Monthly Archives: January 2016


“Bradshaw” courtesy of CFHQ

10 rounds for time of

3 Handstand push ups
6 Deadlifts 102/70
12 Pull ups
24 Double unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

WOD Demo with Jason Khalipa – video [wmv] [mov]

Posted by Pukie at October 23, 2011 5:00 PM

WOD 250116


A1: EMOM for 5 minutes (skill work to be done with an empty bar)

Muscle snatch + overhead squat + snatch balance + high hang squat snatch + squat snatch

A2: Every 2 minutes for 12 minutes

1 Hang power snatch + 1 squat snatch

Increase weight each set

B: For total reps

2 Rounds of

1 minute power snatch 60/40

1 minute rest

1 minute toes to bar

1 minute rest

1 minute burpee

1 minute rest

WOD 220116


3 partner WOD

8min AMRAPs

A. 5 tyre flips/10 tyre step ups
B. 2 rope climbs/double unders/GHD sit ups (total DU’s and GHD sit ups)
C. Sled pull X 4 80/60, Handstand push ups, Toes to bar (total Handstand push ups and Toes to bar).

WOD 150116

Partner WOD

Annie, Grace, Jackie and Isabel will be performed against a running clock. “Annie” starts at 0:00 the workout ends at 40:00

0 – 10:00

“Annie” – courtesy of CFHQ

for time


Double unders (done together)
Sit-ups (change every 10 reps)

10:00 – 20:00

“Grace” – courtesy of CFHQ

for time

30 clean and jerks 61.5/43 (change every 5 reps)

20:00 – 30:00


for time

1000m row (change at 500m)
50 thrusters (change at 25 reps)
30 pull ups (change at 15 reps)

30:00 – 40:00

“Isabel” – courtesy of CFHQ

30 snatches 61.5/43 (change every 5 reps)

If you complete a section before time you must rest until the next section starts. If you have not completed a task within the time frame your team must move onto the next task immediately.