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Training at CrossFit GBAR3-Cardiovascular Endurance
WOD

CrossFit GBAR3 WOD 10.20.22

What Is Fitness? CrossFit recognizes 10 general physical skills that must be trained or practiced in order to be fit: cardiovascular/respiratory endurance, stamina, strength, flexibility,

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Start Your Day With a Healthy Morning Routine
WOD

CrossFit WOD 10.06.22

CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – start your day with a healthy morning routine Start each day with fulfilling activities that

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Health and Wellness Tip: cultivate a positive mindset
WOD

CrossFit WOD 10.04.22

CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – cultivate a positive mindset “The only difference between a good day and a bad day

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wellness tip: work hard and be kind
WOD

CrossFit WOD 10.03.22

CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – work hard + be kind Enough said! CrossFit GBAR3 WOD WOD5 rounds200m DB carry, 45/3015

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Take Regular Standing Breaks at Work
WOD

CrossFit WOD 09.30.22

CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – stand up every 30 minutes while working Reduce the harmful effects of sitting (like at

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Boost Gut Health with a Daily Probiotic
WOD

CrossFit WOD 09.28.22

CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – take a probiotic daily Maintaining a healthy gut has significant impacts on digestion, skin health,

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Benefits of Non-Toxic Personal Care Products
WOD

CrossFit WOD 09.27.22

CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – use non-toxic skincare + personal care products Similar to cleaning products, conventional skincare and personal

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Benefits of Non-Toxic Household Cleaners
WOD

CrossFit WOD 09.26.22

CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – switch to non-toxic household cleaning products Conventional household cleaning products are full of harmful chemical

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CrossFit Gym in Cypress TX. The Best Gym Near Me.
WOD

CrossFit WOD 09.22.22

STRENGTHshoulder press 5-4-3-2-1back squat 5-4-3-2-1 WOD (see 07.12.22)AMRAP in 4 minutes3-3, 6-6, 9-9 …shoulder press, 95/65 (from rack)air squat AWOD10 atomic sit ups

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CrossFit Competitions
WOD

CrossFit WOD 09.20.22

CrossFit Competition at GBAR3 At CrossFit GBAR3 we compete against ourselves every day, each of us judging today’s performance versus our own past results; always

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CrossFit Gym in Cypress TX. The Best Gym Near Me.
WOD

CrossFit WODs Sept 19-23

Monday, Sept 19STRENGTHEMOM for 16 minutesODD: 3 power snatchEVEN: 20 DU’s Tuesday, Sept 20WODAMRAP in 15 minutes5 DB renegade rows, 45/3010 deadlifts, 225/15515 wall ball

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CrossFit Gym in Cypress TX. The Best Gym Near Me.
WOD

CrossFit WOD 09.16.22

WODmax reps in 2 minutes at 6 stations, 1 minute rest betweenKB SDHP, 55/40DB push press, 45/30slam balls, 30/20KB swings, 55/40DB bench press, 45/30goblet squats,

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CrossFit Gym in Cypress TX. The Best Gym Near Me.
WOD

CrossFit WODs Sept 12-16

Monday, Sept 12STRENGTH10 x squat clean thruster + thrusterWODAMRAP in 5 minutes3-6-9 …wall ball shots, 20/14med ball sit ups Tuesday, Sept 13STRENGTH8 x 2 split

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CrossFit WOD 09.07.22

WOD: THE CHIEF5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power cleans, 135/956 push ups9 air squats AWOD20 GHD hip extensions and GHD

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CrossFit WOD 09.05.22

LABOR DAY: ONE CLASS AT 8:30 AMWODteams of 31-1, 2-2, 3-3 … 15-15pull updeadlift, 225/155P1: 15 WB shots, 20/14P2: restP3: pull up/deadlift AWODguys vs girls

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CrossFit WODs Sept 5-9

Monday, Sept 5LABOR DAY: ONE CLASS AT 8:30 AMWODteams of 31-1, 2-2, 3-3 … 15-15pull updeadlift, 225/155P1: 15 WB shots, 20/14P2: restP3: pull up/deadlift Tuesday,

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Saturday at The Bar

CROSSFIT 8:30 AMELEMENTS 8:30 AM REMINDER: MONDAY, LABOR DAY, WE WILL HAVE ONE CLASS AT 8:30 AM WODteams of 3-4complete the following in any order,

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CrossFit WOD 09.02.22

Kevin’s Bod Squad/Ascend Nutrition Program Testimonial BOD SQUAD: FIT FOR FALL STARTS SEPT 5! STRENGTHsquat snatch 10 x 1 WODrow 2000m AWOD100 reps core

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CrossFit WOD 09.01.22

Devils Press WOD10 DB devils presses, 50/35200m KB suitcase carry, 55/4030 ring rows40 KB swings50 slam balls, 30/2040 KB SDHP30 ring rows200m KB suitcase carry10

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CrossFit WOD 08.31.22

Kevin’s Bod Squad/Ascend Nutrition Program Testimonial BOD SQUAD: FIT FOR FALL STARTS SEPT 5! STRENGTHbench press 5 x 3 WODAMRAP in 7 minutes2-4-6-8 …sumo deadlift,

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CrossFit WOD 08.30.22

WOD4 rounds for individual times, rest 2 min between rounds5 toes to bar10 burpee box jump overs, 24/2015 DU’s200m run AWODtabata wall sit/handstand hold mash

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CrossFit WOD 08.29.22

WOD: INCREDIBLE HULK (see 09.01.21)AMRAP in 20 minutes5 deadlifts, 115/705 hang power cleans5 front squats5 push press5 back squats AWODnot for time, 2 rounds10 v-ups10

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Saturday at The Bar

CROSSFIT 8:30 AMELEMENTS 9:30 AM WODteams of 2-3for time in any order/rep scheme …8 rope climbs200m sled push, 75/2516 tire flips100 wall ball shots, 20/1424

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CrossFit WOD 08.26.22

WOD (see 08.25.21)50 DU’s, then5-10-15-20wall ball shots, 20/14power snatch, 75/55box jumps, 24/20SDHP, 75/55then, 50 DU’s AWODnot for time,50 med ball sit ups

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CrossFit WOD 08.24.22

WOD: TABATA THIS (see 08.23.21)tabata rowrest 1 minutetabata squatsrest 1 minutetabata pull upsrest 1 minutetabata push upsrest 1 minutetabata sit ups Tabata is 8 intervals

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CrossFit WOD 08.22.22

STRENGTH10 x 1 clean and jerk WOD (see 08.26.21)100 OH walking lunges, 45/25EMOM 3 plate burpees AWODnot for time,3 rounds10 hollow rocks20 supermans

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CrossFit WODs Aug 22-26

Monday, Aug 22STRENGTH10 x 1 clean and jerkWOD (see 08.26.21)100 OH walking lunges, 45/25EMOM 3 plate burpees Tuesday, Aug 23WODrow 500m21 shoulder press, 95/6515 deadlifts9

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Saturday at The Bar

CROSSFIT 8:30 AMELEMENTS 9:30 AM WODteams of 2-3, 1 lifts at a time24 rounds for time…4 deadlifts, 95/653 hang power cleans2 front squats1 push jerk1

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CrossFit WODs Aug 15-19

Monday, Aug 15STRENGTHfront squat 5 x 5WODAMRAP in 8 minutes1-1, 2-2, 3-3 …thruster, 95/65burpees Tuesday, Aug 16STRENGTHpush jerk 5 x 5WOD4 roundsrow 250m10 slam balls,

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CrossFit WOD 08.09.22

WOD (see 12.09.21)row 500m10 DB renegade man makers, 45/30run 400m10 DB renegade man makersrow 250m5 DB renegade man makersrun 200m5 DB renegade man makers AWOD20

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CrossFit WOD 08.08.22

STRENGTHbench press 5 x 5 WOD9 minutes on the clock5 roundssprint to grate10 jumping squatssprint to start10 KB SDHP, 55/40then,max KB swings, 55/40 AWOD30 Russian

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CrossFit WODs Aug 8-12

Monday, Aug 8STRENGTHbench press 5 x 5WOD9 minutes on the clock5 roundssprint to grate10 jumping squatssprint to start10 KB SDHP, 55/40then,max KB swings, 55/40 Tuesday,

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Saturday at The Bar

CROSSFIT 8:30 AMELEMENTS 9:30 AM WODteams of 2-3in any order, any rep scheme, for time …100 wall ball shots, 20/14100 SDHP, 75/55100 box jumps, 20/20100

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CrossFit WOD 08.01.22

STRENGTH8 x 3-position power snatch (high hang, low hang, ground) WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20pistols AWOD20 GHD hip extensions and

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CrossFit WODs Aug 1-5

Monday, Aug 1STRENGTH8 x 3-position power snatch (high hang, low hang, ground)WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20pistols Tuesday, Aug 2WOD: DIANE

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Saturday at The Bar

CROSSFIT 8:30 AMELEMENTS 9:30 AM WODteams of 2-35 rounds20 deadlifts, 225/15580m KB carry, 55/4040 goblet squats80m sprint AWOD2 teams80m tire flip race

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CrossFit WOD 07.25.22

STRENGTH (all sets above 75%)deadlift 5 x 5 WOD30 squats21 DB deadlift, 45/3021 DB hang power clean21 DB push press30 squats15 DB deadlift15 DB hang

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CrossFit WOD 07.21.22

WOD (see 07.20.21)3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 pull ups6 KB swings, 55/409 goblet squats AWODtabata weighted plank hold

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Saturday at The Bar

CROSSFIT 8:30 AM WOD: TEAM KELLY5 rounds for timeteams of 2-3, one works at a timerun 400m30 box jumps, 24/2030 wall ball shots, 20/14BUY OUT:

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CrossFit WOD 07.15.22

WOD (see 07.13.21)12 minutes on the clockAMRAP in 4 minutesrow, cal.AMRAP in 4 minutessquat cleans, 135/95AMRAP in 4 minutes10 KB swings, 55/4010 sit ups AWOD60

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CrossFit WOD 07.14.22

WODMax reps in 2 minutes at 5 stationshand stand push upsSDHP, 95/65ring rowspower snatch, 95/65toes to barrest 2 minutes, repeat AWOD30 Russian twists

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