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Workout of the Day

Sun 05/12

For TIME
5 ROUNDS:
30 Jump Rope Double Unders
30 Toes to Bars with Kip
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Sat 05/11

For QUALITY
10 ROUNDS:
3 Dumbbell Planche Throughs
6 Ring Straight Arm Press Outs
9 V Outs
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Fri 05/10

PRACTICE for 10 minutes:
Front Lever
Back Lever
See:
Levers Progression - Pt.1
Levers Progression - Pt.2
Levers Progression - Pt.3
Positioning on Rings Pt.1
Positioning on Rings Pt.2
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Thu 05/09

FLEXIBILITY:
Hold Side Split  on Left Leg for 3 minutes
Hold Side Split  on Right Leg for 3 minutes
Hold Middle Split  for 3 minutes
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Wed 05/08

For TIME
21-15-9:
Butterfly Pull Up
Dips with Kip on Rings
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Tue 05/07

For QUALITY
40-30-20-10:
Bar Pull Up with wide grip
Hollow Body Hold (Count in seconds)
Comments | 1 result
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Featured Progressions

Air Squat Progression Pt.3 | May 13, 2013

Squatting is one of most vital movements for increasing lower body strength and developing core strength and stability. It's important for all athletes of all levels...

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Progresiones Destacadas

Dominada al Apoyo Parte 1 | Nov 25, 2011

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Hoy os presento la dominada al apoyo en anillas. La dominada al apoyo es uno de los elementos gimnásticos más dificiles que podemos encontrar en CrossFit, pero que...

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GymnasticsWOD Blog

Butt Check & Knees Out | May 13, 2013

We've had a lot of viewers with great questions for the Air Squat Progression videos these past couple of weeks, and thank you for watching! As with all our...

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Upcoming Events

Freestyle Connection Gymnastics Movement Seminar with Coach Carl Paoli

Learn to Move, Move to Learn!

Spend a full day with Coach Carl Paoli learning, practicing, and applying movement and skill transfer principles by using gymnastics and body-weight training.