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WOD: 12.25.13

“Beginning today, treat everyone you meet as if they were going to be dead by midnight. Extend them all the care, kindness and understanding you can muster. Your life will never be the same again.”
– Og Mandino



WOD: 12.24.13

“A child can teach an adult three things: to be happy for no reason, to always be busy with something, and to know how to demand with all his might that which he desires.”
~Paulo Coelho

WOD: “12 Days of Christmas”

The workouts combine twelve different movements in a circuit that is performed like the song “12 Days of Christmas.” Members work their way down the list by performing the first movement, then the second and first movement, followed by the third, second, and first movement, and so forth, until the workout has been completed.



1 Burpee over the bar

2 Air Squats

3 Push-ups

4 Push Press (75/55-pounds)

5 Front Squats (75/55-pounds)

6 Power Cleans (75/55-pounds)

7 Deadlifts (75/55-pounds)

8 Kettlebell Swings (53/35-pounds)

9 Thrusters (75/55-pounds)

10 Sit-ups

11 Box Jumps (24″/20″)

12 Pull-ups


1 Overhead Squat (115/75-pounds)

2 Power Snatches (115/75-pounds)

3 Wall Ball 2-Fors (20/14-pounds)

4 Med Ball Cleans (20/14-pounds)

5 Thrusters (115/75-pounds)

6 Front Squats (115/75-pounds)

7 Power Cleans (115/75-pounds)

8 Deadlifts (115/75-pounds)

9 Double-Unders (unbroken)

10 Pistols (alternating legs)

11 Handstand Push-ups

12 Muscle-ups


WOD: 12.23.13

 “They did not know that is was impossible, so they did it.”
~Mark Twain





1000 meter Row
50 Thrusters, (45/35-pounds)
30 Pull-ups
For time


Crossfit Thruster Demo


For time:

100 Double-unders

Then, Five rounds of:

10 Deadlifts (155/105-pounds)
10 Front Squats (155/105-pounds)

10 Handstand push-ups


100 Double-unders

WOD: 12.22.13

You can make excuses all you want.

But at the end of the day, all you’ll have are your poor excuses and another wasted day.



WOD: “Running Tabata Something Else”


Run 400m

Tabata Pull-ups

Run 400m
Tabata Push-ups

Run 400m
Tabata Sit-ups

Run 400m

Tabata Squats

*Score is the total reps from all four stations (32 intervals).

WOD: 12.21.13

“A winner never whines.”


Adaptive WOD:


Row 500m Legless Row

followed by a 12-minute AMRAP of:

  • 15 Kneeling Kettlebell Swings (35/25-pounds)

  • 15 Pull-ups

  • 15 Kneeling Cleans (95/65-pounds)


WOD: 12.20.13

“There is only one sensible thing to do with this empty existence and that is to fill it…And in my opinion, until I change it, life is best filled by learning as much as you can about as much as you can, taking pride in what you’re doing, having compassion, sharing ideas, running, being enthusiastic.  And then there’s love, and travel, and wine, and sex, and art, and kids, and giving, and mountain-climbing, but you know all that stuff already.  It’s an incredibly exciting thing this one, meaningless life of yours.”
~Tim Minchin 
photo 5

Skill: Get-up Sit-up, Jeff Martone



150 Wall Ball Shots
For time
Men: 20-pounds to 10′ target
Women: 14-pounds to 9′ target


WOD Demo with CrossFit Adrenaline

WOD: 12.19.13

The BRAVE do not
but the CAUTIOUS




“Hold On...for Dear Life”

Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold

30 second Squat hold

30 second L-sit hold

30 second Chin over bar hold
As many rounds as possible


WOD Demo with Laurie Galassi



For time:

  • 30 Clean and Jerks (155/105-pounds)



WOD: 12.18.13

“…the fog is rising.”
~Emily Dickinson



“Buckin' Furpee Tabatas”

Tababta Intervals of:
Box Jump Burpees
Belushi Burpees (on jump turn 180 degrees)
Burpee Jacks (plank jack to jumping jack)
Balboa Burpees (burpee-pull-up-knees-to-elbows)
Inverted Burpee (Starting supine, kip to standing, kick-up to handstand)
For total reps
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with no rest between exercises.



“5K Row”

Row 5K
For time


WOD: 12.17.13

“On particularly rough days when I’m sure I can’t possibly endure, I like to remind myself that my track record for getting through bad days so far

whore in a drawer



20-minute AMRAP of:

  • 4 Strict Pull-ups

  • 6 Push-ups

  • 8 Box Jumps (24/20-inches)

  • 10 V-Ups



20-minute AMRAP of:

  • 2 Muscle-ups

  • 4 Strict Handstand Push-ups

  • 6 Strict Weighted  Toes to Bar (8/6-pound med ball)

  • 8 Pistols (alternating legs)


WOD: 12.16.13

“The greatest glory in living lies not in never falling, but in rising every time we fall.”
~Nelson Mandela



“The Incredible Hulk”

15-minute AMRAP of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
For total rounds plus reps
Recommended Weight:
GPP (115/75-pounds)
Competitor’s (135/95-pounds)



WOD: 12.15.13

“L’esperienza de questa dolce vita.  (The experience of this sweet life.)”
~Dante Alighieri

Fall KB Class



With a single Kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
For time.
Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.

He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

A fund for Arnie’s family has been established by the Los Angeles County Fire Department.


“The Turkish Get-Up Series: The Steps” with Jeff Martone