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Thursday, May 25, 2017


as many rounds as possible in 11 minutes:
30x double under
3x push press @ 165/115-lbs.

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as many rounds as possible in 11 minutes:
15x tuck jump
5x clapping pushup

Post score to comments.

Wednesday, May 24, 2017


snatch
2-2-2-2-2

Compare results to February 6, 2016.

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five rounds; rest amply between rounds:
10x standing long jump, max distance
30x hollow rock

This workout is scored by the total distance jumped from all five rounds.

Post score to comments.

Sunday, May 21, 2017


Quote of the day:

“Someone I loved once gave me a box full of darkness. It took me years to understand that this too, was a gift.”
—Mary Oliver

Rest today.

Saturday, May 20, 2017


Go Long
in teams of two, for time:
800m partner medicine ball carry @ 20/14-lbs.
100x pull-up
400m partner medicine ball carry
100x thruster @ 95/65-lbs.
400m partner medicine ball carry
100x wall ball @ 20/14-lbs., 10-ft.
400m partner medicine ball carry

Go Heavy
With a continuously running clock, establish a one-rep max of the following complex in 12 minutes:
2x power clean* + 4x front squat + 6x deadlift

Go Fast
as many rounds as possible in six minutes:
5x single-arm dumbbell power snatch, right @ 55/35-lbs.
5x single-arm dumbbell power snatch, left
5x burpee
5x box jump, 24″ platform

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for time:
800m run
100x *pull*
400m run
100x squat jump
400m run
100x squat
400m run

Post score to comments.

Friday, May 19, 2017


shoulder press
1-1-1-1-1

Compare results to May 6, 2016. ‎

push press
3-3-3-3-3

Compare results to November 30, 2015. ‎

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four rounds:
1′ *pushup*
–30″ rest–
1′ strict handstand pushup
–30″ rest–

In this workout, the clock does not reset or stop between exercises. One point is given for each repetition. This workout is scored by the total points.

Post score to comments.

Tuesday, May 16, 2017


for max repetitions:
3′ row (calories)
–3′ rest–
3′ wall ball @ 20/14-lbs., 10-ft. target
–3′ rest–
3′ row
–3′ rest–
3′ wall ball
–3′ rest–
3′ row

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for max repetitions:
3′ run
–3′ rest–
3′ squat
–3′ rest–
3′ run
–3′ rest–
3′ squat
–3′ rest–
3′ run

Post score to comments.