Workout of the Day Posts

Monday, January 27, 2020

Teams of 3

AMRAP in 15
5 Pull Up
5 Man Makers


AMRAP in 15
Row max meters

Sunday, January 26, 2020

3 Sets, OTM
Turkish Get Up – R
Turkish Get Up – L
10 Supine Row

5 Rounds
10 DBL KB Jerk
5 Burpees
1 Lap KB Carry
5 Burpees

Saturday, January 25, 2020

5 Rounds

:30 HSPU
:30 Row / Bike
:30 T2B
:30 Power Cleans

Friday, January 24, 2020

4 Sets
2 Rope Climbs
7 Thrusters
Rest 2:00

21 , 15, 9
Alternating DB Power Snatch 
Push Ups

Thursday, January 23, 2020

Partner WOD!

AMRAP in 10:
100 DU’s
60 Squats
AMRAP in 10:
4 Laps Farmers Carry 
40 Sit Ups
AMRAP in 10:
4 Laps D Ball Carry 
30 Box Jump

Wednesday, January 22, 2020

3 Sets

10 Bench Press
20 Sandbag Walking Lunge

3 Rounds
21 Cal Bike
12 Burpees
6 Muscle Ups
View this post on Instagram

A Breakdown of the Self-Spot Strict Muscle-up: ______________________________________________________ We use this progression in our @thegymnasticscourse Seminars as a progression for strict muscle-ups. It is also a great teaching tool to help athletes understand the movement pattern and strength requirements for the Strict Muscle-Up. •••• The pull to push: The objective here is to get the rings as low as possible so that as you’re transitioning you are coming Over the top and around versus straight up through the rings. The pull gets the rings below the chin. The push down on the rings gets them to the sternum. The rings should be in contact with the body and the body at an angle. The transition: The shoulders move around and over the top of the rings to the receiving position, the bottom of a ring dip. The chest should be tall with shoulder stacked on hips and head up with eyes looking to the horizon. Head/eyes should NEVER be looking toward the ground. This will cause the chest and shoulders to drop lower than you want to catch. Therefore, creating more work out of the dip or catching too low and missing the transition all together. The control decent to transition: When working the strict, the movement does not end with the lockout of the dip. For better strength and awareness, you want to work the decent as well. Coming down to the bottom of the dip, the feet are back behind the hips. The shoulders drop back behind the rings (body at angle). The rings stay close to the body and as you’re dropping the shoulders back you have to be PUSHING down on the rings. The start and finish position is with the shins and top of the foot flat on the ground, butt resting on calves and the body is directly under the ring attachments and knees in front of the rings. •••• @karhustrength @crossfittraining #thegymnasticscourse #strictmuscleup #muscleup #crossfit

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Tuesday, January 21, 2020

3 Sets
6 Romanian Deadlift
6 / Landmine Press

5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Monday, January 20, 2020

3 x Every 3 minutes on the minute:
1- 10 Toes to Bar + 50 DU’s
2- MB Clean + Shuttle Run
3- 20 DB Box Step Overs
4- 400m Run or 500m Row

Sunday, January 19, 2020

3 Sets

10 DB Bench Press
Lap KB Front Rack + Suitcase  Carry
4 Rounds
12 Dumbbell Thrusters
3 Lengths Prowler Push

Saturday, January 18, 2020

AMRAP in 30

Run 400m
10 Strict HS Push Ups
15 Burpee Box Jump Overs
20 Cal Bike
25 DU’s
30 Cal Row
*WOD Courtesy of Invictus Masters June 2019.

Friday, January 17, 2020


Clean & Jerk

Novice or not testing:

3 Sets
20 Reverse Lunge

4 Rounds EMOM
1- Bike
2- 20 Ab Mat Sit Ups
3- Sled Drag
4- Push Ups

Thursday, January 16,2020

AMRAP in 20 min:

400m Row
Then 4 rounds:
5 Deadlift
4 Hang Power Clean
3 Front Squat
2 Push Jerk

* Snatch and C& J tomorrow –  Rest or deload if testing.
*1:00PM Reminder – sign in online before 10AM if your are attending.

Wednesday, January 15, 2020

Push Press
1 RM

AMRAP in 4
10 Push Press
10 C2B
AMRAP in 4
10 Box Jump Step Down
5 Renegade Row

Tuesday, January 14, 2020

Front Squat

For Time:
12 Laps DBall or Sandbag Carry
3 Burpee Over Ball/ Bag on Every minute

Monday, January 13, 2020

5 Rounds
2 Laps Farmers Carry
10 DBL KB Deadlift
20 KB Swings
10 KB Walking Lunge
20 Wall Balls

Sunday, January 12, 2020

3 Sets
8 SA Seated Press
10 Reverse Grip Barbell Row
Length Sled Face Pull

Teams of 2, Complete 10 Rounds:
3 Burpee to Target
6 DB Power Snatch
9 Cal Bike

Saturday, January 11, 2020

3 Rounds for Time:

21 Power Cleans
400m Row
Plank = to row time
WOD courtesy of CrossFit.com

Friday, January 10, 2019

High Hang Snatch
4 x 2

Hang Snatch
4 x 1

4 x 1

4 Sets
15 GHD Hip Extension
8 DB Lateral Lunge

Thursday, January 9, 2020

AMRAP in 6
1 Length DBall Carry
3 x  DBall to Shoulder + Squat
AMRAP in 6
45 DUs
15 AB Mat sit ups
AMRAP in 6
7 Box Jump

Wednesday, January 8, 2020

Weighted Pull Up

3 Rounds 
500m Row 
3 Laps Sled Drag 
10 Devils Press 50/35

Tuesday, January 7, 2019

Hang Clean + Front Squat + Jerk
8 Sets

3 Sets
12 / Leg Double KB RDL
6/ Leg KB Step UP

View this post on Instagram

Do you look like you’re trying to squeeze an orange between your knees at the bottom of the jerk dip? Here are some ways to fix it. Bear in mind that this is an extremely stubborn problem to fix for most people, so be patient and don’t abandon a correction too quickly if it seems like it’s not working. The first thing to try is different stance widths and degree of toe-out. You may find a change in stance eliminates or greatly reduces the problem. Also be sure you’re not shifting your weight forward as you dip—maintain full contact of the entire foot with the floor, with a bit more pressure toward the heels than the balls of the feet. If those simple fixes don’t work, use pause jerks—pause 3 seconds in the bottom of the dip and maintain tension through the legs and hips. As you begin the drive, actively keep the knees out in line with the toes. You can do the same thing with jerk drives. Use jerk dip squats with a slow eccentric and pause, actively maintaining knee alignment with the corresponding foot. Take 3-5 seconds to complete the dip, and pause for another 3-5 seconds. Next, use slow motion push presses to perform the entire dip and drive motion with the ability to more easily feel continuous tension in the legs and hips. Once past the beginning of the drive, you can accelerate enough to complete the push press. Finally, perform depth drops into the jerk dip position. Mark the correct foot position on the floor if needed, step off the box, land on flat feet and absorb the force by sitting into the correct dip position with your knees remaining aligned with your feet, and hold a second or two. Use sets of 3-5 reps for all of these exercises. And don’t forget, you should also be doing unilateral leg work like single-leg RDLs, single leg squats, and single-leg glute bridges for hip stability in general. Tag an orange-squeezer. #jerk #valgus #thevalgusIactuallycareabout #weightlifting #catalystathletics #usaw #iwf @earthfedmuscle

A post shared by CatalystAthletics- GregEverett (@catalystathletics) on

Monday, January 6, 2020

AMRAP in 25
800m Row
80 Cal Bike
50 American KB Swings
50 Air Squat
25 Strict Pull Ups

Sunday, January 5, 2019

8 Sets
1 Snatch Deadlift + 1 Hang Power Snatch
20 DUs

For Time
15, 12, 9
Hang Power Snatch
Burpee over bar

View this post on Instagram

We want to maintain a fairly constant back angle through the first pull, although we’ll nearly always see a slight change. . The hips shooting up dramatically more than the shoulders and bar rise creates a two big potential problems: It tends to shift balance too far forward, and it tends to force an early second pull, which reduces bar speed and elevation and also disrupts balance. . 2 basic reasons for this to happen. . First is a rush to break the bar off the floor. Yanking the bar will nearly always cause the hips to shoot up before the shoulders. . Bar separation does not by any means need to be slow—you just have to control your position regardless of your speed. Ensure tension throughout the body before the start, and imagine pushing your legs through the floor to drive your chest up away from it, just as you would in a squat. . The second main cause is weakness of the legs relative to the hips. The knees are at a very small angle in the starting position that’s difficult for the quads to open. . The body will always shift into the strongest position for a given task—in this case, the knees will open without actually moving the load commensurately and shift more of the initial lifting to the hips. . The idea of pushing with the legs like a squat will still be helpful, but in this case, you need to improve position-specific strength to see real improvement. . First ensure all pulls and deadlifts are performed with the correct positions—reduce weights if needed or you’re simply going to continue reinforcing the incorrect positions. . Use pauses in pulls and deadlifts, particularly immediately after bar separation and at the knee, ensuring correct posture is maintained. You can also add slow eccentrics as long as you maintain the correct position all the way to the floor. Use pulls from a riser to improve starting strength at even smaller knee angles, and use pause back squats to further develop strength from a small knee angle. . Tag a friend who has no control. . Videos by @hookgrip . ___________________________________________________ #weightlifting #catalystathletics #garagemind #loudmindquietmouth #gregeverett #usaw #iwf #teamWAG #earthfedmuscle

A post shared by CatalystAthletics- GregEverett (@catalystathletics) on

Saturday, January 4, 2020

Partner WOD

Alternating rounds,
AMRAP in 30:
6 Pull Ups
9 Double KB Squat
12 Double KB Swings
250/ 200 m Row

Friday, January 3, 2020

3 Position Clean
6 Sets

Clean Pull
5 x 2

Elevated Romanian Deadlift
3 x 5

Thursday, January 2, 2020

2 Rounds

AMRAP in 3:00
12 Cal Bike
6 Slam Balls
Rest 2:00
AMRAP in 3:00
Length  Farmers Carry
6 Push Press
AMRAP in 3:00
25 Box Jump Step Down
Max Reps Strict Ring Dips
Morning & evening classes as usual tomorrow.  See you at 6AM!
No 1PM.

Wednesday, January 1, 2020

Happy New Year CFE!

Tuesday, December 31, 2019

Overhead Squat

5 x 3

AMRAP in 10min:
10 DUs
1 Power Clean
20 DUs
2 Power Clean
+ 10
+ 1
New Years Eve hours: 8 & 9:30AM

Monday, December 30, 2019

5 Rounds
250m Row
15 Toes to Bar
15 Burpee to Plate
20 OH Walking Lunge

No 6AM today.
New Years Eve Day – 8 & 9:30AM
New Years Day – Closed

Sunday, December 29, 2019

Coach Jasons Happy Birthday Benches!

3 Sets:
10 Bench Press
12 Squats

3 Rounds:
Lap Prowler Push
20 DB Shoulder to OH
20 Sit Ups
20 DB Box Step Overs