December 10, 2015

Featured picture:  Elgin December 2011


Tabata squat
Tabata deadlift, 155/105 lb.
Tabata squat
Tabata deadlift, 155/105 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Strength wod:  Bench Press  85%  4X3


December 9, 2015

Featured picture:  December 2011


Complete two rounds for time of:

600 Meter Row

25 Burpees

15 Split Jerks (115/85)


Strength Wod:  Deadlift  80%  5X3

December 8, 2015

Featured picture: Drake December 2011



15-12-9-6-3 reps for time of:
135/95-lb. power cleans
135/95-lb. front squats


U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.

December 7, 2015

Featured picture:  Moose December 2011



Complete three rounds for total reps:

Wall Ball 10' (20/14)

SDLHP (75/45)

Jump Boxes (20/18)

Shoulder Push Presses (75/45)

Calorie Row


Strength wod:  Back Squat 1 rep max

December 5, 2015

Featured picture:  Farah December 2011 :)



Complete six rounds for time of:

20 Thrusters (135/95)

20 Over the Bar BURPEES

20 Toes to Bar

20 Hand Release Push Ups