10 Nov
by: Published in WODs

Team WOD:  “Jack”:  20 min AMRAP of:

10 Push Press (115/75)
10 Kettlebell Swings (24/16)
10 Box Jumps (24/20)

Partners switch after every round.


The Associated Press

Jack M. Martin III dreamed of working as an educator or finding another way to help people when his time in the military ended, his family said.  The 26-year-old from Bethany, Okla., was helping to resupply a school construction project in the Philippines when he was killed Sept. 29 by a bomb buried beneath a road on Jolo Island. Military officials said he was part of a task force deployed to help quell militants there.  Martin, the youngest of five children, was born in Iowa and grew up there and in Oklahoma. He played football and was an honors student at Bethany High School, graduating in 2001.  He started out in the Army Reserve before studying at the University of Central Oklahoma, said his father, Jack Martin Jr., adding that his son was in basic training during the Sept. 11 terrorist attacks.  The younger Martin had volunteered to go to Iraq, and when that deployment was canceled, he met with a recruiter looking for special forces volunteers and became a Green Beret. He was assigned to Fort Lewis.  “He was a very kind and loving person that was very intelligent with numbers,” his father said.  Martin’s survivors include his wife, Ashley.

RIP hero,



09 Nov
by: Published in WODs

WOD L1:  12 min AMRAP of:

5 Box Jumps (24/20)
5 Power Cleans (115/65)

WOD L2:  12 min AMRAP of:

5 Box Jumps (24/20)
5 Power Snatches (85/55)

Add 10/5 lbs after each successful set of 5 until  you can no longer add weight.


CG)  Hello Saturday!  How are you?
SD)  Hey CG!  What’s happening?
CG)  Not much…just hanging out and being perfect.
SD)  Ditto, man.  Ditto.
CG)  How is the workout going on you?
SD)  Pretty good, you know why?!
CG)  Because of how big my pen is?
SD)  Yes.  Because of how big your pen is.  Also, because EVERYONE decided to pick the appropriate workout today and not push past their limits.
CG)  Wow!  That must mean that everyone understands their limits on you.
SD)  Yes.  During early me, people know their limits.  During late me, it is are a different story.
CG)  Oh Saturday!  You are hilarious!
SD)  And totally into agriculture…
CG)  Ahhh, I bet they don’t get that one SD.
SD)  Nope.  They don’t get it.

Saturday say what!,




08 Nov
by: Published in WODs

Strength:  15-10-5 Front Squats

Set of 15 = 5 lbs. less than last time
Set of 10 = same as last time
Set of 5 = 5 lbs. more than last time

WOD:  10 rounds for time:

10 Calorie Row
10 Push Ups

Level 2 WOD has a time limit of 8:10.  20 Splendids worth of motivational consequence if the time limit was attempted, but not met.


I know it’s Friday, but still…

It snowed this week.  If you were wondering whether or not I like snow, the 5000 Burpees for time December Baseline should let you know.  I could go on with how awful this weather is, but then mother nature would win.  Instead I will present you with two ways to waste your time today.

Lower your volume and play this

Take a trip here

See you at the gym,





Page 228 of 310« First...102030...226227228229230...240250260...Last »

Latest News

Contact Us