• “Murph”

    Thursday 1/1/09 “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Post time to comments.

  • “Fight gone bad”

    Wednesday 12/31/08 “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This

  • The Machine

    Tuesday 12/30/08 Work out of the day: 2 Turkish get ups, 1 each side 10 burpees 12 thrusters 15 kettle bell swings 20 ring push ups 3 rounds for time Post time and comments

  • Shoulder day!

    Monday 12/29/08 Work out of the day: Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments.

  • “Michael”

    Sunday 12/28/08 Work out of the day: Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post time to comments.

  • Saturday 12/27/08 Work out of the day: Complete as many rounds as possible 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps Post rounds completed to comments.

  • Crazy for 10

    Friday 12/26/08 Work out of the day: 6 rounds 10 thrusters (men 75#) (women 55#) 10 push ups 10 pull ups 10 Kettle bell swings (men 24KG) (women 16KG)

  • Merry Christmas to all

    Work out of the day: This day is optional and not for the faint of heart. “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments.

  • Let it Snow

    Work out of the day: Row 5oom 30 wall ball shots (men 20#) (women 15#) 30 box jumps 20 Kettlebell swings (men 24 kg) (women 16 kg) 3 rounds for time, post times under comments

  • Welcome to the new site!

    Work out of the day: “Cindy“ Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Shelby completed 18 round in 20 minuites and is in the lead as of 3 P.M. today, good luck to all.