12.12.13 – WOD


Nate & Jenny Chabolla hooking up the less fortunate Marine kids at Camp Pendleton by donating to Toys for Tots.


The owner of Nate’s company, Ed Hoffman with his wife, also generously contributing to the Toys for Tots drive. Ed owns Wholesale Capital Corporation in Moreno Valley.

Thursday & Friday


Warm-up: Not for time:

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders

you MUST stop b/t sets
you CANNOT skip singles in b/t sets

WOD: For time:

9-6-3 reps of:

Squat Snatch, 135/95 pounds


Rest exactly 3 minutes

12-9-6 of:

Power Clean, 185/115 pounds

Chest to Bar Pull-ups

Rest exactly 3 minutes

15-12-9 of:

Deadlifts, 225/155 pounds

HR Push-ups

*10 minute cap for each WOD


WOD: For time:

Run 800 meters
50 Squats with plate
Run 600 meters
35 Burpee plate jumps
Run 400 meters with plate
20 strict press with plate
Run 200 with plate
10 Tricep extensions with plate
Run 100 meters backwards with plate
Run 400 meters as fast as possible

*this WOD has a 30 minute time cap

MWOD: 8:30am Thursday with PT Denise Franks.


Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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