Workout of the Day Posts

Friday, December 21, 2018

Clean off Blocks Complex

1 1/4 Back Squats
5 X 6

Death March
4 X 12

Thursday, December 20, 2018

5 Rounds
Handstand Walk

AMRAP in 15 Min:
20 Cal Row
3 Laps Farmers Carry
30 Push Ups

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| HANDSTAND WALKING | ….. ?One step at a time! A great drill to focus on hollow position, stacking, balancing & pressing thru floor for tension. ….. ??FOCUS ON: •Tight hollow body during each step! •Shifting and lifting by pressing tall thru main shoulder …. ?APPROACH: 1. Setting into a hollow plank 2. Complete 5 shoulder taps 3. Take one step up wall and reset into hollow position 4. Complete 4 shoulder taps 5. Take one more step up wall and 3 shoulder taps 6. Continue until you hit complete stacked handstand and 1 shoulder tap 7. Then repeat going back to start???? ….. ?WANT TO WORK ON MORE SKILLS? *Click my bio link to work online with me & @thebarbellphysio?? . *Register for a weekend @cfgymnastics course & learn all the fundamentals of CrossFit Gymnastics skills???? ….. #cfgcoach #crossfitgames #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #handstandbalance

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Wednesday, December 19, 2018

Turkish Get Up
3 x 2/ Arm

AMRAP in 10 Minutes:
5 Strict Pull Ups
10 SA KB Thrusters
15 Russian KB Swings

Tuesday, December 18/18

Snatch Deadlift + Snatch Pull + Mid-Hang Snatch

Overhead Squat
5 x 3

3 Sets
15 Back Extension
20 Ab Mat Sit ups

Monday, December 17, 2018

5 Rounds,
:30 on/:30 off

Burpee to target
Prowler Lengths
Hollow Rock or Hollow Hold

Sunday, December 16, 2018

Clean Pull Complex

For time:
1000m Row
30 Alternating SL Squat
30 Power Cleans

Saturday, December 15, 2018

Partner WOD!
Teams of 2 or 3.

50 Pull UPs or Ring Rows or 20 Muscle Ups
20 D-Ball to Soulder
200 DUs’
20 D-Ball to Shoulder
100 Burpees
20 D-Ball to Shoulder
50 Pull Ups/ Ring Rows or 20 Muscle Ups

*Courtesy of Hybrid Athletics

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GRIP WIDTHS: Did you know that varying your grip on the bar will improve your performance? It's true. ••• I want to look specifically at the Kipping and Butterfly pull-ups. ••• ??Kipping Pull-Ups: . 1. You move through a horizontal-to-vertical movement pattern. . 2. Doesn't require the as much movement within the shoulder joint (as compared to butterflies), meaning it's much more comfortable on the body. . 3. I take a shoulder-width grip because it allows me an easier time engaging the lats, and pulling my chin above the bar. Grip will vary based on shoulder and thoracic spine mobility. ••• ??Butterfly Pull-Ups: . 1. You move through a circular movement pattern. . 2. Requires the ball of your shoulder joint to consistently move around the  socket, making this an uncomfortable position for some athletes with shoulder issues. . 3. I grip the bar a few inches outside of my shoulders, because it allows me to move comfortably through the circular motion, especially in the front of the rep, when you need to push your chest forward of the bar (after the chin comes above the bar). ••• Everyone is different. Which means, everyone will have a unique grip. Play around with different widths, and see which one feels best for you. ••• ?Seminar Day @facinggiantscrossfit . Martinborough, NZ ••• ? @purespectrumhemp | KatiB . ?? @wodfitters | Kati15 . ?? @ripfix | Breazeal20 . ?? @victorygrips | Breazeal ••• #breazealgymnastics . . . . . . #pullups #butterflypullups #outdoorvoices #doingthings #victorygrips #grips #1stphorm #iam1stphorm #calisthenics #parkour #austin #workout #fitness #austinfit #austin360 #instatutorial #instavideo #WOGA #WOGAGymnastics #CrossfitLakeTravis @victorygrips @outdoorvoices @1stphorm @austinfit @austin360 @gymnasticsprogressions ••• ?God demonstrates his own love for us in this: While we were still sinners, Christ died for us. Romans 5:8.

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See anyone you know?

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Two weeks ago, I was lucky enough to spend my first trip in Canada with the community of @bedrock_crossfit. ••• ??Here’s what really stuck out to me: . The coaching & ownership of the business. ••• At this point, I’ve experienced my fair share of fitness facilities, and had the pleasure of working with tons of incredible coaches. . Bedrock CrossFit is easily one of the most successful programs I’ve ever seen. ••• Dawn Krpan runs a well-oiled rig at Bedrock (no pun intended), with smart programming, and a clear passion for her community. ••• They focus on moving correctly, staying healthy, and using fitness to strengthen the body, rather than tear it down. . It’s one of the best approaches I’ve seen. ••• The coaches are knowledgeable about not only CrossFit movements, but about the body itself, and how we should be physically functioning as human beings. ••• It was exciting to hear that they already focused on a handful of principles that I also coach by. . Hallelujah! ••• If you’re in the Calgary, Alberta area, or just dropping by, I highly recommend Bedrock CrossFit. . You won’t find better coaches, or better business owners. ••• They’re doing great thing for the CrossFit community! ••• ?BreazealGymnastics.com ••• ?? @ripfix | Breazeal20 ?? @wodfitters | KATI15 ?? @victorygrips | Breazeal ••• #BreazealGymnasticsSeminar . . . . . . #BreazealGymnastics #VictoryGrips #Grips #fitnessmotivation #Fitness #Canada #Calgary #Gymnastics #ringmuscleups #headstand #handstand #travel #travelblogger #duespaid #1stphorm #1stphormathletesearch #cbd #purespectrum @purespectrumhemp

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Friday, December 14, 2018

Snatch off Blocks

1/4 Back Squats

10 Weighted Crunches 
10 T2B
20 MB Russian Twist

Thursday, December 13, 2018

The Lyon

5 rounds, each for time of:
7 Cleans 165/115
7 Shoulder to Overhead
7 burpee chest-to-bar pull-ups
Rest 2 minutes

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

Wednesday, December 12, 2018

Push Press

3 Rounds:
18 Cal Row
50 DU’s
20 Wall Balls

Sweat Society POP-UP SHOP TODAY! 4-8pm

Tuesday, December 11, 2018

Clean Pull + Hang Clean + Clean

Back Squat

Seated Band Leg Curls
4 x 20

This Wednesday!

Monday, December 10, 2018

AMRAP in 20 min:
10 H.P. snatch
10 Box Jump
10 Pull Ups
2 laps Sled Drag

CFE Christmas Party! Check your emails of the invite and attendance survey tracker.

Sweat Society POP UP SHOP at CFE this Wednesday!
Our pal Ally will be set up between 4:30 & 8:30pm with racks and racks full of awesome product.

Sunday, December 9, 2018

1 BNK Jerk + 2 Jerk
5 x

4 Rounds
America Kettlebell Swings
Ring Dips

Saturday, December 8, 2018

Teams of 3, AMRAP in 30 min:
10 Cal Row
2 DB Man Makers
Lap Farmers Carry

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In order to get your elbows into a high rack position, you need a sufficient amount of lat flexibility.? . The lat muscles span from the low back and attaching on your humerus. When elongated they allow your arm to move up and over your head. However, just because you can raise your arm above shoulder height, doesn’t mean the lats are flexible enough for a quality front rack position.? . Take Robby for example. From the start it’s hard to tell but watch his right elbow. It’s difficult for him to maintain the high elbow rack positon compared to his left. He can also clearly raise his right arm above shoulder height.? . Sufficient lat flexibility allows you to raise the arm, externally rotate it and isometrically contract in this position to aid in core stability and trunk stiffness.? . When I placed him on his back, pulled his arms into external rotation and tried to move his arms overhead, you can see he clearly lacks lat flexibility on his right compared to his left. (I didn’t show it but he has a good amount of external shoulder rotation on his right side)? . In the front rack position without any warm up, he could easily lift his left elbow more than his right. After a few minutes of foam rolling and stretching the lats I retested and he showed great improvements in flexibility on that test and the ability to get his elbows higher into a more efficient rack position.?? . To see more of the lat flexibility exercises I have Robby, check out the blog article linked in my bio? . Shout out to Robby from @do_work_crossfit for being today’s model, @3d4medical with the Complete Anatomy app for the visual of the body, @eleikosport for the weights & @velaasa for the weightlifting shoes featured today?? ___________________________________________ This is the 53rd #SquatUclub eligible post. Remember from here on out – “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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Friday, December 7, 2018

Clean + Front Squat + Jerk

Clean Pull
3 x 3

Back Squat
3 x 1

Thursday, December 6, 2018

AMRAP in 20 Min
Med Ball Shuttle Run
20 Kettlebell Cleans
10 Burpee Box Jump Over

Wednesday, December 5, 2018

Clean Deadlift + Hang Power Clean + Push Jerk
5 sets

3 Rounds for time:
5 Bar Muscle Ups
10 Deadlifts
50 DUs

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| BMU 3 POSITION DRILL | ….. ??I say it a lot at our @cfgymnastics courses “Approach gymnastics skills as you would weightlifting. Build technique & strength in each position- then combine the parts to make a whole.” …… ??Just like you train positions with a PVC pipe – here we train EACH position in a scaled version to build muscle memory and better technique. ….. ?BUILD ON EACH POSITION: ??You can see each round a skill is added.: •Until you understand & correctly execute a position – do not move on. Work on virtuosity ???? . ?bending your arms in position 2? Then work that until you can pull down on bar in hollow with straight arms! . ?Reiterating bad movement will just frustrate you in the end and won’t build a better foundation ……….. ?DID YOU KNOW: The @cfgymnastics course is for all levels?! More info at training.crossfit.com …. ?WANT TO WORK ONLINE WITH ME? *Click my bio link to work online with me & @thebarbellphysio?? ….. #cfgcoach #cfgymnastics #mastersgamesathlete #crossfitgames #crossfit #crossfittraining #reebok #wodndone #gymnasty #gymgypsyjournal #risingcrossfit #reebok #pamelagnon #gymnastics #pamelagnonrepostit

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| BREAKING DOWN BAR MUSCLEUP | ….. ?Have the strength but struggling with timing & technique? ….. ??Some may call this technique a “hybrid” BMU since it uses a slight technique from the glide kip – but there are clear differences …. ?HOW TO EXECUTE: 1. Gain tension by “holding” the arch in front of the rig . 2. You will then head into a slight pike as you see your toes start to rise you will need to execute the next step efficiently in order to get hips closer to the rig AND stop the toes from continuing to rise. . 3. Squeeze glutes & quads to hit an “open” hollow WHILE you are pulling down and around the rig. Both are vital to success in position three. Make sure eyes look ahead and not at ceiling (you don’t want to open ribs by looking at ceiling) . 4. Then press down to support. ….. ?ADVICE * Use your swing to your “advantage” by feeling to the “timing” of each position (don’t rush things) . * Do not pull INTO the bar – think pull AROUND then DOWN . * Stay TIGHT! ….. ?Need more help/coaching? . *Click my bio link to work online with me & @thebarbellphysio?? . *Register for a weekend @cfgymnastics course & learn all the fundamentals of CrossFit Gymnastics skills???? ….. #cfgcoach #crossfitgames #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning

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Tuesday, December 4, 2018

Front Squat
Work up to a RM for today

Snatch Deadlift + High Hang Snatch + Snatch
5 x 1

Good Morning + Reverse Lunge
4 x 8

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A huge problem I see with olympic lifters, crossfitters and powerlifters is wrist pain. After unloading the wrist to get rid of pain it's important to slowly load that area back up. Here's a good progression from @tony.comella.? .? GRADED EXPOSURE? —? The videos above demonstrates a sequence I put together for someone with persistent wrist pain. After the initial assessment, we determined the best route for recovery would be graded exposure to wrist extension, as most symptoms were created from these position (i.e. plank, push up).? —? Sometimes there will be discomfort with rehab and that is okay, as is the case with this example. Patient was educated on expectations, as well as given permission to perform these exercises with an acceptable level of pain (person dependent), with goal of minimizing soreness the next day.? —? These exercises are specific to the person, but can be used as a general sequence for progression of wrist loading. In this particular case, these were progressed over the course of 2-3 months before individual achieved goal of performing body weight push ups with no pain.? —? 1?? Quadruped rocking.? 2?? Crawl Position rocking? 3?? Crawl Position Anti-Rotation? 4?? Plank rocking? 5?? Plank Anti-rotation? 6?? Feet elevated plank anti-rotation.? 7?? @Side plank? —? These drills are also appropriate for anyone looking to prep their wrists, shoulders, and/or trunk before working out.? #performancetherapy #prehab #fitness #exercise #physicaltherapy #physicaltherapist #DPT #DPTstudent #physio #physiotherapy #chiro #chiropractic #mobility #fitness #correctiveexercise #movebetter #movement #sportsrehab #athletictrainer#strengthandconditioning #personaltrainer @powermonkeyfitness @championptp #crossfit #powerlifting #olympicweightlifting #olympiclifting

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Monday, December 3, 2018

3 rounds

15 Box Jumps
250 Row
D-Ball 2 Shoulder


50 RKB Swings
15 Pull Ups
Push Ups


    Waffles, Mimosas and Cookie Exchange!
    December 9th, 11am.

Sunday, December 2, 2018

3 Push Jerk + 1 Split Jerk
9 Sets

4 Rounds
Minute – :30 DU’s
Minute – 10 Ring Rows
Minute – 10 SL Squats
Minute – :30 Handstand Hold

Saturday, December 1, 2108

AMRAP in 20 minutres
10 Med Ball Cleans
Lap Farmers Cary
Lap Prowler Push
Rest = work

Friday, November 30, 2018

2 Position Snatch

Snatch Pull
3 x 3

Back Squat
3 x 3

Snatch Pull

Snatch High-Pull

Thursday, November 29, 2018

“The Chief”
5 Rounds, AMRAP in 3 min
3 Power Cleans
6 Push-Ups
9 Air Squats
Rest 1 min


“Teams of 3 Chief”
5 Rounds, AMRAP in 5 min

Wednesday, November 28, 2018

Pause Jerk + Jerk

For time:
1000 Meter Row
75 Russian KB Swings
50 Push Press

Tuesday, November 27, 2018

2 Position Clean

Front Squat
3 x 1

Glute Ham Raise
4 x 8 reps

Monday, November 26, 2018

Three sets, not for time:
6 Strict Pull Ups
Lap KB Carry

AMRAP in 12 min
9 Hang Power Snatch
6 Overhead Squat
3 Lengths Sled Drag

Sunday, November 25, 2018

4 Sets
4 Side TGU
10 Toes to Bar

4 Rounds
AMRAP in 2min
25 Box Jumps
Max Reps HSPU

Saturday, November 24, 2018

Teams of 2
AMRAP in 7 min
6 Sandbag Back Squat
Lap Sandbag Run


AMRAP in 7 Min
20 Russian KB Swings
8 Push Ups / Dips


AMRAP in 7 Min
12 Cal Row
20 DUs

Double Unders For Beginners: A 7 Step Progression To Mastery

Friday, November 23, 2018

2 Position Clean

Back Squat
3 x 5


Thursday, November 22, 2018


For Time:
10 Alternating DB Power Snatch 50/35
15 Burpee Box Jump Over

20 Alt DB Snatch
15 Burpee BJO

30 Alt DB Snatch
15 Burpee BJO

40 Alt DB Snatch
15 Burpee BJO

50 Alt DB Snatch
15 Burpee BJO