Workouts, Happenings, and Updates at CrossFit GBAR3
The Blog
CrossFit GBAR3 WOD 01.15.25
CrossFit GBAR3 WOD STRENGTH8 x squat clean + front squat + push jerk + front squat + split jerk WOD10-8-6-4-2 pistols5-4-3-2-1 wall walks AWODnot for
CrossFit GBAR3 WOD 01.14.25
CrossFit GBAR3 WOD WOD5 rounds20 KB swings, 55/4015 box jumps, 24/2010 burpees AWODtabata wall sit/handstand hold mash up
CrossFit GBAR3 WOD 01.13.25
CrossFit GBAR3 WOD STRENGTH8 x hang squat snatch + squat snatch WOD (see 10.08.24)20-2alt DB snatch, 45/302-20walking lunges AWOD20 GHD hip extensions and GHD sit
CrossFit GBAR3 WODs Jan 13-17
CrossFit GBAR3 WODs Monday, Jan 13STRENGTH8 x hang squat snatch + squat snatchWOD (see 06.27.24)20-2alt DB snatch, 45/302-20walking lunges Tuesday, Jan 14WOD5 rounds20 KB swings,
CrossFit GBAR3 WOD 01.10.25
CrossFit GBAR3 WOD WOD21-15-9deadlift, 225/155push upsbox jumps, 24/2050/40/30DU’s AWODnot for time,3 rounds10 hollow rocks20 Superman’s
CrossFit GBAR3 WOD 01.09.25
CrossFit GBAR3 WOD WOD (see 01.09.24)0:00-1:00 row, meters1:00-2:00 1 thruster, 95/65 + row2:00-3:00 2 thrusters + row3:00-4:00 3 thrusters + row4:00-5:00 4 thrusters + row…
CrossFit GBAR3 WOD 01.08.25
CrossFit GBAR3 WOD WOD (see 01.10.24)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 01.07.25
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 3 WODAMRAP in 10 minutes2-4-6-8 …power snatch, 95/65OH squatbutterfly sit ups AWOD30 Russian twists
CrossFit GBAR3 WOD 01.06.25
CrossFit GBAR3 WOD STRENGTHfront squat 5 x 3 WOD (see 09.11.24)AMRAP in 7 minutes2-4-6-8 …power clean, 155/105hand stand push up AWOD20 GHD hip extensions and
CrossFit GBAR3 WODs Jan 6-10
CrossFit GBAR3 WODs Monday, Jan 6STRENGTHfront squat 5 x 3WOD (see 09.11.24)AMRAP in 7 minutes2-4-6-8 …power clean, 155/105hand stand push up Tuesday, Jan 7STRENGTHOH squat
CrossFit GBAR3 WOD 01.03.25
CrossFit GBAR3 WOD STRENGTH/WODE2MOM for 16 minutes3 bench press4 KB swings, 55/405 box jumps, 24/20 AWOD2 rounds for max sit ups20 sec side plank20 sec
CrossFit GBAR3 WOD 01.02.25
CrossFit GBAR3 WOD NORMAL CLASS SCHEDULE RESUMES TODAY WOD (see 04.17.24)row 500m10 DB renegade man makers, 45/30run 400m10 DB renegade man makersrow 250m5 DB renegade
CrossFit GBAR3 WOD 12.31.24
CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AM WODAMRAP 2420 DU’s25 pull ups20 DU’s25 thrusters, 95/6520 DU’s25 sit ups20 DU’s25 power snatch, 95/65
CrossFit GBAR3 WOD 12.30.24
CrossFit GBAR3 WOD CLASSES TODAY AT 8 AM AND 5:30 PM WODAMRAP in 15 minutes5 toes to bar10 power cleans, 135/9515 wall ball shots, 20/15
CrossFit GBAR3 WODs Dec 30-Jan 3
CrossFit GBAR3 WODs Monday, Dec 30CLASSES AT 8 AM AND 5:30 PMSTRENGTH/WODAMRAP in 15 minutes5 power cleans, 135/9510 wall ball shots, 20/145 power cleans10 toes
CrossFit GBAR3 WOD 12.27.24
CrossFit GBAR3 WOD CLASSES TODAY AT 8 AM AND 5:30 PM STRENGTHdeadlift 5 x 3 WOD (see 12.28.23)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (rack)air
CrossFit GBAR3 WOD 12.26.24
CrossFit GBAR3 WOD CLASSES TODAY AT 8 AM AND 5:30 PM WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 box jumps, 24/2015 KB swings, 55/4015
CrossFit GBAR3 WOD 12.24.24
CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AM WOD: 12 DAYS OF CHRISTMAS CROSSFIT1 wall walk2 deadlifts, 225/1553 ring rows4 push ups5 jumping squats6
CrossFit GBAR3 WOD 12.23.24
CrossFit GBAR3 WOD CLASSES TODAY AT 8 AM AND 5:30 PM STRENGTH/WODEMOM for 8 minutes2 push jerk + 5 DB front squats, 45/30rest 4 minutesEMOM
CrossFit GBAR3 WODs Dec 23-27
CrossFit GBAR3 WODs Monday, Dec 23CLASSES AT 8 AM AND 5:30 PMSTRENGTH/WODEMOM for 8 minutes2 push jerk + 5 DB front squats, 45/30rest 4 minutesEMOM
CrossFit GBAR3 WOD 12.20.24
CrossFit GBAR3 WOD WOD (see 12.22.23)AMRAP in 18 minutes1-1-1-1, 2-2-2-2, 3-3-3-3 …pull uppush upsquat snatch, 95/65box jump, 24/20 AWODnot for time, 15 atomic sit ups
CrossFit GBAR3 WOD 12.19.24
CrossFit GBAR3 WOD WOD (see 12.21.23)50 deadlifts, 75/55run 400m40 thrusters,run 400m30 SDHPrun 400m20 lateral burpeesrun 400m AWODtabata handstand hold/wall sit mash up
CrossFit GBAR3 WOD 12.18.24
CrossFit GBAR3 WOD STRENGTHpush press 5 x 3 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/201-arm DB hang clean and jerk, 50/35 AWOD30 Russian
CrossFit GBAR3 WOD 12.17.24
CrossFit GBAR3 WOD WOD (see 12.19.23)3 roundsrow 500m21 wall ball shots, 20/1415 deadlifts, 225/1559 ring push ups AWODmax med ball sit ups in 1 minute
CrossFit GBAR3 WOD 12.16.24
CrossFit GBAR3 WOD STRENGTH8 x 3 position power snatch (high hang, low hang, ground) WOD (12.18.23)21-15-91-arm DB snatch, 45/30toes to bar1-arm DB snatchsit ups AWOD30
CrossFit GBAR3 WODs Dec 16-20
CrossFit GBAR3 WODs Monday, Dec 16STRENGTH8 x 3 position power snatch (high hang, low hang, ground)WOD (12.18.23)21-15-91-arm DB snatch, 45/30toes to bar1-arm DB snatchsit ups
CrossFit GBAR3 WOD 12.13.24
CrossFit GBAR3 WOD WOD (see 12.16.22)5 rounds, 1 minute rest between roundsAMRAP in 2 minutes20 KB swings, 55/40 then max reps back squats, 135/95 (from
CrossFit GBAR3 WOD 12.12.24
CrossFit GBAR3 WOD WOD: 80 AND AWESOME, CELEBRATING TOM WILSON’S INCREDIBLE MILESTONE!CHOOSE 5 MOVEMENTS, CAN GO IN ANY ORDER/REP SCHEME80 deadlifts, 135/9580 wall ball shots,
CrossFit GBAR3 WOD 12.11.24
CrossFit GBAR3 WOD STRENGTHsplit jerk 8 x 2 WOD30-20-10DB power cleans, 45/30OH walking lunges, 45/30 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 12.10.24
CrossFit GBAR3 WOD WOD (see 12.14.23)50-40-30-20-10row, cal.AFTER each set10 slam balls, 30/2010 toes to bar AWOD30 Russian twists
CrossFit GBAR3 WOD 12.09.24
CrossFit GBAR3 WOD STRENGTHback squat 5 x 3 WOD21-15-9shoulder press, 95/65push upsbox jumps, 24/20 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs Dec 9-13
CrossFit GBAR3 WODs Monday, Dec 9STRENGTHback squat 5 x 3WOD21-15-9shoulder press, 95/65push upsbox jumps, 24/20 Tuesday, Dec 10WOD (see 12.14.23)50-40-30-20-10row, cal.AFTER each set10 slam balls,
CrossFit GBAR3 WOD 12.06.24
CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest between stationsDB push press, 45/30box jumps, 24/20KB swings, 55/40KB SDHPDB bench
CrossFit GBAR3 WOD 12.05.24
CrossFit GBAR3 WOD WOD (see 12.06.23)10-9-8-7-6-5-4-3-2-1deadlifts, 225/155EVENDB renegade rows, 45/30pull upsODDDB thrusterring dipsAWOD30 Russian twists
CrossFit GBAR3 WOD 12.04.24
CrossFit GBAR3 WOD STRENGTHpush jerk 5 x 5 WOD21-18-15-12-9-6-3jump squatsrun 100m AFTER each set AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 12.03.24
CrossFit GBAR3 WOD WOD (see 12.07.23)AMRAP in 15 minutes5 hang power snatch, 95/6510 OH squats, 95/6515 slam balls, 30/2020 DU’s AWODmax toes to bar in
CrossFit GBAR3 WOD 12.02.24
CrossFit GBAR3 WOD STRENGTHbench press 5 x 5 WOD21-18-15-12-9-6-3wall ball shots, 20/14med ball sit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WODs Dec 2-6
CrossFit GBAR3 WODs Monday, Dec 2STRENGTHbench press 5 x 5WOD21-18-15-12-9-6-3wall ball shots, 20/14med ball sit ups Tuesday, Dec 3WOD (see 12.07.23)AMRAP in 15 minutes5 hang
CrossFit GBAR3 WOD 11.29.24
CrossFit GBAR3 WOD Friday and Saturday, Nov 29-30CLOSED FOR THE HOLIDAY!!
CrossFit GBAR3 WOD 11.28.24
CrossFit GBAR3 WOD Thursday, Nov 28HAPPY THANKSGIVING!ONE CLASS TODAY AT 8:30 AM WOD: FILTHY FIFTYsingle or with a partner50 box jumps, 24/2050 jumping pull ups50
CrossFit GBAR3 WOD 11.27.24
CrossFit GBAR3 WOD NO AFTERNOON CLASSES TODAY WOD (see 11.22.23)AMRAP in 20 minutes1 round of Cindyrun 200m2 rounds of Cindyrun 200m3 rounds …Cindy is 5
CrossFit GBAR3 WOD 11.26.24
CrossFit GBAR3 WOD WOD (see 11.21.23)7 rounds7 power cleans, 95/657 thrusters7 lateral burpees AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 11.25.24
CrossFit GBAR3 WOD WOD (see 11.20.23)row 750m21 deadlifts, 225/15521 toes to barrow 500m15 deadlifts15 toes to barrow 250m9 deadlifts9 toes to bar AWODtabata side plank
CrossFit GBAR3 WODs Nov 25-29
CrossFit GBAR3 WODs Monday, Nov 25WOD (see 11.20.23)row 750m21 deadlifts, 225/15521 toes to barrow 500m15 deadlifts15 toes to barrow 250m9 deadlifts9 toes to bar Tuesday,
CrossFit GBAR3 WOD 11.22.24
CrossFit GBAR3 WOD WOD (see 12.01.23)3 roundsrow 500m10 power cleans, 135/9512 chest to bar pull ups AWODtabata L-sit/plank hold mash up
CrossFit GBAR3 WOD 11.21.24
CrossFit GBAR3 WOD STRENGTHfront squat 5 x 5 WOD20-2 OH walking lunges, 45/252-20 sit ups AWODbanded stretching
CrossFit GBAR3 WOD 11.20.24
CrossFit GBAR3 WOD WOD (see 11.28.23)800m run21 wall ball shots, 20/1415 KB swings, 55/409 DB deadlifts, 45/30400m run + 200m DB carry21 wall ball shots15
CrossFit GBAR3 WOD 11.19.24
CrossFit GBAR3 WOD WOD (see 11.29.23)AMRAP in 18 minutes15 box jumps, 24/2012 push press, 115/759 toes to bar AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 11.18.24
CrossFit GBAR3 WOD STRENGTHdeadlift 5 x 5 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/20push ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs Nov 18-22
CrossFit GBAR3 WODs Monday, Nov 18STRENGTHdeadlift 5 x 5WODAMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/20push ups Tuesday, Nov 19WOD (see 11.29.23)AMRAP in 18
CrossFit GBAR3 WOD 11.15.24
CrossFit GBAR3 WOD WOD (see 11.14.23)AMRAP in 17 minutes20 wall ball shots, 20/1420 SDHP, 75/5520 box jumps, 24/2020 push press, 75/5520 cal row AWODmax med
CrossFit GBAR3 WOD 11.14.24
CrossFit GBAR3 WOD WOD (see 11.17.23)row 1000m100 squats50 DB bench press, 45/30row 500m50 squats25 DB bench press AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 11.13.24
CrossFit GBAR3 WOD WOD3 roundsrun 400m10 Curtis P’s, 95/6512 pull ups AWODtabata wall sit/hand stand hold mash up
CrossFit GBAR3 WOD 11.12.24
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 5 WODAMRAP in 10 minutes10 KB swings, 55/4010 sit ups10 DU’s AWOD30 Russian twists
CrossFit GBAR3 WOD 11.11.24
CrossFit GBAR3 WOD STRENGTHclean and jerk 10 x 1 WOD (see 11.13.23)10-8-6-4-21-arm DB hang clean and jerk, 50/35pistols AWOD20 GHD hip extensions and GHD sit
CrossFit GBAR3 WODs Nov 11-15
CrossFit GBAR3 WODs Monday, Nov 11STRENGTHclean and jerk 10 x 1WOD (see 11.13.23)10-8-6-4-21-arm DB hang clean and jerk, 50/35pistols Tuesday, Nov 12STRENGTHOH squat 5 x
Saturday at The Bar 11.09.24
GBAR3 FALL FEST 8:30 AM GUY & GIRL TEAMS OF 2: expect fun, challenging partner workouts that’ll test your teamwork and leave you pumped! Then,
CrossFit GBAR3 WOD 11.08.24
GBAR3 FALL FEST IS THIS SATURDAY! GUY & GIRL TEAMS OF 2: expect fun, challenging partner workouts that’ll test your teamwork and leave you pumped!
CrossFit GBAR3 WOD 11.07.24
GBAR3 FALL FEST IS THIS SATURDAY! GUY & GIRL TEAMS OF 2: expect fun, challenging partner workouts that’ll test your teamwork and leave you pumped!
CrossFit GBAR3 WOD 11.06.24
GBAR3 FALL FEST IS THIS SATURDAY! GUY & GIRL TEAMS OF 2: expect fun, challenging partner workouts that’ll test your teamwork and leave you pumped!
CrossFit GBAR3 WOD 11.05.24
GBAR3 FALL FEST IS THIS SATURDAY! GUY & GIRL TEAMS OF 2: expect fun, challenging partner workouts that’ll test your teamwork and leave you pumped!
CrossFit GBAR3 WOD 11.04.24
GBAR3 FALL FEST IS THIS SATURDAY! GUY & GIRL TEAMS OF 2: expect fun, challenging partner workouts that’ll test your teamwork and leave you pumped!
CrossFit GBAR3 WODs Nov 4-8
GBAR3 FALL FEST IS THIS SATURDAY! GUY & GIRL TEAMS OF 2: expect fun, challenging partner workouts that’ll test your teamwork and leave you pumped!
CrossFit GBAR3 WOD 11.01.24
CrossFit GBAR3 WOD WOD: DAY OF THE DEAD21-15-9DEADlift, 225/155lateral zombie flopsskull swings, 55/40row for souls AWOD100 reps skeletal core
CrossFit GBAR3 WOD 10.31.24
CrossFit GBAR3 WOD WOD: TRICK OR TREAT?AMRAP in 15 minutes5 DB devil’s press, 45/3010 broken back squats, 135/95 (rack)15 … class pick! AWODtabata side plank
CrossFit GBAR3 WOD 10.30.24
CrossFit GBAR3 WOD WOD: MONSTER MILE (see 10.25.23)run 400m25 jack o’ lantern swings, 55/40200m DB DEAD farmer carry, 45/30200m DB DEAD waiter carry, 45/3025 coffin
CrossFit GBAR3 WOD 10.29.24
CrossFit GBAR3 WOD STRENGTH: OVER SKULL PRESSESshoulder press 3 x 3push press 3 x 3 WOD: FRANKENSTEIN21-15-9DB hang squat clean thrusters, 45/30pull ups AWODfor time,9
CrossFit GBAR3 WOD 10.28.24
CrossFit GBAR3 WOD STRENGTH: WALKING DEADEMOM for 16 minutesODD: 3 sumo DEADliftsEVEN: 3 wall walks AWOD50 pumpkin sit ups for time
CrossFit GBAR3 WODs Oct 28-Nov 1
CrossFit GBAR3 WODs Monday, Oct 28STRENGTH: WALKING DEADEMOM for 16 minutesODD: 3 sumo DEADliftsEVEN: 3 wall walks Tuesday, Oct 29STRENGTH: OVER SKULL PRESSESshoulder press 3
CrossFit GBAR3 WOD 10.25.24
CrossFit GBAR3 WOD WOD7 rounds7 wall ball shots, 20/147 KB SDHP, 55/407 slam balls, 30/207 DB push press, 45/307 toes to bar AWOD30 GHD hip
CrossFit GBAR3 WOD 10.24.24
CrossFit GBAR3 WOD WOD5 roundsrow 500m15 deadlifts, 205/135 AWOD100 reps core
CrossFit GBAR3 WOD 10.23.24
CrossFit GBAR3 WOD STRENGTH10 x 90 second rounds, increase load each roundpower clean + hang power clean + shoulder to OH AWOD60 sec hollow rocks,
CrossFit GBAR3 WOD 10.22.24
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1EVENpull upsOH squats, 95/65KB swings, 55/40box jumpsODDring dipspower snatchgoblet squatsbox jumps AWOD30 Russian twists
CrossFit GBAR3 WOD 10.21.24
CrossFit GBAR3 WOD STRENGTHbench press 5-5-3-3-2-1-1 WOD30-20-10DU’sOH walking lunges, 45/25 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs Oct 21-25
CrossFit GBAR3 WODs Monday, Oct 21STRENGTHbench press 5-5-3-3-2-1-1WOD30-20-10DU’sOH walking lunges, 45/25 Tuesday, Oct 22WOD10-9-8-7-6-5-4-3-2-1EVENpull upsOH squats, 95/65KB swings, 55/40box jumps, 24/20ODDring dipspower snatchgoblet squatsbox jumps
CrossFit GBAR3 WOD 10.18.24
Focus on Progress You’re capable of more than you know. Focus on the progress, not perfection, and trust that consistency will build greatness! CrossFit GBAR3
CrossFit GBAR3 WOD 10.17.24
Mindset Matters Mindset is everything. Approach today’s workout with determination and gratitude for what your body can do—progress is guaranteed when effort is consistent! CrossFit
CrossFit GBAR3 WOD 10.16.24
Embrace the Challenge Great things never come from comfort zones. Today’s challenge is an opportunity to become more resilient—embrace the discomfort and grow stronger! CrossFit
CrossFit GBAR3 WOD 10.15.24
Strength in Mind and Body Strength comes not only from lifting weights but from lifting your spirit. Embrace today’s challenges and know you’re getting stronger,
CrossFit GBAR3 WOD 10.14.24
Progress Through Persistence Every rep is a chance to grow. Progress doesn’t come from perfection but from persistence. Keep showing up, and the results will
CrossFit GBAR3 WODs Oct 14-18
CrossFit GBAR3 WODs Monday, Oct 14WOD (see 10.17.23)200m DB carry, 45/3021 shoulder press, 95/6515 DB bench press, 45/309 SDHP, 95/65200m DB carry21 push press15 DB
CrossFit GBAR3 WOD 10.11.24
CrossFit GBAR3 WOD WOD (see 10.13.23)12 minutes on the clock1 minute back squat (from rack), 225/1551 minute DB push press, 45/302 minutes back squat2 minutes
CrossFit GBAR3 WOD 10.10.24
CrossFit GBAR3 WOD STRENGTHdeadlift 5-5-3-3-2-1-1 WOD10-8-6-4-2hang power clean, 115/75100m DB carry AFTER each set, 45/30 AWODnot for time,3 rounds10 hollow rocks20 Superman’s
CrossFit GBAR3 WOD 10.09.24
CrossFit GBAR3 WOD WOD (see 10.11.23)3 rounds5 DB renegade rows, 45/3010 pull ups15 thrusters, 95/65500m row AWOD20 GHD hip extensions and GHD sit