Thursday, July 30, 2015


Every minute complete:

•5 pull ups

•10 push ups

•15 squats

Continue for 30 minutes or as long as possible until you can not complete a round within the minute

9 rounds Rx 
21 rounds 3-6-9

Last time - 17 Rounds Rx

Wednesday, July 29, 2015

Klokov Push Press & 1 Mile of Loaded Carries...

5x5 Klokov Push Press (95) - 25 reps

1 Mile Mixed Loaded Carries
* Using a 35lb Kettlebell accumulate a mile of carries alternating between suitcase carry, goblet carry, rack carry, waiters walk and crush-curl carry (crush  Kettlebell in between your hands and curl it while you carry it).

Felt awesome to do the carries outside in the heat! 

Sunday, July 26, 2015

20 Hang Power Cleans..

185lbs. Working on early arm bend. Baby steps...

"The Chief"...

AMRAP 3 minutes of:
• 3 Power cleans (135)
• 6 Push-ups
• 9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
(5-4-4-4-4/21 rounds. ONE round PR!)
Post completed rounds for each 3 minutes. Add all rounds for total. Only full rounds count.

Saturday, July 25, 2015


400M Farmers Carry (53)
20 Burpee Box Jump (30)
400M Plate Carry (35)
20 Burpee Box Jump (30)
400M Plate Carry (35)
20 Burpee Box Jump (30)
400M Farmers Carry (53)
30:46 Rx - RIP "Scooter"

First Lieutenant Scott Francis Milley was killed in the line of duty in the Baraki Barak district of Afghanistan on November 30th, 2010 at the age of 23. “Scooter” grew up in Sudbury excelling in both academics and athletics at Lincoln-Sudbury Regional High School. Every bit as excellent a person as he was a soldier and athlete, the memory of his unrelenting positivity and charisma continues to impact those who knew him. He is survived by his loving parents, Steven and Janice, and by his brother Steve and sister

Thursday, July 23, 2015

One Mile Slosh Pipe Carry..

One Mile Slosh Pipe Carry (45) - 17:12

Cash Out: 25 Weighted Dips (53)

"For those of you looking to add a different piece of equipment to your fire station gym, or if you just need a little project and want to work muscles you haven’t worked before, it’s time to build a slosh pipe. A slosh pipe is nothing more than a 9′ piece of 4″ PVC pipe that’s filled two-thirds of the way with water, which should equal 38–42 lbs., and capped at both ends. Think that’s not enough weight to give you a real workout? Before you dismiss the idea completely, give it a try. Once you work with the pipe, you’ll see how demanding it can be. For those who like working with sandbags, chains and tires, you’ll love the variety a slosh pipe affords you".-

Wednesday, July 22, 2015

50 Hang Power Cleans...

The cure for driving almost 900 miles in 3 days = Power Cleans. I did 12 at 205# (failed on number 13). Then did 50 from the hang at 155#. Feeling a lot better now! 

Tuesday, July 21, 2015

Kettlebell TGUs

50 TGUs (53) - NOT for time 
Cash Out: 50 One-arm KB Presses (53) 25L/25R

Sunday, July 19, 2015

“The Chattanooga Five”…

Teams of 2:

Five Rounds of -
7 Rope Climbs
16 Barbell Complex (135/95) – 1 Deadlift, 1 Hang Power Clean, 1 Jerk, 1 Back Squat
Then, 2015M Row after the 5 rounds.
* Work is split among 2 people, one person working, one person resting. Teams of 3 will have 2 people working at a time.
42:30 rx
In honor of the five member of the Armed forces that were killed in Chattanooga  on July 16, 2015.
The dead Marines were identified as Gunnery Sgt. Thomas J. Sullivan of Hampden, Massachusetts; Staff Sgt. David A. Wyatt of Burke, North Carolina; Sgt. Carson A. Holmquist of Polk, Wisconsin; and Lance Cpl. Squire K. “Skip” Wells of Cobb County, Georgia. Sullivan, Wyatt and Holmquist had served in Iraq, Afghanistan or both.
Also, a U.S. Navy sailor wounded in a shooting rampage in Tennessee died early Saturday, according to the Navy, becoming the fifth U.S. service member killed the attack. The Navy did not release his name. However, a relative earlier identified the one sailor injured in the attack as Randall Smith.
The five rounds signify the five victims. The seven rope climbs are for July and the sixteen barbell complexes are for the date – the 16th. The 2015 row is for the year – 2015

Saturday, July 18, 2015

"Mind Eraser"....

AMRAP 20 of:

7 Power Cleans (135/95)

7 Burpees

200 meter run

6 rounds plus 14 reps

Tuesday, July 14, 2015

3-3-3 Split Jerk & "Flowrider"...

3, 3, 3 Split Jerk - 145-165-170 (from rack)

4 Rounds for time:
4 Clean & Jerks (155) 
8 Chest-to-Bar Pull Ups
6:48 Rx 

Sunday, July 12, 2015

50 Power Cleans @ 200lbs. (15lb PR!) @ 157lbs body weight. #fgravity #zerocompalints #kbr

"Rowing Randy"...

Five Rounds of:
25 Calorie Row

15 Power Snatch (75)

20:35 Rx 

 ”Randy” is honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.  

Saturday, July 11, 2015


3 Rounds for time:

400M Run 

10 Ring Dips

15 Wall Balls

20 Burpees

25 Double Unders

33:03 RX 

Tuesday, July 7, 2015

Kettlebell Windmills...

50 reps (53) - 25 Left & 25 Right

It’s truly a total-body strength exercise that especially challenges your shoulders, core, glutes, and hamstrings". - Men's Health 

Friday, July 3, 2015

"Del Boca Vista"...

The BUY IN: 24 x WALL BALLS (20)
Then, 3 RFT of: 
24 x Russian KB Swings (55)
24 x Barbell Wipers
24 x Dubs 
CASH OUT: 24 x Power Cleans (95)


Did all wall balls unbroken and got all double unders (single-double). The little things!