Saturday 12.20.14

“The 12 Days of Christmas”

The WOD that keeps on giving. Bring a friend, share the pain fun.

You’ll be working with a partner on this one. You will alternate who starts each round. Partner 1 will do 1 deadlift, partner 2 will do 2 ring dips and 1 deadlift, partner 1 will do 3 box jumps, 2 ring dips and 1 deadlift etc. etc. You will divide the run at the end evenly (600m each).

Rep scheme mimics the song: 1, 2-1, 3-2-1, etc. Anyone wearing an ugly Christmas sweater for the duration of the WOD may subtract three minutes from their time.


1 deadlift 225/155
2 ring dips
3 box jumps 30/24
4 pull ups
5 burpees
6 Russian kb swings 70/53
7 air squats
8 push ups
9 double unders
10 wall balls 20/14
11 v-ups
12(00) m run

And for those crazy teams who want a little extra challenge…


1 deadlift 275/195
2 muscle-ups
3 box jumps 36/30
4 C2B pull ups
5 burpees
6 American kb swings 70/53
7 pistols (each leg)
9 double unders
10 wall balls 25/20
11 toes to bar
12(00) medball run

Friday 12.19.14

Daily Warmup 


High hamstring flossing 2 min each side

External rotation bench press mob 2 mins (starts at 3:00)

Upper back and ribs with foam roller 2 min (first piece in video)

Benchmark WOD


aka “The 3 Bars of Death”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlifts @ 1.5 body weight
Bench press @ body weight
Clean @ .75 body weight

Find a partner to work with in a similar weight range. This is not a partner workout but we do have limited bars and racks. Each start with a different lift. Try to get as close to the RX weights as possible. This wod is for time.

Demo wod “Spealler does Linda”

Thursday 12.18.14

Daily Warmup


Glute smash with lax ball 2 min each side

Freeing up the scapula with lax ball 2 mins each side


Back squats: 5 x 1 @ 90% 1RM


“Air Force”

20 thrusters 95/65
20 power cleans 95/65
20 push press 95/65
20 overhead squats 95/65
20 front squats 95/65

-perform 4 burpees at the start of each minute

Wednesday 12.17.14


Double-unders Clinic

Every class today will be coached by Steph Cohee and will feature a special double-under clinic. So if you are struggling with the rope or just want to get better at those pesky double-unders, come on in.

Daily Warmup

Double-unders Clinic


12 min AMRAP

10 double-unders
2 air squats/2 pull-ups
20 double-unders
4 air squats/4 pull-ups
30 double-unders
6 air squats/6 pull-ups

….. continue adding 10 double-unders/2 air squats/2 pull-ups each round and carry on as high as possible till time is capped.

Tuesday 12.16.14

Daily Warmup


Front rack with band 2 min each side (second piece in video)

Opening the hips for better squatting with lateral distraction 2 min each side


Front squats: 5 x 1 @ 90% 1RM


500m row for time

then immediately into…

5 rounds of:
20 wall balls 20/14
10 push-ups

Monday 12.15.14

Daily Warmup


Overhead prep with roller and barbell 2 min

Super frog with bumper plate 2 min each side (starts at 2:45 in video)


Snatch 15 min EMOM: 5×1 at 70%, 5×1 at 80%, 5×1 at 90%

Perform 1 full snatch (pull from the floor and receive in full squat) per minute for 15 minutes at the percentages listed above of your 1RM. You have 1 full minute for each lift so don’t rush. Take your time to establish a strong and consistent set-up every time and execute each rep perfectly.


2 rounds:

20 box jumps 30/24
5 ring dips
30 box jumps 24/20
10 ring dips
40 box jumps 20/16*
15 ring dips

*Use 4 stacked 45# bumper plates=16″

Friday 12.12.14

Daily Warmup (check the board)


Wrist mobility, overhead position and hips with bands


Overhead squats 5,3,3,2,2,1,1,1

Work your way up to a 1RM. Record it.

Read this first…


12 min AMRAP:
100′ farmer’s carry 53/35
2 rope climbs
3 manmakers @ 1/2 BW
4 T2B
This is a very grip intensive workout as Crossfit workouts sometimes are. If you find that your grip is not as strong as you would like it to be check out this article from Tabata Times on ways to strengthen it (and how to grip better by using your hands, not your fingers).