March 20, 2009

Work Out of the Day

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


March 19, 2009

Work Out of the Day


For time:

400m Run

21 Cleans, 135lbs/93lb

500m Row

21 Hang Squat Cleans, 135lbs/93lbs

1,000m Row

21 Hang Power Cleans, 135lbs/93lbs

800m Run




Jenny is a Ninja


March 17, 2009

Work Out of the Day


Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.


“St. Patty’s Day Smash”

For time:

100 Burpees

Drink 2 pints

75 Burpees

Drink 2 pints

50 Burpees

Drink 2 pints

25 Burpees

Drink 2 pints

Post type of beer and time to comments




March 12, 2009

Work Out of the Day

Team “Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

2 Person Team Perform the Following For Time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Runs are completed by both teammates together.  Pullups, pushups, and squats are split between partners with one working at a time.  All pullups must be completed before starting pushups, and pushups before squats.  If you’ve got a 20lb vest or body armor, wear it.