WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
Subscribe to Blog via Email
Search The Blog Post

CrossFit GBAR3 WOD 04.26.24
CrossFit GBAR3 WOD WODAMRAP in 15 minutes5 devil’s press, 45/3010 deadlifts, 225/15515 DB bench press20 DU’s AWODtabata handstand hold/wall sit mash up

CrossFit GBAR3 WOD 04.25.24
CrossFit GBAR3 WOD WODrun 800m, then3 rounds15 DB push press, 45/3015 slam balls, 30/2015 box jumps, 24/2015 wall ball shots AWODmax partner med ball sit

CrossFit GBAR3 WOD 04.24.24
CrossFit GBAR3 WOD STRENGTH10 x 1 squat clean + thruster WOD21-15-9row, cal.DB thruster, 45/30butterfly sit ups AWOD30 GHD hip extensions

CrossFit GBAR3 WOD 04.23.24
CrossFit GBAR3 WOD STRENGTH (see 08.28.23)weighted pull up 1-1-1 WOD (see 04.28.23)7 rounds7 power snatch, 95/657 OH squats7 pull ups AWOD30 Russian twists

CrossFit GBAR3 WOD 04.22.24
CrossFit GBAR3 WOD STRENGTHdeadlift 5-4-3-2-1-1 WOD21-15-9SDHP, 75/55push pressrow, cal. AWOD20 GHD hip extensions and GHD sit ups

CrossFit GBAR3 WODs April 22-26
CrossFit GBAR3 WODs Monday, April 22STRENGTHdeadlift 5-4-3-2-1-1WOD21-15-9SDHP, 75/55push pressrow, cal. Tuesday, April 23STRENGTH (see 08.28.23)weighted pull up 1-1-1WOD (see 04.28.23)7 rounds7 power snatch, 95/657 OH

Saturday at The Bar 04.20.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 3: 1 reps, 1 holds weight in start position, 1 restsAMRAP in 25 minutesBUY IN:

CrossFit GBAR3 WOD 04.19.24
CrossFit GBAR3 WOD STRENGTHpush jerk 5-4-3-2-1-1 WOD20-2 wall ball shots, 20/’142-20 walking lunges AWOD50 med ball sit ups for time

CrossFit GBAR3 WOD 04.18.24
CrossFit GBAR3 WOD STRENGTHfront squat 5-4-3-2-1-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …deadlift, 115/85handstand push ups AWOD20 GHD hip extensions and GHD sit ups

CrossFit GBAR3 WOD 04.17.24
CrossFit GBAR3 WOD WOD (see 08.08.23)row 500m10 DB renegade man makers, 45/30run 400m10 DB renegade man makersrow 250m5 DB renegade man makersrun 200m5 DB renegade

CrossFit GBAR3 WOD 04.16.24
CrossFit GBAR3 WOD WOD50 alt DB snatch, 45/30400m med ball carry, 20/1430 toes to bar200m DB farmer’s carry, 45/3010 burpee box jump overs, 24/20200m DB

CrossFit GBAR3 WOD 04.15.24
CrossFit GBAR3 WOD WOD20 minutes on the clockGRACE30 clean and jerks, 135/95 for timethen, AMRAProunds of CINDY5 pull ups10 push ups15 squats AWODtabata side plank

CrossFit GBAR3 WODs April 15-19
CrossFit GBAR3 WODs Monday, April 15WOD20 minutes on the clockGrace30 clean and jerks, 135/95 for timethen, AMRAProunds of Cindy5 pull ups10 push ups15 squats Tuesday,

Saturday at The Bar 04.13.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM solo or teams of 2, for time80m barbell carry, 75/5540 hang power snatches80m sprint80m plate carry40 push

CrossFit GBAR3 WOD 04.12.24
CrossFit GBAR3 WOD WOD: NANCY (see 04.13.23)5 roundsrun 400m15 OH squats, 95/65 AWODtabata hollow rocks/superman mash up

CrossFit GBAR3 WOD 04.11.24
CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest betweenwall ball shots, 20/14KB swings, 55/40slam balls, 30/20DB push press, 45/30KB

CrossFit GBAR3 WOD 04.10.24
CrossFit GBAR3 WOD STRENGTHsquat snatch 10 x 1 WOD (see 04.10.23)row 2000m AWOD20 GHD hip extensions and GHD sit ups

CrossFit GBAR3 WOD 04.09.24
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1pull upsdeadlifts, 225/155push upsbox jumps, 24/20 AWODnot for time,15 atomic sit ups

CrossFit GBAR3 WOD 04.08.24
CrossFit GBAR3 WOD STRENGTHpush press 5-4-3-2-1-1 WOD3 rounds10 1-arm DB hang clean and jerk, 50/3510 pistols20 DU’s AWOD20 GHD hip extensions and GHD sit ups

CrossFit GBAR3 WODs April 8-12
CrossFit GBAR3 WODs Monday, April 8STRENGTHpush press 5-4-3-2-1-1WOD3 rounds10 1-arm DB hang clean and jerk, 50/3510 pistols20 DU’s Tuesday, April 9WOD10-9-8-7-6-5-4-3-2-1pull upsdeadlifts, 225/155push upsbox jumps,

Saturday at The Bar 04.06.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2-3, one works at a timeAMRAP in 20 minutes6 DB bench press, 50/355 KB SDHP,

CrossFit GBAR3 WOD 04.05.24
CrossFit GBAR3 WOD WOD (see 04.20.23)3 roundsrow 500m10 Curtis P’s12 toes to bar AWOD30 GHD hip extensions

CrossFit GBAR3 WOD 04.04.24
CrossFit GBAR3 WOD STRENGTHsplit jerk 10 x 1 WOD (see 04.04.23)AMRAP in 7 minutes8/2, 8/4, 8/6 …med ball sit ups, 20/14med ball cleans AWOD30 GHD

CrossFit GBAR3 WOD 04.03.24
CrossFit GBAR3 WOD WOD (see 04.05.23)AMRAP in 3 minutessquat clean thrusters, 115/75rest 2 minutesAMRAP in 3 minutes5 pull ups5 lateral burpeesrest 2 minutesAMRAP in 3

CrossFit GBAR3 WOD 04.02.24
CrossFit GBAR3 WOD STRENGTHshoulder press 5-4-3-2-1-1back squat 5-4-3-2-1-1 WOD (see 04.06.23)21-15-9KB swings, 55/40goblet squats AWOD30 Russian twists

CrossFit GBAR3 WOD 04.01.24
CrossFit GBAR3 WOD WOD: FIGHT GONE BAD (see 04.03.23)3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationswall ball shots, 20/14SDHP,

CrossFit GBAR3 WODs April 1-5
CrossFit GBAR3 WODs Monday, April 1WOD: FIGHT GONE BAD (see 04.03.23)3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationswall ball

Saturday at The Bar 03.30.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2-3BUY IN: 25 partner burpeesthen, in any order/rep scheme100 DB bench press, 50/35100 DB hang

CrossFit GBAR3 WOD 03.29.24
CrossFit GBAR3 WOD WODAMRAP in 20 minutes5 wall walks10 deadlifts, 225/15515 med ball sit ups20 air squats AWOD30 Russian twists

CrossFit GBAR3 WOD 03.28.24
CrossFit GBAR3 WOD WOD (see 03.29.23) 4 x 500m row rest exactly 3 minutes between AWOD 100 reps core

CrossFit GBAR3 WOD 03.27.24
CrossFit GBAR3 WOD STRENGTHbench press 5-5-3-3-2-1-1 WOD10-8-6-4-2DB devil’s press, 45/30DB walking lunges AWOD20 GHD hip extensions and GHD sit ups

CrossFit GBAR3 WOD 03.26.24
CrossFit GBAR3 WOD WOD: FREAK (see 03.20.23)first rounds of Fran, Eva, Annie and Kelly21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50

CrossFit GBAR3 WOD 03.25.24
CrossFit GBAR3 WOD STRENGTH2-postion power clean x 10choose 1:power clean + hang power clean = POWER DEVELOPMENThang power clean + power clean = TECHNIQUE DEVELOPMENT

CrossFit GBAR3 WODs March 25-29
CrossFit GBAR3 WODs Monday, March 25STRENGTH2-postion power clean x 10choose 1:power clean + hang power clean = POWER DEVELOPMENThang power clean + power clean =

Saturday at The Bar 03.23.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM solo or teams of 2, one works at a timeAMRAP in 25 minutes1 deadlift, 225/1552 pull ups3

CrossFit GBAR3 WOD 03.22.24
CrossFit GBAR3 WOD WOD (see 03.24.23)DB DIANE21-15-9DB deadlifts, 45/30handstand push ups rest 2 minutes DB ELIZABETH21-15-9DB squat cleans, 45/30ring dips AWOD20 GHD hip extensions and

CrossFit GBAR3 WOD 03.21.24
CrossFit GBAR3 WOD WOD3 rounds10 power cleans, 135/9512 slam balls, 30/20row 750m AWODtabata side plank

CrossFit GBAR3 WOD 03.20.24
CrossFit GBAR3 WOD STRENGTH2 position power snatch x 10choose 1:power snatch + hang power snatch = POWER DEVELOPMENThang power snatch + power snatch = TECHNIQUE

CrossFit GBAR3 WOD 03.19.24
CrossFit GBAR3 WOD WODrun 800m21 box jumps, 24/2021 OH squats, 95/6521 toes to barrun 400m15 box jumps15 OH squats15 toes to barrun 200m9 box jumps9

CrossFit GBAR3 WOD 03.18.24
CrossFit GBAR3 WOD STRENGTH/WODEMOM for 8 minutes2 back squats5 DB push press, 45/30rest 4 minutesEMOM for 8 minutes2 deadlifts5 DB bench press, 45/30 AWODfor time,9

CrossFit GBAR3 WODs March 18-22
CrossFit GBAR3 WODs Monday, March 18STRENGTH/WODEMOM for 8 minutesODD: 2 back squatsEVEN: 5 DB push press, 45/30rest 4 minutesEMOM for 8 minutesODD: 2 deadliftsEVEN: 5

CrossFit GBAR3 WOD 03.15.24
CrossFit GBAR3 WOD CF GAMES OPEN WOD 24.3 5 rounds of:10 thrusters, 95/6510 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of:7 thrusters, 135/957 bar

CrossFit GBAR3 WOD 03.14.24
CrossFit GBAR3 WOD WOD5 rounds, 1 minute rest between roundsAMRAP in 2 minutes20 wall ball shots, 20/14 + max reps ring rows20 wall ball shots

CrossFit GBAR3 WOD 03.13.24
CrossFit GBAR3 WOD WODAMRAP in 14 minutes5 box jumps, 24/2010 KB SDHP, 55/4015 slam balls, 30/2020 cal row AWODtabata weighted plank hold

CrossFit GBAR3 WOD 03.12.24
CrossFit GBAR3 WOD WOD3 rounds21 shoulder press/push press/push jerk, 95/6515 front squats9 hang power cleansrun 400m AWODtabata hollow rocks/superman mash up

CrossFit GBAR3 WOD 03.11.24
CrossFit GBAR3 WOD STRENGTHdeadlift 10 x 2 WOD (see 10.16.23)10 rounds10 KB swings, 55/4010 sit ups AWOD20 GHD hip extensions and GHD sit ups

CrossFit GBAR3 WODs March 11-15
CrossFit GBAR3 WODs Monday, March 11STRENGTHdeadlift 10 x 2WOD (see 10.16.23)10 rounds10 KB swings, 55/4010 sit ups Tuesday, March 12WOD3 rounds21 shoulder press/push press/push jerk,

Saturday at The Bar 03.09.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM single or teams of 2AMRAP in 20 minutes3 DB renegade rows, 45/303 chest to bar pull ups3

CrossFit GBAR3 WOD 03.08.24
CrossFit GBAR3 WOD CF GAMES OPEN WOD 24.2AMRAP in 20 minutesrow 300m10 deadlifts, 185/12550 DU’s

CrossFit GBAR3 WOD 03.07.24
CrossFit GBAR3 WOD STRENGTHsnatch grip push jerk 5 x 1snatch balance 5 x 1 WOD10-8-6-4-2hang squat snatch, 75/55handstand push ups AWOD30 Russian twists

CrossFit GBAR3 WOD 03.06.24
CrossFit GBAR3 WOD WOD200m run200m med ball carry, 20/1420 wall ball shots, 20/1420 KB swings, 55/4020 DB bench press 45/30200m run200m KB carry20 wall ball

CrossFit GBAR3 WOD 03.05.24
CrossFit GBAR3 WOD WOD (see 03.08.23)3 roundsrow 500m10 squat cleans, 135/9512 knees to elbows AWODtabata handstand hold/wall sit mash up

CrossFit GBAR3 WOD 03.04.24
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 3 WOD21-15-9pull upspush upsslam balls, 30/20box jumps, 24/20 AWOD20 GHD hip extensions and GHD sit ups

CrossFit GBAR3 WODs March 4-8
CrossFit GBAR3 WODs Monday, March 4STRENGTHOH squat 5 x 3WOD21-15-9pull upspush upsslam balls, 30/20box jumps, 24/20 Tuesday, March 5WOD (see 03.08.23)3 roundsrow 500m10 squat cleans,

CrossFit GBAR3 WOD 02.29.24
CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest between stationsKB swings, 55/40DB push press, 45/30KB SDHP, 55/40slam balls, 30/20DB

CrossFit GBAR3 WOD 02.28.24
CrossFit GBAR3 WOD STRENGTHback squat 5 x 3 WOD3 roundsrow 250m10 shoulder press, 95/65 (rack)10 butterfly sit ups AWODnot for time,3 rounds10 hollow rocks20 supermans

CrossFit GBAR3 WOD 02.27.24
CrossFit GBAR3 WOD WODAMRAP in 20 minutes5 chest to bar pull ups10 deadlifts, 225/15515 wall ball shots, 20/1420 DU’s AWODnot for time, 50 med ball

CrossFit GBAR3 WOD 02.26.24
CrossFit GBAR3 WOD STRENGTHpush press 5 x 3 WOD (see 02.28.23)3 roundsrun 200m10 DB power cleans, 45/3010 DB front squats AWOD20 GHD hip extensions and

CrossFit GBAR3 WODs Feb 26-March 1
NO 9 AM CLASSES THIS WEEK ONLY! CrossFit GBAR3 WODs Monday, Feb 26STRENGTHpush press 5 x 3WOD (see 02.28.23)3 roundsrun 200m10 DB power cleans, 45/3010

CrossFit GBAR3 WOD 02.23.24
CrossFit GBAR3 WOD WOD: CF GAMES OPEN WOD 15.527-21-15-9row, calthrusters, 95/65 AWOD30 Russian twists

CrossFit GBAR3 WOD 02.22.24
CrossFit GBAR3 WOD STRENGTH/WODEMOM for 16 minutesEVEN3 front squatsODD20 DU’s AWODtabata L-sit/plank hold mash up

CrossFit GBAR3 WOD 02.21.24
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1EVENhang power clean, 135/95pull uppush upbox jump, 24/20ODDdeadlifttoes to barring dipbox jump AWODtabata hollow rocks/superman mash up

CrossFit GBAR3 WOD 02.20.24
CrossFit GBAR3 WOD STRENGTHbench press 5 x 3 WOD3 roundsrow 250m10 slam balls, 30/20 AWOD20 GHD hip extensions and GHD sit ups

CrossFit GBAR3 WOD 02.19.24
CrossFit GBAR3 WOD WOD (see 02.20.23)4 rounds10 SDHP, 95/6510 push press20 back squats200m run AWOD2 rounds for max sit ups20 sec side plank20 sec plank20

CrossFit GBAR3 WODs Feb 19-23
CrossFit GBAR3 WODs Monday, Feb 19WOD (see 02.20.23)4 rounds10 SDHP, 95/6510 push press20 back squats200m run Tuesday, Feb 20STRENGTHbench press 5 x 3WOD3 roundsrow 250m10

Saturday at The Bar 02.17.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2-31 reps, 1 holds DB OH (50/35), 1 restsfor time, any order/rep scheme …80 DB

CrossFit GBAR3 WOD 02.16.24
Prioritizing Consistency in CrossFit: The Benefits of Maintaining Good Mental Health CrossFit isn’t just about physical fitness, it can have a profound impact on your

CrossFit GBAR3 WOD 02.15.24
Prevent CrossFit Injuries with Consistency: How Staying Committed Can Keep You Injury-Free Avoiding injury in CrossFit is crucial for success. By staying consistent in your

CrossFit GBAR3 WOD 02.14.24
The Power of Consistency in CrossFit Nutrition: How to Optimize Your Eating Habits for Success To achieve your CrossFit goals, nutrition is just as important

CrossFit GBAR3 WOD 02.13.24
Why Consistency in CrossFit is Key to Building Mental Toughness CrossFit isn’t just a physical challenge, it’s a mental one too. To push through tough

CrossFit GBAR3 WOD 02.12.24
The Consistency Factor: Why it’s Key to Succeeding in CrossFit CrossFit? More like Cross-Fit-it-in, am I right? But seriously, if you want to get in

CrossFit GBAR3 WODs Feb 12-16
CrossFit GBAR3 WODs Monday, Feb 12STRENGTHpush jerk 5 x 3WOD: ANNIE (see 02.07.23)50-40-30-20-10DU’ssit ups Tuesday, Feb 13STRENGTH8 x squat snatch + 2 OH squatsWODAMRAP in

Saturday at The Bar 02.10.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2for time, in any order or rep scheme100 heavy jump ropes20 rope climbs100 pull ups20

CrossFit GBAR3 WOD 02.09.24
CrossFit GBAR3 WOD WOD: CF GAMES OPEN WOD 18.1 (see 02.10.23)AMRAP in 20 minutes8 toes to bar10 single DB hang clean and jerk, 50/35 (5

CrossFit GBAR3 WOD 02.08.24
CrossFit GBAR3 WOD STRENGTHE2MOM for 16 minutessquat clean + front squat + push jerk + front squat + push jerk WOD50 DU’s for time AWOD20

CrossFit GBAR3 WOD 02.07.24
CrossFit GBAR3 WOD WODrow 1000m, then3 rounds20 wall ball shots, 20/1420 box jumps, 24/2020 KB swings, 55/4020 slam balls, 30/20 AWOD50 med ball sit ups

CrossFit GBAR3 WOD 02.06.24
CrossFit GBAR3 WOD STRENGTHdeadlift 5 x 3 WOD (see 01.26.22)6 minutes on the clockrun 800mmax reps chest to bar pull ups AWOD20 GHD hip extensions

CrossFit GBAR3 WOD 02.05.24
CrossFit GBAR3 WOD WOD (see 02.06.23)3 rounds200m run200m DB carry, 45/3010 back squats, 225/155 (from rack)5 DB renegade rows, 45/30 AWODtabata handstand hold/plank hold

CrossFit GBAR3 WODs Feb 5-9
CrossFit GBAR3 WODs Monday, Feb 5WOD (see 02.06.23)3 rounds200m run200m DB carry, 45/3010 back squats, 225/155 (from rack)5 DB renegade rows, 45/30 Tuesday, Feb 6STRENGTHdeadlift

Saturday at The Bar 01.27.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM Teams of 3-4Partner 1 starts at station 2. Partners 2-4 follow behind.24 rounds1. spot bench press2. 10

CrossFit GBAR3 WOD 02.02.24
CrossFit GBAR3 WOD WOD: CF GAMES OPEN WOD 22.1 (see 02.03.23)AMRAP in 15 minutes3 wall walks12 alt 1-arm DB snatches, 50/3515 box jump overs, 24/20

CrossFit GBAR3 WOD 02.01.24
CrossFit GBAR3 WOD WOD (see 01.27.22)row 500m15 high hang power snatch, 95/6515 OH squatsrow 500m15 low hang power snatch15 OH squatsrow 500m15 power snatch15 OH

CrossFit GBAR3 WOD 01.31.24
CrossFit GBAR3 WOD STRENGTHpush press 5 x 5 WOD20-2 OH walking lunges, 45/252-20 sit ups AWODgroup stretch

CrossFit GBAR3 WOD 01.30.24
CrossFit GBAR3 WOD WODAMRAP in 18 minutes1-1-1-1, 2-2-2-2, 3-3-3-3 …pull uppush upclean and jerk, 135/95wall ball shots, 20/14 AWODnot for time, 50 med ball sit

CrossFit GBAR3 WOD 01.29.24
CrossFit GBAR3 WOD STRENGTHback squat 5 x 5 WOD3 roundsrun 400m10 KB swings, 55/4010 goblet squats AWOD20 GHD hip extensions and GHD sit ups

CrossFit GBAR3 WODs Jan 29-Feb 2
CrossFit GBAR3 WODs Monday, Jan 29STRENGTHback squat 5 x 5WOD3 roundsrun 400m10 KB swings, 55/4010 goblet squats Tuesday, Jan 30WODAMRAP in 18 minutes1-1-1-1, 2-2-2-2, 3-3-3-3

Saturday at The Bar 01.27.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 3-41 works, 1 holds plate overhead, 1 restsfor time200m run (all, including plate overhead)30 ground

CrossFit GBAR3 WOD 01.26.24
CrossFit GBAR3 WOD WOD: CF GAMES OPEN WOD 16.4/17.4 (see 01.27.23)AMRAP in 13 minutes55 deadlifts, 225/15555 wall ball shots, 20/1455 cal row55 hand stand push

CrossFit GBAR3 WOD 01.25.24
CrossFit GBAR3 WOD STRENGTHpower clean 10 x 1 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/201-arm DB hang clean and jerk, 50/35 AWODnot for

CrossFit GBAR3 WOD 01.24.24
CrossFit GBAR3 WOD WOD: SNATCH CHIEF (see 02.01.23)5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power snatch, 115/756 push ups9 squats AWODfor time,9

CrossFit GBAR3 WOD 01.23.24
CrossFit GBAR3 WOD STRENGTHbench press 5 x 5 WOD3 rounds10 devil’s press, 45/3010 box jumps, 24/20 AWOD20 GHD hip extensions and GHD sit ups

CrossFit GBAR3 WOD 01.22.24
CrossFit GBAR3 WOD WODrow 500m21 shoulder press, 95/6515 back squats9 butterfly sit upsrow 500m21 push press15 back squats9 butterfly sit upsrow 500m21 push jerk15 back

CrossFit GBAR3 WODs Jan 22-26
🌟 Get Pumped for CrossFit Open 2024! 🌟 It’s time for an epic month of fitness fun – the CrossFit Open is here! For those

Saturday at The Bar 01.20.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2-3, 1 works at a time30 rounds, 30 minute time cap5 DB bench press, 45/305

CrossFit GBAR3 WOD 01.19.24
CrossFit GBAR3 WOD WODAMRAP in 15 minutes10 hand stand push ups20 KB swings, 55/4030 toes to bar40 KB SDHP50 DU’S AWOD30 Russian twists