WOD: 12.29.13

 “All that is gold does not glitter
not all those  that wander are lost.”
~J.R.R. Tolkien





75 Power Snatches, (75/55-pounds)
For time
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.




Snatch (135/95-pounds)
30 reps for time
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.


Transition to the Jump, Coach Burgener


Olympic Lifts: Scoop Training

WOD: 12.28.13

“And we know it’s never simple, never easy.”



For time:

50 Box Jumps (24/20-inches)

50 Sit-ups

50 Kettlebell Swings (1.5/1-pood)

50 Double Kettlbell Cleans (35/25-pounds)

50 Back Extensions

Run 800m


Double Kettlebell Clean with Jeff Martone


Row 1000m

50 Kettlbell Snatches, Alternating arms (1.5/1-pood)

Row 750m

35 Kettlbell Snatches, Alternating arms (1.5/1-pood)

Row 500m

20 Kettlbell Snatches, Alternating arms (1.5/1-pood)


The Kettlebell Snatch

WOD: 12.27.13

“Everything you want is on the other side of fear.”
~Jack Canfield




7-Rounds with one-minute at each station of:

  • Rowing (for calories)

  • Double-Unders

  • Thrusters (75/65-pounds)


CrossFit – C2 Rower: Excellence in Execution

WOD: 12.26.13

“The meaning of life is find your gift.
The purpose of life is to give it away.”
~Pablo Picasso


21-15-9 Reps for time of:

  • Deadlifts (225/155-pounds)

  • Pull-ups

  • Push-ups



21-15-9 Reps for time of:

  • Deadlifts (255/175-pounds)

  • Overhead Squats (135/95-pounds)


Deadlift, CrossFit Foundation Movement

PNF Deadlift Mob Demo Feat. Kelly Starrett

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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)