR3 WODs Monday, July 14STRENGTH10 x 90 sec rounds, increase load each roundsquat snatch + OH squat Tuesday, July 15WOD: ROWING NASTY GIRLS3 roundsrow
CrossFit GBAR3 WOD 07.11.25
CrossFit GBAR3 WOD WOD (see 07.12.23)max reps in 2 minutes at 5 stationshandstand push upsSDHP, 95/65ring rowspower snatchtoes to barrest 2 minutes, repeat AWOD30 Russian
CrossFit GBAR3 WOD 07.10.25
CrossFit GBAR3 WOD STRENGTHsplit jerk 10 x 2 WOD (see 07.10.23)AMRAP in 10 minutes20/5, 20/10, 20/15, 20/20 …DU’swall ball shots, 20/14 AWODnot for time,50 med
CrossFit GBAR3 WOD 07.09.25
CrossFit GBAR3 WOD WODrun 400m15 power cleans, 95/6515 front squats15 pull upsrun 400m15 squat cleans15 push press15 pull upsrun 400m15 hang power cleans15 thrusters15 pull
CrossFit GBAR3 WOD 07.08.25
CrossFit GBAR3 WOD WODAMRAP in 15 minutes6 burpee box jump overs, 24/2012 single arm DB thrusters, 50/352-4-6-8 …deadlifts, 225/155 AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 07.07.25
CrossFit GBAR3 WOD STRENGTHfront squat 5 x 2push jerk 5 x 2 WOD3 roundsrow 15/12 cal10 DB devils press, 45/3010 pistols AWOD20 GHD hip extensions
CrossFit GBAR3 WODs July 7-11
CrossFit GBAR3 WODs Monday, July 7STRENGTHfront squat 5 x 2push jerk 5 x 2WOD3 roundsrow 15/12 cal10 DB devils press, 45/3010 pistols Tuesday, July 8WODAMRAP
CrossFit GBAR3 WOD 07.04.25
CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AMWOD: LUMBERJACK 20 (see 07.04.24)20 dead lifts, 275/185run 400m20 KB swings, 70/55run 400m20 OH squats, 115/80run 400m20
CrossFit GBAR3 WOD 07.03.25
CrossFit GBAR3 WOD WOD (see 07.03.24)4 rounds for individual time, rest exactly 3 minutes between roundsrow 500m15 wall ball shots, 20/14 AWOD100 reps core
CrossFit GBAR3 WOD 07.02.25
CrossFit GBAR3 WOD STRENGTHbench press 5 x 2deadlift 5 x 2 WODAMRAP in 10 minutes7 hang power cleans, 135/957 push ups AWODnot for time3 rounds10
CrossFit GBAR3 WOD 07.01.25
CrossFit GBAR3 WOD WOD: 3 TABATA MASH UPS1. tabata slam ball/KB SDHP mash up 30/20, 55/40rest 2 minutes2. tabata KB SDHP/DB push press mash up
CrossFit GBAR3 WOD 06.30.25
CrossFit GBAR3 WOD STRENGTHpush press 5 x 2back squat 5 x 2 WOD (see 06.24.24)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squats AWOD20 GHD
CrossFit GBAR3 WODs June 30-July 4
CrossFit GBAR3 WODs Monday, June 30STRENGTHpush press 5 x 2back squat 5 x 2WOD (see 06.24.24)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air squats Tuesday,
CrossFit GBAR3 WOD 06.27.25
CrossFit GBAR3 WOD FUN FRIDAY PARTNER WODteams of 2AMRAP in 15 minutesBUY IN: 50 partner no wall ball shotsP1200m med ball carry, 20/14P21 wall walk5
CrossFit GBAR3 WOD 06.26.25
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1deadlift, 205/135ODD: lateral burpees + 100m DB farmer’s carryEVEN: ring dips + 100m DB waiter’s carry AWODtabata side plank
CrossFit GBAR3 WOD 06.25.25
CrossFit GBAR3 WOD STRENGTHpower snatch 10 x 1 WOD21-15-91-arm DB snatchknees to elbows1-arm DB snatchsit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 06.24.25
CrossFit GBAR3 WOD WODAMRAP in 20 minutes5 chest to bar pull ups10 plate push ups, 45/2515 OH squats, 95/65200m run AWODmax toes to bar in
CrossFit GBAR3 WOD 06.23.25
CrossFit GBAR3 WOD STRENGTHthruster (from rack) 10 x 2 WODrow 500m21 shoulder press, 95/65row 500m21 push pressrow 500m21 push jerk AWOD20 GHD hip extensions and
CrossFit GBAR3 WODs June 23-27
CrossFit GBAR3 WODs Monday, June 23STRENGTHthruster (from rack) 10 x 2WODrow 500m21 shoulder press, 95/65row 500m21 push pressrow 500m21 push jerk Tuesday, June 24WODAMRAP in
CrossFit GBAR3 WOD 06.20.25
CrossFit GBAR3 WOD WOD21-15-9toes to barsquat snatch, 95/65slam balls, 30/20 AWOD2 rounds for max sit ups20 sec side plank20 sec plank20 sec side plank30 sec
CrossFit GBAR3 WOD 06.19.25
CrossFit GBAR3 WOD WOD: DT5 rounds12 deadlifts, 155/1059 hang power cleans6 push jerk AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 06.18.25
CrossFit GBAR3 WOD STRENGTH10 x 90 sec rounds, increase load each roundpause front squat + front squat WOD (see 06.17.24)AMRAP in 5 minutes20 DU’s20 air
CrossFit GBAR3 WOD 06.17.25
CrossFit GBAR3 WOD WOD: HELEN (see 06.20.24)3 roundsrun 400m21 KB swings, 55/4012 pull ups AWOD60 sec hollow rocksrest 60 sec40 sec hollow rocksrest 40 sec20
CrossFit GBAR3 WOD 06.16.25
CrossFit GBAR3 WOD STRENGTHbench press 5-5-3-3-2-1-1 WODAMRAP in 5 minutes60 wall ball shots, 20/14max cal row rest 5 minutes AMRAP in 5 minutesrow cal from
CrossFit GBAR3 WODs June 16-20
CrossFit GBAR3 WODs Monday, June 16STRENGTHbench press 5-5-3-3-2-1-1WODAMRAP in 5 minutes60 wall ball shots, 20/14max cal rowrest 5 minutesAMRAP in 5 minutesrow cal from round
CrossFit GBAR3 WOD 06.13.25
CrossFit GBAR3 WOD WODrow 1000mthen, 3 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 06.12.25
CrossFit GBAR3 WOD WOD3 rounds50 walking lunges400m run30 alt DB snatch, 45/3020 med ball sit ups, 20/1410 DB renegade rows, 45/30 AWOD30 Russian twists
CrossFit GBAR3 WOD 06.11.25
CrossFit GBAR3 WOD STRENGTH (see 06.12.24)standing broad jump WOD12 minutes on the clock1 minute back squat (rack), 155/1051 minute DB push press, 45/302 minutes back
CrossFit GBAR3 WOD 06.10.25
CrossFit GBAR3 WOD WOD (see 06.11.24)10-9-8-7-6-5-4-3-2-1EVENOH squats, 95/65pull upspush upsbox jumps, 24/20ODDpower snatchtoes to barring dipsbox jumps AWODmax atomic sit ups in 1 minute
CrossFit GBAR3 WOD 06.09.25
CrossFit GBAR3 WOD STRENGTH10 x 90 second rounds, increase load each roundsquat clean + front squat + split jerk WODtabata row AWOD20 GHD hip extensions
CrossFit GBAR3 WODs June 9-13
CrossFit GBAR3 WODs Monday, June 9STRENGTH10 x 90 second rounds, increase load each roundsquat clean + front squat + split jerkWODtabata row Tuesday, June 10WOD
CrossFit GBAR3 WODs June 9-13
CrossFit GBAR3 WODs Monday, June 9STRENGTH10 x 90 second rounds, increase load each roundsquat clean + front squat + split jerkWODtabata row Tuesday, June 10WOD
CrossFit GBAR3 WOD 06.06.25
CrossFit GBAR3 WOD WOD3 rounds50 DU’s20 DB bench press, 50/3515 sit ups10 Curtis P’s, 95/65 AWODtabata wall sit/handstand hold mash up