• Pardon Our Dust

    If you're reading this right now on the GWOD website you've probably noticed that we've had some remodeling done over the weekend. Our web-monkey has been hard at work non-stop making sure all the cracks are filled and the paint dries pretty, so please don't mind a few tech hiccups while we get things cleaned up.

    A few words about the makeover - no one likes change, but we decided this was a great time to redesign in order make more progressions and movements available to you as tools for your workouts and training. All of you have been killing it and have shown an impressive amount of progress lately. If you bear with adjusting to a few changes the new layout, we are certain that you will be able to access more material that will help you get even better, faster, sooner.

    You'll notice that the workouts from the old layout has not been brought over, but we are keeping all of the old data alive and archived at  If you need anything specific from the old-school GWOD, just let us know and we'll get it to you pronto.

    If you want to subscribe to the GWOD workouts to have it delivered, please reset your RSS and email subscriptions.  For RSS, simply add to your favorite RSS reader. For emails, please created an account or log in with Facebook so the system has your email address to know where to send it, and then click Subscribe at the bottom of any workout.  You can also subscribe to Movements or Progressions too, to get in on our weekly goodies.  We no longer have text messaging for the workouts... it only worked within the U.S., so maybe one day we will get that happening again.

    Seminar bookings - my email has been overflowing with requests and I really can't clone myself as some of you had suggested, so here's my attempt at making my rounds out to as many locations as possible.  Gyms, trainers, and anyone who's interested in having my Freestyle Connection movement seminar - please find more info and submit a request HERE.

    So on to our weekly goody - more burpees!  If done right, burpees are supposed to build up your explosiveness, so this week we're showing you exactly which part of that nasty is going to make your hips pop:

    If you want to experience some a true inspiration and how being positive is going to change your game, make sure you watch how Annie T. does it back home in Iceland on today's Journal feature.

  • East Coast Love

    Thanks to the crew and athletes at District CF and CF Spotsy for attending the Freestyle Connection seminar!

    Welcome back to another week here at GWOD! I just got back from DC/VA after an amazing weekend of seminars at District CrossFit and CrossFit Spotsy, and I want to send a very special thanks to the gyms that hosted the sessions and everyone who came out - I appreciate your time, dedication, and amazing support. My next Freestyle Connection seminar is at BattleBorn CrossFit in Reno, VA on Oct.22. If you're a CF Level 1 coach, Fire/Police/Mil/Rescue, or USA gymnastics member - remember to apply the discount when you register! We've received an amazing number of request for more seminars, so please hang tight and we'll respond to your emails ASAP.  If you're interested in hosting or attending, please contact us.

    This week's progression is for something totally different - yet so familiar. We're going to talk a bit about our favorite move - the Burpee:

    Remember your lift PRs now, because we're going to compare them after the series to see what's up!


  • Under Construction

    Earlier this week we posted up a preview of the new GWOD design on our Facebook Page for feedback, and I want to thank all of you who took the time to check it out and comment. We're working hard to incorporate all of your input to make the new design better and more usable so you can get your daily workouts and progressions. If you haven't checked our the new design yet - please do and comment with your feedback. 

    Here are the final Glide Kip progressions - can you see the skill transfer to Muscle Ups?

    I'll be in DC and VA this coming weekend for seminars at District CrossFit and CrossFit Spotsy.  If you haven't signed up yet, let's GO!


  • As Easy as Pulling Up Your Pants

    What's up, GWOD?! Summer's over, the days are getting shorter, the kids are back in school, and we're back on with some serious training. I've had a few epiphanies while out on the GWOD Euro-Tour last month, so watch out for even more progressions and coachable moments - it's about to get busy!

    Our gymnastics-movement seminar next week at CrossFit Milpitas is filling up fast, so if you haven't registered yet it's time to get on it. That goes for you too out there in DC/VA - start planning your trek into CrossFit Spotsy for Oct.1st and District CrossFit on Oct.2nd, and get in some last minute tips and cues before that throwdown in Charlottesville. A lot of you have asked about this - so don't forget we do give discounts out to CF Level 1 trainers, military/police/fire/rescue personnel, and USA gymnastics members. Just copy the promo code that applies and enter it when you register for the seminars online.

    I heard a few of you already got the Glide Kip from the just first two progressions! Great work - and here's the magic to the finish, it's like pulling your pants up:

    See you soon,

  • From Long Glides to Short Swings

    We continue this week with the next progression for the Glide Kip, where you put your Toes to Bar and form to the test:

    Can you do these short swings, and if so how many can you get? Practice, practice, and practice some more!

    A special thanks for Matt Chan and his crew for inviting us out for another seminar at CrossFit Verve in Denver, CO. This time around there will be two seminar sessions - a full day on Dec.10 for Athletes, followed up with a half day on Dec.11 for Trainers.  I'll be covering all of your favorite movements, plus some new ones - there'll be something for everyone!


  • Seminars Update + Glide Kip!

    Time for some good news and bad news - bad news is that I won't be able to make it out to District CrossFit and CrossFit Spotsy this coming weekend due conflicts with the 9/11 memorial services and upcoming Fight Gone Bad events in the area. However, the good news is that both seminars have been rescheduled to Oct.1 at CrossFit Spotsy and Oct.2 at District CrossFit, and we're about to add another to CrossFit Verve in Denver, CO on the Dec.10 weekend! You don't want to miss these seminars if you want to learn how to efficiently execute even the most advanced gymnastics movements - please sign up now!

    And on to more fun - this week's progression brings us back into the gym for some Glide Kip action:


  • Welcome to the Gymnastics WOD!

    Thank you for visiting the Gymnastics WOD.  We're super excited about this project to introduce and improve your gymnastics skills.  We hope you find the GymWOD useful, and at the minimum a great assistance tool to your other sports and training.  We love to hear your feedback and results!

    Coach Carl