Monday, September 2, 2014

1st September 2014 by Mike

Happy Birthday Rebecca McFarland!  Have a wonderful day!



20 minute a.m.r.a.p.

5 pull ups

10 push ups

15 squats

“Pain is temporary.  Quitting lasts forever.”

Lance Armstrong

Happy Birthday Leslie and Happy Labor Day

31st August 2014 by Mike

I would also like to dedicate this WOD to another hero in my life who happens to be my wife, Leslie!  Happy Birthday Les!  Love you!


Complete as many rounds as possible in 28 minutes of:
115-lb. overhead squats, 9 reps
1 legless rope climb, 15-foot rope, beginning from seated
115-lb. bench presses, 12 reps

Post rounds completed to comments.


U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.

Posted by Pukie at 5:00 PMComments (120)


Sunday, August 31, 2014

30th August 2014 by Mike

 Happy Birthday (tomorrow) Leslie! Thank you for all that you do.



Teams of 2, one person working at a time

A. 4x600m rows, alternating partners


B. 4 rounds for time, split reps any way you want

46 hang power cleans 95#/65#

46 GHD sit-ups

46 wallballs


C. Finish with 6 wall climbs

Saturday, August 30, 2014

29th August 2014 by Mike

imageYou never know what you are going to get.


360* Hip Mobility

Buy In:

6 minutes

Med Ball Slams, 10 reps


Burpees, 5 reps


3 Rounds for time:

Side Plank 1 minute

Med Ball Gate Run

Plank 1 minute

Med Ball Gate Run

Side Plank 1 minute

Med Ball Gate Run

Cash Out:

Tabata Russian Twists

Friday, August 29, 2014

28th August 2014 by Mike


30 Thrusters  95#/65#

30 Pull Ups

20 Thrusters 95#/65#

20 Pull Ups

10 Thrusters 95#/65#

10 Pull Ups

“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.”