Workouts, Happenings, and Updates at CrossFit GBAR3
The Blog
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
CrossFit GBAR3 WOD 06.05.25
CrossFit GBAR3 WOD STRENGTHback squat 5-5-3-3-2-1-1 WODEMOM 15/12 cal rowcomplete as many rounds as possible or until you reach 20 rounds AWOD100 reps core
CrossFit GBAR3 WOD 06.04.25
CrossFit GBAR3 WOD WOD (see 06.04.24)3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 chest to bar pull ups6 KB swings, 55/409 goblet squats
CrossFit GBAR3 WOD 06.03.25
CrossFit GBAR3 WOD WOD3 rounds for time21 wall ball shots, 20/1415 deadlifts, 205/1359 single DB box step overs, 45/30400m run AWOD50 med ball sit ups
CrossFit GBAR3 WOD 06.02.25
CrossFit GBAR3 WOD STRENGTHpush press 5-5-3-3-2-1-1 WOD (see 07.01.24)21-15-9thruster, 95/65toes to bar AWOD30 GHD hip extensions
CrossFit GBAR3 WODs June 2-6
CrossFit GBAR3 WODs Monday, June 2STRENGTHpush press 5-5-3-3-2-1-1WOD (see 07.01.24)21-15-9thruster, 95/65toes to bar Tuesday, June 3WOD3 rounds for time21 wall ball shots, 20/1415 deadlifts, 205/1359
CrossFit GBAR3 WOD 05.29.25
CrossFit GBAR3 WOD WOD (see 05.29.24)21-15-9row, calDB devil’s press, 45/30slam balls, 30/20toes to bar AWODtabata side plank
CrossFit GBAR3 WOD 05.28.25
CrossFit GBAR3 WOD STRENGTHdeadlift 5-5-3-3-2-1-1 WOD (see 05.28.24)7 rounds7 SDHP, 75/557 push press AWODtabata hollow rock/superman mash up
CrossFit GBAR3 WOD 05.27.25
CrossFit GBAR3 WOD STRENGTH10 x 90 sec rounds, increase load each roundsnatch pull + hang power snatch + power snatch WOD50-40-30DU’ssit ups AWOD30 GHD hip
CrossFit GBAR3 WOD 05.26.25
CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AMWOD: MEMORIAL DAY MURPHrun 1 mile100 pull ups200 push ups300 squatsrun 1 mileYou may break up the
CrossFit GBAR3 WODs May 26-30
CrossFit GBAR3 WODs Monday, May 26ONE CLASS TODAY AT 8:30 AMWOD: MEMORIAL DAY MURPHrun 1 mile100 pull ups200 push ups300 squatsrun 1 mileYou may break
CrossFit GBAR3 WOD 05.23.25
CrossFit GBAR3 WOD WODAMRAP in 17 minutes5 squat snatch, 95/6510 chest to bar pull ups5 squat snatch10 handstand push ups
CrossFit GBAR3 WOD 05.22.25
CrossFit GBAR3 WOD WOD (see 05.16.24)run 600mrow 750m21 burpee box jump overs, 24/20run 400mrow 500m15 burpee box jump oversrun 200mrow 250m9 burpee box jump overs
CrossFit GBAR3 WOD 05.21.25
CrossFit GBAR3 WOD STRENGTHsumo deadlift 5 x 3 WOD25 KB swings, 55/40then,5 roundssprint to grate10 jumping squatssprint to start10 KB SDHPthen,25 KB swings AWOD30 Russian
CrossFit GBAR3 WOD 05.20.25
CrossFit GBAR3 WOD WODAMRAP in 4 minutesrow, calAMRAP in 4 minutesclean and jerk, 135/95AMRAP in 4 minutes10 slam balls, 30/2010 sit ups AWODtabata L-sit/plank hold
CrossFit GBAR3 WOD 05.19.25
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 3 WOD40 walking lunges4 rounds10 alt DB snatch, 50/355 ring dips30 walking lunges3 rounds10 alt DB snatch5 ring
CrossFit GBAR3 WODs May 19-23
CrossFit GBAR3 WODs Monday, May 19STRENGTHOH squat 5 x 3WOD40 walking lunges4 rounds10 alt DB snatch, 50/355 ring dips30 walking lunges3 rounds10 alt DB snatch5
CrossFit GBAR3 WOD 05.16.25
CrossFit GBAR3 WOD WOD (see 06.02.23)4 rounds10 power cleans, 115/7510 shoulder to OH20 back squats20 DU’s AWODtabata side plank
CrossFit GBAR3 WOD 05.15.25
CrossFit GBAR3 WOD WOD (see 05.15.24)200m DB carry, 45/30200m back pedal5 DB renegade rows, 45/3010 KB swings, 55/4015 wall ball shots, 20/14200m KB carry200m back
CrossFit GBAR3 WOD 05.14.25
CrossFit GBAR3 WOD STRENGTH10 x 90 sec rounds, increase load each roundhang power clean + power clean WODrow 500m25 burpees50 pull ups25 burpeesrow 500m AWOD30
CrossFit GBAR3 WOD 05.13.25
CrossFit GBAR3 WOD STRENGTHE2MOM for 16 minutes3 bench press + 3 deadlifts WODfor time, run Kluge Lakes Lane AWODnot for time, 2 rounds10 hollow rocks20
CrossFit GBAR3 WOD 05.12.25
CrossFit GBAR3 WOD STRENGTH (see 01.19.23)max height box jump WOD3 rounds21 OH squats, 95/6515 toes to bar9 box jump overs, 24/20 AWODtabata wall sit/hand stand
CrossFit GBAR3 WODs May 12-16
CrossFit GBAR3 WODs Monday, May 12STRENGTH (see 01.19.23)max height box jumpWOD3 rounds21 OH squats, 95/6515 toes to bar9 box jump overs, 24/20 Tuesday, May 13STRENGTHE2MOM
CrossFit GBAR3 WOD 05.09.25
CrossFit GBAR3 WOD WODrun Kluge Lakes Lane5 rounds of Cindyrun 800m3 rounds of Cindyrun 400m1 round of Cindy 1 round of Cindy is 5 pull
CrossFit GBAR3 WOD 05.08.25
CrossFit GBAR3 WOD STRENGTHpush press 5 x 3back squat 5 x 3 WOD (see 05.08.24)AMRAP in 5 minutes3-6-9 …wall ball shots, 20/14med ball sit ups
CrossFit GBAR3 WOD 05.07.25
CrossFit GBAR3 WOD WOD (see 05.07.24)25 slam balls, 30/2025 ring rows1 lap OH plate carry, 45/2550 DB bench press, 45/3050 KB SDHP1 lap OH plate
CrossFit GBAR3 WOD 05.06.25
CrossFit GBAR3 WOD WOD5 rounds, 1 minute rest between rounds10 deadlifts, 225/15515 KB swings, 55/4020 box jumps, 24/20250m row AWODmax toes to bar in 1
CrossFit GBAR3 WOD 05.05.25
CrossFit GBAR3 WOD STRENGTHshoulder press 5 x 3front squat 5 x 3 WODAMRAP in 10 minutes2 – 4 – 6 …burpeessquat cleans, 135/95 AWOD20 GHD
CrossFit GBAR3 WODs May 5-9
CrossFit GBAR3 WODs Monday, May 5STRENGTHshoulder press 5 x 3front squat 5 x 3WODAMRAP in 10 minutes2 – 4 – 6 …burpeessquat cleans, 135/95 Tuesday,
CrossFit GBAR3 WOD 05.02.25
CrossFit GBAR3 WOD STRENGTHpush jerk 5 x 5 WOD (see 05.03.24)AMRAP in 10 minutes3-6-9 …knees to elbowsDB deadlift, 45/30DB push press AWOD30 Russian twists
CrossFit GBAR3 WOD 05.01.25
CrossFit GBAR3 WOD WOD3 roundsrow 30/24 cal21 push ups15 power snatch, 95/659 single DB box step overs, 45/30 – 24/20 AWOD20 GHD hip extensions and
CrossFit GBAR3 WOD 04.30.25
CrossFit GBAR3 WOD WOD (see 05.01.24)4 rounds for time,5 power cleans, 135/9525 wall ball shots, 20/145 power cleans25 KB swings, 55/40 AWODnot for time, 50
CrossFit GBAR3 WOD 04.29.25
CrossFit GBAR3 WOD WOD3 rounds, rest exactly 3 minutes between roundsrun 400m20 pull ups30 sit ups40 squatsrun 400m AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 04.28.25
CrossFit GBAR3 WOD STRENGTH: CROSSFIT TOTAL (see 04.29.24)back squat 1-1-1shoulder press 1-1-1deadlift 1-1-1 WODmax calorie bike in 2 minutes AWOD100 reps core
CrossFit GBAR3 WODs April 28-May 2
CrossFit GBAR3 WODs Monday, April 28STRENGTH: CROSSFIT TOTAL (see 04.29.24)back squat 1-1-1shoulder press 1-1-1deadlift 1-1-1WODmax calorie bike in 2 minutes Tuesday, April 29WOD3 rounds, rest
CrossFit GBAR3 WOD 04.25.25
CrossFit GBAR3 WOD WOD50-40-30DU’s21-15-9DB devils press, 45/30slam balls, 30/20KB SDHP, 55/40goblet squats AWODfor time,9 toes to bar15 knees to elbows21 sit ups
CrossFit GBAR3 WOD 04.24.25
CrossFit GBAR3 WOD STRENGTHsquat snatch 10 x 1 WOD11 minutes on the clockrun Kluge Lakes Lanethen, AMRAP3-6-9 …hang squat snatch, 75/55chest to bar pull ups
CrossFit GBAR3 WOD 04.23.25
CrossFit GBAR3 WOD WOD3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 wall walks6 deadlifts, 185/1159 box jumps, 24/20 AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 04.22.25
CrossFit GBAR3 WOD WODAMRAP in 18 minutes10 wall ball shots, 20/145 thrusters, 95/65row 250m AWODfor time, 50 butterfly sit ups
CrossFit GBAR3 WOD 04.21.25
CrossFit GBAR3 WOD STRENGTHE2MOM for 10 minutes5 back squats + 5 DB push jerk, 50/35rest 4 minutesE2MOM for 10 minutes5 deadlifts + 5 DB bench
CrossFit GBAR3 WODs April 21-25
CrossFit GBAR3 WODs Monday, April 21STRENGTHE2MOM for 10 minutes5 back squats + 5 DB push jerk, 50/35rest 4 minutesE2MOM for 10 minutes5 deadlifts + 5
CrossFit GBAR3 WOD 04.18.25
CrossFit GBAR3 WOD WOD3 rounds50 walking lunges21 shoulder press/push press/push jerk, 95/6515 toes to bar9 SDHP AWODgroup stretch
CrossFit GBAR3 WOD 04.17.25
CrossFit GBAR3 WOD WOD50 alt DB snatch, 45/30400m med ball carry, 20/1430 wall ball shots200m KB suitcase carry, 55/4010 burpee box jump overs, 24/20200m DB
CrossFit GBAR3 WOD 04.16.25
CrossFit GBAR3 WOD WOD (see 04.15.24)20 minutes on the clockGRACE30 clean and jerks, 135/95 for timethen,AMRAP rounds of CINDY5 pull ups10 push ups15 squats AWOD2
CrossFit GBAR3 WOD 04.15.25
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 5 WOD (see 11.30.23)AMRAP in 10 minutes30 DU’s15 power snatch,, 75/55 AWOD30 Russian twists
CrossFit GBAR3 WOD 04.14.25
CrossFit GBAR3 WOD STRENGTHfront squat 5 x 5 WOD (see 04.18.24)AMRAP in 7 minutes8/2, 8/4, 8/6 …deadlift, 115/85handstand push ups AWOD20 GHD hip extensions and
CrossFit GBAR3 WODs April 14-18
CrossFit GBAR3 WODs Monday, April 14STRENGTHfront squat 5 x 5WOD (see 04.18.24)AMRAP in 7 minutes8/2, 8/4, 8/6 …deadlift, 115/85handstand push ups Tuesday, April 15STRENGTHOH squat
CrossFit GBAR3 WOD 04.11.25
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 04.10.25
CrossFit GBAR3 WOD WOD: NANCY (see 04.12.24)5 roundsrun 400m15 OH squats, 95/65 AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 04.09.25
CrossFit GBAR3 WOD STRENGTHsquat clean + split jerk 10 x 1 WOD (see 04.10.24)row 2000m AWODfor time,50 butterfly sit ups
CrossFit GBAR3 WOD 04.08.25
CrossFit GBAR3 WOD WOD (see 04.09.24)10-9-8-7-6-5-4-3-2-1pull upsdeadlifts, 225/155push upsbox jumps, 24/20 AWODnot for time,15 atomic sit ups
CrossFit GBAR3 WOD 04.07.25
CrossFit GBAR3 WOD STRENGTHpush press 5 x 5 WODAMRAP in 10 minutes10 1-arm DB hang clean and jerk, 50/3510 pistols20 DU’s AWOD20 GHD hip extensions