Warm Up
10 Samson Stretch
25 Double Unders
10 Strict Pull Ups
10 Push Ups
10 Sit Ups
10 KB Swing
5 Burpees

– Couch Stretch

Met Con
100 Double Unders
50 Pull-Ups
500m Row
80 Sit ups
40 HR Push-Ups
500M Row
60 KB Swings (53/35#)
30 Burpees
500m Row

Jeremey: 23:28 (RX)

Charlotte: 28:45 (Slam instead of DU)


Christmas WOD at CrossFit Undeniable!

Just like the way the song is sung, perform 1 Clean and Jerk. Then perform 2 Muscle Ups, 1 Clean and Jerk. Then 3 HSPU, 2 Muscle Up and 1 Clean and Jerk…

Oh what fun it is to WOD with your Undie family!!!

Warm Up

10 Samson Stretch 3 Second Holds
10 Passthrough
10 Overhead Squat (PVC)
10 Sit-ups
10 Superman
10 Pull-ups
10 Dips
10 KB Swing


  • Elbow 2 Instep/ Hip Stretch

Met Con

On the first day of Christmas my Coach demands of me:

1- Clean & Jerk 155#
2- Muscle Ups/Dips
4- Wall Ball 30#
5- Toes 2 Bar
6- Front Squat 135#
7- Burpee
8- Box Jump 24″
9- Hand Release Push Up
10- Jumping Lunge
11- Pull-up/Ring Row
12- 1200m Run

Jeremey: 67:00

My main goal this entire time was to nail the HSPU and the ring muscle-ups. I’m really proud that I didn’t have to break up the HSPU at all! The muscle-ups were unbroken until roughly round 10 when I had to do 1+1.


Everyday Warrior Workout 4!

WOD #1


9 Squat Clean 195/125 (Brittany PR at #197)
28 Toes to Bar
14 Thrusters 135/95
30 Calorie Row

Time: 11:04

Holy cow! This one smoked me. I was feeling pretty beat up from all the work this week anyway, but the heavy cleans really had me gassed. I was doing singles with 15 seconds rest between them. Did the T2B in 16-12 and then the thrusters in 3-3-3-3-2.

WOD #2

“Cindy Archibald”

4 Rounds
5 Front Squats 165/115
5 Pull Ups
5 Hang Clean 165/115
10 Hand Release Push Ups
5 Push Jerk 165/115
15 Air Squats

Time: 33:56

By far, this was the hardest workout mentally that I’ve ever done at CFU. The push jerks in particular were terribly difficult. I was doing singles, which meant I had to clean the bar up every time. I was really really gassed from the first workout and then from the volume this week. Anyway, I finished. Definitely marking this one with “Repeat” so I know to do it again!


Felt absolutely smoked today! Must be the six days in a row of working out finally catching up to me. Definitely going to take tomorrow off. For now, made it into the gym for the 4:30pm class.


500m Row
10 Passthroughs
10 Jefferson Curls
20 Ice Skaters
20 KB Swings
10 Broad Jumps
10 Kick Up To Handstand


Straight Leg Hip Distraction


5 min. Work
2 min. Rest
3 min. Work
1 min. Rest
2 min. Work


10 Sumo Deadlift to High Pull @ 95#
10 Hand Release Pushups
20 Lateral Jumps Over The Bar

Result: 8+16

I felt really good through the first 5 minutes. I finished 4 rounds + 2 push-ups which set me on pace for roughly ~9 total rounds. I ended up slowing down on the SDLHPs though. Instead of doing 10 straight. I was breaking them up into 5’s. Push-ups were into 5’s during the last two minutes. Jumps were straight through.


Crossover Asymmetry activation series

Also got into a ROMWOD this evening for the hips. Excited for an off day tomorrow!



200m Run
25m High Knees
25m Butt Kicks
10 Sampson Stretch
20 Trunk Twist (10R/10L)
10 Pass Through
Push Up Pyramid
10 Strict Pull Up
10 Wall Squats


Piriformis Stretch


“Murph” Prep

25 Minute AMRAP

5 C2B Pullups
10 Hand Release Pushups
15 Goblet Squat (35/25)

*Every 5 min. run 400m

Result: 14+2

Felt strong throughout. Didn’t have to break up the C2Bs at all. Used a DB for the goblets. Broke the push-ups up into 5-3-2 for most sets. Mainly focused on continuous movement. Did 5+ rounds before the first run and then focused on doing 2+ for every set after that. Still planning on doing 5-5-5-15 for the actual Murph leading with push-ups. 


5×2 Handstand push-up to Abmat


20 Minutes

10 Cart Wheels
10 Hollow/Superman Rolls
10 Jumping Lunges (each leg)
10 Supine Ring Rows
10 Turkish Get ups
10 Kettlebell Swings

Still don’t have the cartwheels down pat! Need to work on those. Overall, developing the cartwheel will help me feel more confident in a handstand and upside down in general.



Wall Balls
Hand Release Push ups

Jeremey – 4:15

Tried to break the push-ups into manageable chunks but still ended up doing 2-3 per set for 15 and 9. Got all of the wall balls except 9 unbroken. Had to break them up in order to hit the target. Did 7 – 2.


Had some extra time left over after class so did a cool down with some overhead stretching in prep for 16.4:

2:00 row
5 min total lying PVC overhead w/ 10#
3×30 sec lying face down with PVC on low squat rack (contract/relax)