Monthly Archives: August 2014

WOD 010914

Warm up

4 Kettlebell complexes of

10 Kettlebell swings (Russian)

10 Around the world (clockwise)

10 Goblet squats

10 Around the world (anti-clockwise)

1 Loop after each complex (without the KB)


1600m Run

“Arnie” courtesy of CFHQ

21 Turkish get-ups 24/16 (right arm)
50 Kettlebell swings
21 Overhead squats 24/16 (left arm)
50 Kettlebell swings
21 Overhead squats 24/16 (right arm)
50 Kettlebell swings
21 Turkish get-ups 24/16 (left arm)

1600m Row


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.




WOD 290814

Warm up


75 single skips each (partner holds plank until complete)

1 Loop each (partner holds L-sit until compete)

10 Box jumps each (partner hold handstand until complete)

Partner WOD

Start: 10 over/unders each

1 Loop each (relay style)

2 Squat cleans 50/30

3 Muscle ups (ring/bar)

4 Thrusters 50/30

5 Toes to bar

6 Squat snatches 50/30

7 Ring dips

8 Overhead lunges 50/30

9 Box jump overs 30/24

10 2 for 1 wall balls 9/6

Finish: 30 back to back squats

Work down and up the list e.g. do 1 Loop, then 2 Squat cleans and 1 Loop, then 3, 2 and 1. Only one person will work at a time, and both will do the reps allocated for each exercise before moving onto the next. P1 must complete an exercise before P2 can start.

WOD 280814

Warm up


5 Reverse burpees

10 Box jumps

15 Calorie row

20 Jump lunges


A: 1RM Overhead squat + 3RM Broad jump (15 minutes)

Work up to a heavy squat and then between sets find your 3RM broad jump.

B: 1RM Front Squat + Max box jump (15 minutes)

Work up to a heavy squat and then between sets find your highest box jump.

C: 1RM Back Squat + max vertical leap (15 minutes)

Work up to a heavy squat and then between sets find your highest vertical leap (jumping to touch one of the rings)

C.O.W #5

Challenge of the Week

For time

Start: 400m overhead carry 25/15

30 Calorie row

30 Overhead lunges 25/15

30 Overhead sit ups 25/15

30 Burpees (plate facing)

30 Overhead sit ups 25/15

30 Overhead lunges 25/15

30 Calorie row

Start: 400m overhead carry 25/15

WOD 260814

Warm up

30 of the following “scorpion” complex

1 Scorpion

1 Scorpion twist

1 Scorpion thrust

1 Scorpion get up

Perform recommended reps on both left and right sides


For time – 40 minute cap

A: 2.5km run

B: “Annie”


Double unders

Sit ups

C: 2km Row

D: Triplet (1 round)

21 Burpee pull ups (C2B)

15 Knees to elbows

9 Hanstand push ups

*Can perform the workout in any order. No rest between sections

WOD 250814

Warm up


30 Double unders

15 KB swings (russian)

10 Inchworms

5 Strict pull ups


A: EMOM for 10 minutes

1 Barbell complex of

1 Power clean

1 Squat clean

2 Split jerks

Add weight every minute. Record heaviest complex

B: 1RM Clean and Jerk (10 minutes)

C: Hells Bells

10 minute ladder

3, 6, 9, 12, 15… etc

KB Swings

Push ups (head touch)

Goblet squat




WOD 220814

Warm up

1600m Run

accumulate 2 minutes in the L-sit hold

10m handstand walk

3 partner WOD – 45 minute cap

“Brian” – courtesy of CFHQ

3 round for time of

5 rope climbs

25 back squats 84/60

Each partner must perform one round each. Follow each other Indian file.

“Donny” – courtesy of CFHQ


Deadlift 102/70


Change every 3 reps

modified “Holbrook” – courtesy of CFHQ

10 rounds for time

5 thrusters 52/40

10 Chest to bar pull ups

1 Loop

if you have completed all of the above within the time cap for the time remaining perform the following


3 wall walks

6 box jump overs

follow each other Indian file




WOD 210814

Warm up


30 double unders

10 banded good mornings

10 wall balls

10 broad jumps (aim for 2 squares minimum)

10 KB sumo deadlift high pull


A: 1RM barbell complex of

– deadlift

– hang clean

– hang squat clean

– squat clean

B: 16 minute AMRAP

2 strict handstand push ups

4 pistols (each leg)

6 hang cleans 60/40

12 hollow rocks


C.O.W #4


Partner workout

3 Rounds of

1 Loop each (relay style)

10 Wall walks – 5 each, alternating each rep

1 Loop each (relay style)

20 Step ups & 20 Box jumps – one person will do 20 step ups (10kg per hand for men, 5kg each hand for women) the other will do 20 box jumps then swap

1 Loop each (relay style)

20 sit ups with dead ball throw – Partners need to be 3m apart, using a 6kg dead ball one person will throw the dead ball to the other after each sit up. 20 throws each

1 Loop each (relay style)

50 back to back squats

1 Loop each (relay style)

Handstand shoulder touches – 10 per shoulder (use the wall if needed)

1 Loop each (relay style)