Workouts, Happenings, and Updates at CrossFit GBAR3
The Blog
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
CrossFit GBAR3 WOD 01.18.24
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 5 WOD (see 01.16.23)25 power snatch, 95/6525 OH squats25 power cleans25 thrustersEMOM 3 burpees AWOD25 GHD hip extensions
CrossFit GBAR3 WOD 01.17.24
CrossFit GBAR3 WOD WOD (see 01.26.23)row 1000m, rest 4 minutesrow 750m, rest 3 minutesrow 500m, rest 2 minutesrow 250m AWOD100 reps core
CrossFit GBAR3 WOD 01.16.24
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1power clean, 135/95EVEN ROUNDS5 pull ups10 push ups15 squatsODD ROUNDS5 ring dips10 box jumps, 24/2015 wall ball shots AWODtabata hollow rocks/superman mash
CrossFit GBAR3 WOD 01.15.24
CrossFit GBAR3 WOD STRENGTHpower snatch 10 x 1 WOD (see 10.10.23)20-2alt DB snatch, 45/302-20walking lunges AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs Jan 15-19
🌟 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 01.13.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams is 2-3, 1 goes through circuit at a time30 rounds for time, 30 minute time cap5
CrossFit GBAR3 WOD 01.12.24
CrossFit GBAR3 WOD WOD21-15-9deadlifts, 225/155bar facing burpees50/40/30DU’s AWODtabata handstand hold/wall sit mash up
CrossFit GBAR3 WOD 01.11.24
CrossFit GBAR3 WOD STRENGTHpush jerk 5 x 5 WOD21-15-9DB squat cleans, 45/30butterfly sit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 01.10.24
CrossFit GBAR3 WOD WOD (see 01.10.23)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 01.09.24
CrossFit GBAR3 WOD WOD (see 01.12.23)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 01.08.24
CrossFit GBAR3 WOD STRENGTHfront squat 5 x 5 WOD21-15-9DB bench press, 45/30box jumps, 24/20
CrossFit GBAR3 WODs Jan 8-12
CrossFit GBAR3 WOD Monday, Jan 8STRENGTHfront squat 5 x 5WOD21-15-9DB bench press, 45/30box jumps, 24/20 Tuesday, Jan 9WOD (see 01.12.23)0:00-1:00 row, meters1:00-2:00 1 thruster, 95/65
Saturday at The Bar 01.06.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2-3, for time …120 DB bench press, 45/30120 deadlift, 185/115120 hang power snatch, 95/65120 wall
CrossFit GBAR3 WOD 01.05.24
CrossFit GBAR3 WOD WODAMRAP in 15 minutes5 power cleans, 135/9510 wall ball shots, 20/145 power cleans10 KB swings, 55/40run 200m AWOD50 med ball sit ups
CrossFit GBAR3 WOD 01.04.24
CrossFit GBAR3 WOD WOD (see 01.03.23)row 1000m/800m/600m/400m/200m5 DB renegade rows10 toes to bar AFTER each row AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 01.03.24
CrossFit GBAR3 WOD STRENGTHsumo deadlift 5 x 5 WOD (see 01.04.23)21-18-15-12-9-6-3SDHP, 75/55push press, 75/55 AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit GBAR3 WOD 01.02.24
CrossFit GBAR3 WOD STRENGTH8 x snatch balance + 2 OH squats WOD (see 01.03.22)10-8-6-4-2chest to bar pull upspistols AWOD20 GHD hip extensions and GHD sit
CrossFit GBAR3 WODs Jan 1-5
CrossFit GBAR3 WOD Monday, Jan 1CLOSED-HAPPY NEW YEAR! Tuesday, Jan 2STRENGTH8 x snatch balance + 2 OH squatsWOD (see 01.03.22)10-8-6-4-2chest to bar pull upspistols Wednesday,
CrossFit GBAR3 WOD 12.29.23
CrossFit GBAR3 WOD CLASSES AT 7:30 and 8:30 AM, 4:30 and 5:30 PM WOD21-15-9power snatch, 95/65toes to bar50 DU’s AFTER each set AWODtabata side plank
CrossFit GBAR3 WOD 12.28.23
CrossFit GBAR3 WOD CLASSES AT 7:30 and 8:30 AM, 4:30 and 5:30 PM STRENGTHdeadlift 5 x 5 WOD (see 06.26.23)AMRAP in 4 minutes3-6-9 …shoulder press,
CrossFit GBAR3 WOD 12.27.23
CrossFit GBAR3 WOD CLASSES AT 7:30 and 8:30 AM, 4:30 and 5:30 PM WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 box jumps, 24/2015 KB
CrossFit GBAR3 WOD 12.26.23
CrossFit GBAR3 WOD CLASSES AT 7:30 and 8:30 AM, 4:30 and 5:30 PM STRENGTH/WODEMOM for 8 minutes2 push press + 5 DB front squats, 45/30rest
CrossFit GBAR3 WODs Dec 25-29
CrossFit GBAR3 WOD Monday, Dec 25CLOSED-MERRY CHRISTMAS! Tuesday, Dec 26CLASSES AT 7:30 and 8:30 AM, 4:30 and 5:30 PMSTRENGTH/WODEMOM for 8 minutes2 push press +
Saturday at The Bar 12.24.23
TYR POP-UP STORE AT THE BAR STARTS AT 8:30 AM This is the new BIG deal in CrossFit apparel, shoes and accessories AND you can
CrossFit GBAR3 WOD 12.22.23
CrossFit GBAR3 WOD WOD (see 12.23.22)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 12.21.23
CrossFit GBAR3 WOD WOD50 deadlifts, 75/55run 400m40 thrusters,run 400m30 SDHPrun 400m20 lateral burpeesrun 400m AWODtabata handstand hold/wall sit mash up
CrossFit GBAR3 WOD 12.20.23
CrossFit GBAR3 WOD STRENGTHthruster 10 x 2 from rack WOD (see 12.20.22)AMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/201-arm DB thruster, 50/35 AWOD20
CrossFit GBAR3 WOD 12.19.23
CrossFit GBAR3 WOD WOD3 roundsrow 500m21 wall ball shots, 20/1415 deadlifts, 225/1559 ring push ups AWODmax med ball sit ups in 1 minute
CrossFit GBAR3 WOD 12.18.23
CrossFit GBAR3 WOD STRENGTH8 x 3 position power snatch (high hang, low hang, ground) WOD (see 12.19.22)21-15-91-arm DB snatch, 45/30toes to bar1-arm DB snatchsit ups
CrossFit GBAR3 WODs Dec 18-22
CrossFit GBAR3 WOD Monday, Dec 18STRENGTH8 x 3 position power snatch (high hang, low hang, ground)WOD (see 12.19.22)21-15-91-arm DB snatch, 45/30toes to bar1-arm DB snatchsit
Saturday at The Bar 12.16.23
CrossFit 8:30New Member On Ramp 9:30 CrossFit GBAR3 WOD teams of 2for time …run 800m40 burpees (team total)80 hang power cleans, 135/95 (P1 reps, P2
CrossFit GBAR3 WOD 12.15.23
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 12.14.23
CrossFit GBAR3 WOD WOD50-40-30-20-10row, cal.AFTER each set10 slam balls, 30/2010 toes to bar AWOD30 Russian twists
CrossFit GBAR3 WOD 12.13.23
CrossFit GBAR3 WOD WODAMRAP in 18 minutes5 pull ups10 box jumps, 24/2015 squat cleans, 95/65200m run AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 12.12.23
CrossFit GBAR3 WOD STRENGTHbench press 5-5-3-3-2-1-1 WOD (see 09.11.23)AMRAP in 5 minutes3-6-9 …wall ball shots, 20/14med ball sit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 12.11.23
CrossFit GBAR3 WOD STRENGTHsplit jerk 8 x 2 WOD (see 12.12.22)30-20-10DB hang power cleans, 45/30OH walking lunges, 45/30 AWOD20 GHD hip extensions and GHD sit
CrossFit GBAR3 WODs Dec 11-15
Join Us for Festive Fun: Exclusive Events this Week at CrossFit GBAR3! Calling all CrossFit GBAR3 members! Get ready for a week filled with holiday
Saturday at The Bar 12.09.23
CrossFit 8:30New Member On Ramp 9:30 CrossFit GBAR3 WOD solo or teams of 230 rounds3 box jump overs3 DB thrusters3 pull ups3 push ups3 wall
CrossFit GBAR3 WOD 12.08.23
CrossFit GBAR3 WOD WODMax reps in 2 minutes at 6 stations, 1 minute rest betweenDevil’s press, 45/30Goblet squats, 55/40Burpee box jumps, 24/20Hand stand push upsKB
CrossFit GBAR3 WOD 12.07.23
CrossFit GBAR3 WOD WODAMRAP in 15 minutes5 hang power snatch, 95/6510 OH squats, 95/6515 slam balls, 30/2020 DU’s AWOD30 Russian twists
CrossFit GBAR3 WOD 12.06.23
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1Deadlifts, 225/155EVENDB renegade rows, 45/30Pull upsODDDB thruster, 45/30Ring dips AWOD50 butterfly sit ups for time
CrossFit GBAR3 WOD 12.05.23
CrossFit GBAR3 WOD STRENGTH5-5-3-3-2-1-1Push press WOD21-18-15-12-9-6-3Jump squatsSprint 80m AFTER each set AWODNot for time, 15 atomic sit ups
CrossFit GBAR3 WOD 12.04.23
CrossFit GBAR3 WOD STRENGTH5-5-3-3-2-1-1Hang power clean WOD10-8-6-4-2Alt DB snatch, 50/35PistolsThen, row 1000m AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs Dec 4-8
CrossFit GBAR3 WOD Monday, Dec 4STRENGTH5-5-3-3-2-1-1Hang power cleanWOD10-8-6-4-2Alt DB snatch, 50/35PistolsThen, row 1000m Tuesday, Dec 5STRENGTH5-5-3-3-2-1-1Push pressWOD21-18-15-12-9-6-3Jump squatsSprint 80m AFTER each set Wednesday, Dec 6WOD10-9-8-7-6-5-4-3-2-1Deadlifts,
Saturday at The Bar 12.02.23
CrossFit 8:30New Member On Ramp 9:30 CrossFit GBAR3 WOD teams of 3-4, one at a time on all movements except rower24 minutes for max metersin
CrossFit GBAR3 WOD 12.01.23
CrossFit GBAR3 WOD WOD3 roundsrow 500m10 power cleans, 135/9512 chest to bar pull ups AWODtabata L-sit/plank hold mash up
CrossFit GBAR3 WOD 11.30.23
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 3 WOD (see 09.08.22)AMRAP in 10 minutes30 DU’s15 power snatch, 75/55 AWOD30 Russian twists
CrossFit GBAR3 WOD 11.29.23
CrossFit GBAR3 WOD WOD (see 11.30.22)AMRAP in 18 minutes15 box jumps, 24/2012 push press, 115/759 toes to bar AWODnot for time,3 rounds10 hollow rocks20 superman’s