Monthly Archives: December 2013

WOD 311213

Warm Up


10 Lunges

10 Burpees

10 Hanging Leg Raises

30 Double Unders


2014 Reps for time (45 minute cap)

Start – 75 Double Unders

20 Burpees

150m Run

20 Thrusters 40/25

150m Run

20 Pull ups

150m Run

20 Overhead Squat 40/25

150m Run

20 Sit ups

150m Run

20 Sumo Deadlift High Pull 40/25

150m Run


150m Run

20 Hang Squat Cleans 40/25

150m Run

20 Ring Dips

150m Run

20 Overhead Lunges 40/25

150m Run

14 Muscle ups

150m Run

Finish – 75 Double Unders


WOD 301213

db1Warm Up

400m Run, then


10 Push Ups

10 Good Mornings (broomstick)

10 Broad Jumps

10 Hollow Rocks


A: 2-2-2-2-2 Front Squats (20 mins)

B: CrossFit Open WOD 13.2

10 minute AMRAP

5 Shoulder to Overhead 52/35

10 Deadlifts 52/35

15 Box Jumps


WOD 241213

Warm Up

Athletes Choice


12 Days of Christmas

1 Rope Climb

2 Tyre Flips

3 Muscle Ups

4 Snatches 60/30

5 Handstand Push ups

6 Hundred metre run

7 Clean and Jerk 60/30

8 Toes to Bar

9 Sumo Deadlift High Pull

10 Pistols (5 per leg)

11 Burpee Box Jumps 24/20

12 Metre Handstand Walk

To be performed like the song 1 rope climb, 2 tyre flips and 1 rope climb, 3 muscle ups 2 tyre flips 1……

Chuck Norris + Shakespeare = Epic Christmas Splits

WOD 201213

Warm up


20 Over/Unders

10m Back to back squat walk

Partner WOD

A: 15 minute Ladder


Thruster 43/30

Pull-up (upscale to Chest to Bar or Bar Muscle Up)

1x Loop

Flow: Both people have to complete the thruster and the pull ups, then both will run. Partner “A” can start doing pull ups while partner “B” does the thrusters. You can only change once both have finished the first exercise. You can only run when both have completed both the pull ups and the thrusters and can only start the next round when both partners have returned from the run.

Rest 5 minutes

B: 15 Minute AMRAP

Partner “Donny” ( Hero WOD courtesy of CFHQ, modified by CFPB)


Deadlift 102/70


Flow: There are 6 rounds (21-15-9-9-15-21) For the first 3 rounds (21-15-9) Partner “A” will be doing deadlifts and “B” does burpees. For the last 3 rounds (9-15-21) Partner “B” will do the deadlifts and “A” will do the burpees. If you complete the full 6 rounds within the time limit you will restart the workout completing as many reps as possible within the timeframe.


U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Inspirational story and must see clip

WOD 191213

pbninja2Warm Up


150m Run (Loop)

15 Hollow Rocks

15 Superman Rocks


A: 5-5-5-5 Snatch (15 minutes)

B: EMOM for 12 minutes

odd minutes (1, 3, 5, 7..)

5 Handstand Push Ups

10 Sit Ups

even minutes (2, 4, 6, 8..)

7 Kettlebell Swings

10 Sit Ups

WOD 131213

cat2Warm Up


10 Partner Push Ups

10 Over/Unders

10 Medicine Ball Sit Ups

Partner WOD

Fran the 13th (45 minute cap) compare to 13-09-13

13 rounds for time

13 thrusters

13 Pull ups

Each person must complete 13 reps of each exercise, however one person will start on the pull-ups the other on the thrusters. You cannot move on to the next exercise (i.e. from the pull-ups to the thruster) until your partner has completed their 13 reps.

Between each round 1 person will run the Loop the other will hold the barbell used for thrusters overhead, arms fully extended. If the barbell is dropped before partner re-enters the box both will have to perform thirteen crucifix burpees before continuing on to the next round