Tuesday, March 31, 2009

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

** I will more than likely substitute a strength day for this WOD, as we do not have a GHD.

Further reading in conjunction with yesterday's post.

Monday, March 30, 2009


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Day 2 of burpee challenge... buy in is 20 burpees.
2012... Interesting

Sunday, March 29, 2009

Fight Gone Bad....errrrrrr.... Fight Gone Burpee!

"Fight Gone Burpee!"

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)
Burpee (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Saturday, March 28, 2009

ahhh, rest day

thats right rest. learn something new, post it to comments.

Thursday, March 26, 2009

Body Control

10 rounds for time of:
10 Pull-ups
10 Ring dips

Today is going to suck. But, that's why we do this sutff.

Complete 4 rounds, each for time of:
Run 800m

Rest as needed between rounds.

Wednesday, March 25, 2009

Front Squat


... nuff said.

Tuesday, March 24, 2009

Rest Day

Practice a skill that you are weak on.

Monday, March 23, 2009


For time:
150 Wallball shots, 20 pound ball

The "Father" of Physical Culture?

Sunday, March 22, 2009

"Lynne" AKA "Put a ring on it"

Five rounds for max reps of:

Body weight bench press


rest as needed between rounds... I reccommend 3-5 minutes

**Sub ring push ups for bench press and sub ring pull ups for regular pull ups.

Saturday, March 21, 2009

deadlift and run...two of the worst combinations known to man.

For time:

225 pound Deadlift, 21 reps

Run 800 meters

225 pound Deadlift, 15 reps

Run 800 meters

225 pound Deadlift, 9 reps

Run 800 meters

If you like guns... then THIS WEBSITE is for you.

Friday, March 20, 2009

Rest Day

Do something productive...

Thursday, March 19, 2009

Big Guns

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Tuesday, March 17, 2009

Split Jerk


My new ink.


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.

The story of Murph

Monday, March 16, 2009


After taking this last cycle off, I am feeling rejuvinated and ready to get back to it. 3...2...1... GO!

Friday, March 13, 2009

Back Squat


Thursday, March 12, 2009

Rest Day

Technique work... 5:00 pm at the track complex. Be there or be square.

Front Squat

Wednesday, March 11, 2009

This is gonna hurt...

As Many Rounds As Possible in 30 minutes of:
5 Pullups
5 Ring Dips
15 Situps

Inflected Form(s):
plural in·ten·si·ties
1: the quality or state of being intense ; especially : extreme degree of strength, force, energy, or feeling2: the magnitude of a quantity (as force or energy) per unit (as of area, charge, mass, or time)

Eat like a caveman!
Why the hell do I need fish oil?

Tuesday, March 10, 2009

The Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Monday, March 9, 2009

Complete as many rounds in 20 minutes of:
5 Hand Stand Pushups
10 L-Pullups
15 Walking Lunge Steps

A general breakdown of skill levels and some goals to guide your training. Good stuff.

Sunday, March 8, 2009


Friday, March 6, 2009


1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

**Sub run 1000m for row.

My new hobby.

Wednesday, March 4, 2009

Tuesday, March 3, 2009


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Monday, March 2, 2009



Sunday, March 1, 2009


3 Rounds for time:

Run 400m

21 Kettlebell Swings (1 and 1/2 pood)

12 Pullups