Monday, 26 December 2016

Monday classes will be at 0900 and 1030 only.



4-person Team WOD

“Why do I do this?”


400 Single Unders


20 Handstand Push-ups*

30 Wall-Ball Shots (20/14 ) @ (10/9′)

40 Alternating Box Jumps (20″)

50 Sumo Deadlift High Pull (95/63)

50 GHD Sit-ups

40 Alternating Box Jumps

30 Wall-Ball Shots

20 Handstand Push-ups



2000m Row


For time and total burpees

Compare to Saturday, 26 December 2015


-Equal work required

-Only one team member working at a time on the Jump rope and Row

*During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done, teams tag out, and now the burpee team performs HSPU, and the HSPU team now does burpees. Continue rotating back and forth from WOD to Burpees through the rest of the exercises. Each partner team will keep track of their total burpee count, and at the end, partner teams will total burpees for the whole team.

…Rest 5 minutes…


As a team of 4, perform as many reps in 4 minutes of:

Clean-2-Overhead (135/95)

(bar MUST pass through the front rack position on each rep)


For Score


Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

Ball Tack & Floss – 1:30/side



Post time, scores, and experiences to comments


  1. Teamed up with Robert, Danny and Rhonda
    31:05 WOD time
    496 burpees and 26 clean to overhead 83# for the ladies 135# for guys

  2. Teamed w/ Christa, Harmon, John O. 32:00, several mods,230 burpees for Christa and I.
    5 person team for C2O total weight 3070#
    This is my all time favorite WOD.
    Fun times! Great cal burn, needed that!

  3. Teamed with Manny, Courtney, and Brent
    36:39 with a rare rx for me
    356 burpee count
    46 clean 2 OH
    Good hard work today!

  4. Muffin Man says

    Teamed with Mike/V/Kelsey

    36:10 Rx
    374 Burpees
    61 Clean 2 Overhead.

    All Rx.

    Good to be back after my hiatus!

  5. darrenandtara says

    Team Tarren and the Decker Duo
    Wod. 31:28. Rx.
    Burpees 335. Very ish. Might be off as much at 100. Wrote it down 3 gin tonics ago and didn’t take a picture.
    Clean 2 overhead 55. Rx.

    Fun Wodding with Jana and the jump man!

  6. Ditto grant. That was a lot of burpees.

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