About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Friday, October 19, 2018

Testing next week.
Wednesday: Power Clean and Back Squat
Friday: Bench and Deadlift
Or all 4 during 7:15pm open lift on Friday

Back Squat

AMRAP in 5 Min
6 Deadlift
9 Push Ups
12 Box Jumps

Thursday, October 18, 2018

EMOM for 12
3 Lengths Laps KB Front Rack Carry
5 Pause Kipping Pull Ups
40 second Hollow Hold

4 Rounds, 3 min
400m Row or Run
Max Reps Wall Balls

Wednesday, October 17, 2018

3 sets of:
2/ Arm Turkish Get Up
P Lot S.Bag Farmers Carry

Parking lot WOD outside while we can!
8 Rounds:
6 Sandbag Power Cleans
Fire Hydrant Run

Tuesday, October 16, 2018

Front Squat

Romanian Deadlift
4 x 8

Weighted Step
4 x 12

Monday, October 15, 2018

5 Rounds
400m Run
10 Sumo Deadlift High Pull (or American KB Swing)
Max Reps Strict Press

Sunday, March 14, 2018

Bench Press
3 x 3 close
3 x 3 medium
3 x 3 wide

EMOM for 16 Minutes
Even Minutes: 12 Cal Bike
Odd Minutes: 3 Man Makers

View this post on Instagram

?Common Mistake in the Bench Press & How to Fix it? . I often see newer lifters beginning their press with their wrists cocked back, and failing to fully support the weight of the barbell. Have you noticed that your wrists are bent back while pressing, and are you experiencing some wrist pain? You are not alone! . Tons of lifters immediately think they should grip the bar in the center of their hand for the bench press, and that causes poor wrist alignment. Instead of grabbing the bar where you normally would for deadlifts, try gripping lower in your palm. ? Ideally you would see a straight line from the barbell to the fist, wrist and forearm. This is the strongest and most supportive position for your muscles and joints. . HAPPY BENCHING! ? by: @megsquats

A post shared by Dr. Stefanie Cohen, DPT (@steficohen) on

Saturday, October 13, 2018

AMRAP in 5:
10 Ball Slams
Lap Sled Drag

AMRAP in 5:
10 Cal Row
10 Burpees

AMRAP in 5:
10 Pull Ups
10 Single Leg Squat

AMRAP in 5:
10 Kettlebell Swings
10 Box Jumps

Friday, October 12, 2018

Back Squat
5 x 5

Sumo Chair Deadlift
1 x @ 70%

5 Rounds for max reps
:30 DUs
:30 T2B
:30 Rest

View this post on Instagram

| BUILDING BETTER TTB | ….. ??The rings are a great place to get comfortable with an efficient kip & tight form. … ??Less lats are involved than ttb on the rig but this allows the athlete to: 1. feel cadence 3. pacing 5. tight form 7. pulling into a HOLLOW pike to hit toes to rings 8. an introduction to kip on rings (thinking ahead for RMU!) …. ?FOCUS ON: 1. palms face open like you’re hanging on rig – this teaches lats & tension . 2. Super tight arch – knees straight and pull down in rings for control . 3. Long “scoop” into hollow . 4. Tight legs as you pull ribs down into a hollow pike position while pulling down on rings to create tension …. ?TRY 4 x 15-20reps Rest approx 30-60sec between rounds … Want more drills like this? ?Work with me & Dr of PT @thebarbellphysio online with our Performance Plus Program???? link in bio . ?Check out @cfgymnastics & training.crossfit.com to join a weekend course! …. #cfgcoach #crossfitgames #cfgymnastics #crossfittraining #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #ttb

A post shared by pamelagnon (@pamelagnon) on

Thursday, October 11, 2018

3 Rounds for time
400m Row or Run
21 Russian Kettlebell Swings
12 Shoulder to Overhead

Wednesday, October 10, 2018

Power Clean

3 Rounds for time:
10 Power Cleans
24 Jump Lunges

3 x
10 Single Arm Dumbbell Row
:40 Hollow Hold

Tuesday, October 9, 2018

Front Squat Box Squat

Good Morning + Reverse Lunge
4 x 8

Hip Circle Glute Bridge
75 reps

Monday, October 8, 2018

“The Tryptophan Trippler”

3 Rounds

AMRAP in 3:00
Length Sandbag Run
3 SB Cleans


AMRAP in 3:00
30 DUs
6 SA DB Power Snatch


AMRAP in 3:00
5 No Push Up Burpee to Target
6 SA OH DB Lunge


Turkey Day Hours 8 and 9:30am
Please sign in online.

Sunday, October 7, 2018

8 Sets
Power Clean Complex
5 Box Jump 30″

3 x AMRAP in 4 min
500m Row
30 American KB Swings
Max Reps Dips

Saturday, October 6, 2018

Partner WOD

AMRAP in 20
3 Hang Power Snatch
6 OH Squat
30 DU’s

Friday, October 5, 2018

Back Squat
5 x 5

Chair Deadlift
1 @ 70%

Pull UPs
4 x 10

Thursday, October 4, 2018

AMRAP in 7
2 Turkish Get Ups
10 DB Hang Squat Clean


AMRAP in 7
15 Burpees
3 Lengths Sled Drag

Wednesday, October 3, 2018

Dead (sexy) Floor Press

AMRAP in 7 min
6 KB Clean Right
3 KB Push Press R
6 KB Clean Left
3 KB Push Press L
6 Goblet Squats

Tuesday, October 2, 2018

1” Deficit Deadlift

Max Reps @ 80%, 60%, 40%

Glute Ham Raise
4 x 8 reps

4 Sets
8 Seated Good Mornings
20 Hip Circle Side Step

Monday, October 1, 2018

4 sets
:60 Nose to Wall Handstand Hold
:30 L-Sit Hold

In Teams of two, one partner working at a time:
75 Box Jump Overs
100 Slam Balls
75 Calorie Row

Sunday, September 30, 2018


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Click here to register.


Saturday, September 29, 2018


21 Turkish get-ups, Right arm 70/55 KB
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

If you are doing Murph tomorrow, have a rest day or active rest day today. See mindbody for time and to sign in.

Friday, September 28, 2018

Close Stance Squat
8 x 2

Deadlift Isometric Hold
3 x 10

AMRAP in 6 Minutes
3 Thrusters
12 Kettlebell Swings

Thursday, September 27, 2018

EMOM for 30 Minutes
Minute 1) 2 DBall to Shoulder
Minute 2) 10 Toes to Bar
Minute 3) 30 Seconds Ring Dips

~WOD Adapted from Hybrid Athletics

Wednesday, September 26, 2018

Hang Power Clean

5 Rounds
6 Hang Power Cleans
15 Cal Bike

Tuesday, September 25, 2018

Wide Stance Box Squat

Prowler Push
6 x 1

KB Romanian Deadlift
3 x 8

Monday, September 24, 2018

For time:
800m Run or Row

10 Rounds
5 Pull Ups
10 Push Ups
10 Goblet Reverse Lunge

800m Run or Row

“Murph” next Sunday, sign up!

Sunday, September 23, 2018

Pause Bench Press
9 x 3

AMRAP in 10
3 Ring Muscle Ups
10 Hang Power Snatch

Saturday, September 22, 2018

AMRAP in 8 Min
6 Strict Handstand Push Up
12 Russian KB Swings


AMRAP in 8 Min
4 Push Up + Renegade Row
12 Dumbbell Box Step Ups

Friday, September 21, 2018

Close Stance Back Squat
10 x 2

6 Rounds
3 Power Clean
5 C2B Pull Ups

Thursday, September 20, 2018

AMRAP in 30
Teams of 2 , Partners alternate tasks:
5 Lengths Double KB Rack Carry
15 Cals Row/Bike
20 Air Squats