Our Blog

Thursday, May 16, 2019


three rounds for time:
15x weighted walking lunge, right arm @ 20/14-lb. medicine ball
15x weighted walking lunge, left arm
30x wall ball, 10/9-ft. target
30x box jump, 24/20″ platform

Tuesday, May 14, 2019


as many repetitions as possible:
2′ anchored sit-up
–15″ rest–
2′ double under
–15″ rest–
90″ anchored sit-up
–15″ rest–
90″ double under
–15″ rest–
60″ anchored sit-up
–15″ rest–
60″ double under
–15″ rest–
30″ anchored sit-up
–15″ rest–
30″ double under

In this workout, the clock does not reset or stop between exercises. This workout is scored by the total repetitions completed.

Compare results to October 30, 2018.

Thursday, May 9, 2019


three cycles, as many repetitions as possible in three minutes; rest exactly three minutes between rounds:
10x power snatch @ 95/65-lbs.
20x single-leg squat
27/21-calorie row
max power snatch

Tuesday, May 7, 2019


With a continuously running clock, you have 15 minutes to complete 75x russian swing @ 70/55-lbs. and then in the remaining time as many rounds as possible of a 400m run and 75x double under.