Monday the 30th of March, 2009

Fight Gone Bad!

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)
Squatting Band Row (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, except on the rower where each calorie is one point.

Add your points and post them to comments.

Joseph Phelan is FAMOUS!!!

Saturday the 28th of March, 2009


During a forty five minute block of time work on form and feeling. Perform the following in any order:
5 handstands
25 ring dips
5 muscle ups
25 GHD sit ups
3 plank holds
3 L sits
10 plio push ups
10 plio pull ups

Wednesday the 25th of March, 2009



The Dumbbell Bear”

With a set of dumbbells no more than forty five percent of your bodyweight perform the following every minute on the minute for twenty minutes:

5 deadlifts
5 hang power cleans
5 thrusters

Post rounds completed to comments.