Workouts, Happenings, and Updates at CrossFit GBAR3
The Blog
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
CrossFit GBAR3 WODs April 7-11
CrossFit GBAR3 WODs Monday, April 7STRENGTHpush press 5 x 5WODAMRAP in 10 minutes10 1-arm DB hang clean and jerk, 50/3510 pistols20 DU’s Tuesday, April 8WOD
CrossFit GBAR3 WOD 04.04.25
CrossFit GBAR3 WOD WOD (see 04.05.24)3 roundsrow 500m10 Curtis P’s, 95/6512 toes to bar AWODtabata side plank
CrossFit GBAR3 WOD 04.03.25
CrossFit GBAR3 WOD STRENGTHsplit jerk 10 x 1 WOD (see 04.04.24)AMRAP in 7 minutes8/2, 8/4, 8/6 …med ball sit ups, 20/14med ball cleans AWOD30 GHD
CrossFit GBAR3 WOD 04.02.25
CrossFit GBAR3 WOD WOD (see 04.03.24)AMRAP in 3 minutessquat clean thrusters, 115/75rest 2 minutesAMRAP in 3 minutes5 pull ups5 lateral burpeesrest 2 minutesAMRAP in 3
CrossFit GBAR3 WOD 04.01.25
CrossFit GBAR3 WOD STRENGTHshoulder press 5-4-3-2-1-1deadlift 5-4-3-2-1-1 WOD (see 04.02.24)21-15-9KB swings, 55/40goblet squats AWOD30 Russian twists
CrossFit GBAR3 WOD 03.31.25
CrossFit GBAR3 WOD WOD: FIGHT GONE BAD (see 04.01.24)3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationswall ball shots, 20/14SDHP,
CrossFit GBAR3 WODs March 31-April 4
CrossFit GBAR3 WODs Monday, March 31WOD: FIGHT GONE BAD (see 04.01.24)3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationswall ball
CrossFit GBAR3 WOD 03.28.25
CrossFit GBAR3 WOD WODAMRAP in 20 minutes5 DB renegade rows, 45/3010 deadlifts, 225/15515 med ball sit ups20 air squats AWODtabata wall sit/handstand hold mash up
CrossFit GBAR3 WOD 03.27.25
CrossFit GBAR3 WOD WOD (see 03.28.24)4 x 500m rowrest exactly 3 minutes between rows AWOD100 reps core
CrossFit GBAR3 WOD 03.26.25
CrossFit GBAR3 WOD STRENGTHbench press 10 x 2 WOD5 rounds20 OH walking lunges, 45/255 burpees on plate AWOD30 Russian twists
CrossFit GBAR3 WOD 03.25.25
CrossFit GBAR3 WOD WOD: FREAK (see 03.26.24)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 03.24.25
CrossFit GBAR3 WOD STRENGTH10 x hang power clean + 2 push jerks WOD: SQT (see 03.25.24)3 rounds10 G2OH, 95/65200m shuttle sprint (50m out and back
CrossFit GBAR3 WODs March 24-28
CrossFit GBAR3 WODs Monday, March 24STRENGTH10 x hang power clean + 2 push jerksWOD: SQT (see 03.25.24)3 rounds10 G2OH, 95/65200m shuttle sprint (50m out and
CrossFit GBAR3 WOD 03.21.25
CrossFit GBAR3 WOD WOD (see 03.22.24)DB DIANE21-15-9DB deadlifts, 45/30handstand push ups rest 2 minutes DB ELIZABETH21-15-9DB squat cleans, 45/30ring dips AWODfor time,9 v-ups15 n-ups21 sit
CrossFit GBAR3 WOD 03.20.25
CrossFit GBAR3 WOD WODrow 1000m21 box jumps, 24/2021 OH squats, 95/6521 toes to barrow 500m15 box jumps15 OH squats15 toes to barrow 250m9 box jumps9
CrossFit GBAR3 WOD 03.19.25
CrossFit GBAR3 WOD STRENGTHEMOM for 16 minutesODD: 3 power snatchEVEN: 5-8 DB bench press, 50/35 AWODtabata side plank
CrossFit GBAR3 WOD 03.18.25
CrossFit GBAR3 WOD WODAMRAP in 20 minutes5 clean and jerks, 135/9510 pull ups5 clean and jerks10 push ups15 wall ball shots, 20/1420 DU’s AWOD50 med