Gymnastics Strength Sample

Jon, Brian, Alfonso doing shoulder prep


+ History of Resistance Bands – Physical Culture

CrossFit WOD for Thursday 12/14

EMOM for 10 minutes: 3 front squats

then it’s a Gymnastics Strength class sample!

– scap protocol
– hang check
– pull check

– gymnastics shoulder routine
– hang check
– pull check

Muscle-Up Development, pull-bias
for 15 minutes:
6-7 kipping drills
4-5 pause pullups
2-3 assisted muscle-up

Muscle-Up Development, push-bias
for 15 minutes:
2-3 banded muscle-up
4-5 dips
6-7 shoot through + parallette pushups


Long Interval

Line drills

Every 5 minutes for 35 mins:
20 cal row
20 double dumbbell box step-ups
20 ball slams

Clean & Jerks, ABMAGGEDON

Guillaume at the 2017 Trident Classic


+ Meet IV: Guillaume Chabot-Couture – Intellectual Ventures

CrossFit WOD for Wednesday 12/12

clean + 2 jerks
50/2, 55/2, 60/2, 65/2, 70/1, 75/1, 78/1, 81/1, 84/1



More Bells



+ Armor Building, by Dan John – T-Nation

CrossFit WOD for Tuesday 12/12


crawling & tumbling

YGIG for 20-30 minutes
2 double cleans
1 double press
3 front squats

– complete 300 double kettlebell swings with perfect form.
– every time you break you must complete 2 sets of the complex:
2 double cleans
1 double press
3 front squats

bonus: turkish get-ups / arm bars / windmills

HIIT WOD – 12pm/5:30pm

Short Interval

:40 on/:20 off for 16:00
– hop squatch ladder
– lateral shuffle shuttle
– seated med ball Russian twist, R side
– seated med ball Russian twist, L side

:30 on/:15 off for 12:00
– seated row (CS)
– slam ball squat thrusts
– rolling v-up

:20 on/:10 off for 8:00
– burpee box jump over
– seated Arnold press + squat off med ball

CompEx WOD – 6am

kettlebell class sample (in CrossFit classes)


EMOM for 24 minutes:
– low hang snatch + snatch balance + snatch
– 12 (single leg) t2b
– low hang clean + power jerk + clean + jerk
– 12 HSPU

Gymnastics Strength WOD – 8am

leg development

150 GHD hip extensions
150 banded hip extensions

– GB squat series
– seiza complex

box jump cycling

tabata box jumps

100 calf raises
50 weighted calf raises, inward
50 weighted calf raises, outward

tabata box jumps

100 calf raises

SCI Holiday Program – Last Week!

Happy Monday everyone!

This is the last week we are collecting donations and we will be delivering our loot to Swedish this Friday, 12/15! I have added in a few more items to each of the families’ wish lists in the gym.

I also wanted to add that you can still sign up to bring in an item even though someone else might’ve already signed up to bring it in. We don’t have to fulfill everything on the wish list but I don’t see why we shouldn’t! ‘Tis the season of giving, if you are able to.

More information on the families HERE.

I’m so grateful to see the lists almost all full! Thanks again for being a part of our supportive community and for helping us give back!



Cover Those Shins

Best of the Rest 2015

Knowing proper rope climb technique can greatly improve your time in rope climb workouts: jump and grab (straight arms), layback for a knees-to-elbows, foot lock the rope, squat up and you pull the rope toward your hips. Reach and repeat.


+ Why Do Recipe Writers Lie About How Long It Takes to Caramelize Onions – Slate

CrossFit WOD for Monday 12/11

snatch 7×2


5 rounds for time:
15 kettlebell thrusters, 2x 16/12kg
50 double-unders
15 c2b pullups


5 rounds for time:
15 dumbbell thrusters, 2x 50/35#
40 unbroken double unders
3 legless rope climbs

Post time to whiteboard!

Kettlebell WOD

abridged Primal warmup
swings & things
mobility work

Meats, Nuts, and Double Unders

Will E

Fastest way to a double under: using a properly-sized rope establish a “fast” single under, establish a “slow” single under, practice a double twist of the wrist, then put the slow jumps and a double twist together. Keep your body stretched and throw the double as soon as you detach from the ground.


+ The Meat and Nuts Breakfast – Strength Sensei

CrossFit WOD for Friday 12/8

for time:
100 pullups
200 air squats
100 T-pushups
200 double unders

Post time to whiteboard!

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

Clean & Jerks

Paul S

Jerk blocks provide an elevated surface to drop the weights back onto  when working on jerks. This way you don’t have to lower your weights back onto the rack position (a skill in itself) or to drop it down to the ground completely every rep.


+ Donny Shankle Barbell Complex – All Things Gym

CrossFit WOD for Thursday 12/7

establish a heavy load for the following complex within 12 minutes: clean pull + 3 hang clean pulls + hang clean + jerk

rack jerk 6×2

3×20 dumbbell bench press
3×20 JM press
3×20 plyo pushups, challenging height every round

200 banded lat pulls, red/purple

HIIT WOD – 12pm

Long Interval

Every 5 mins for 25 mins

20 Cal Row
20 dbl db walking lunge steps
20 hanging knee raises
20 dbl db burpees

HIIT WOD – 5:30pm

Long Interval

Joint Mobility

Game: Partner crab races

1:15 Stations
-Wall Ball Situps
-Walking lunges
-Plank to Down Dog (add pushup for challenge)
-Step Ups with High Knees
-KB push presses
**Followed by Lap around the block and 45 seconds rest

50 KB Swings to finish