Sunday, August 30, 2015

100 Clean & Jerks...

100 Clean & Jerks @ 185lbs. 10 T2B every ten reps. Not for time. Finished it Rx. ZERO MISSES! 

Saturday, August 29, 2015


For time:

Run 1 mile
Row 2K
Run 1 mile
27:35 Rx 

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Wednesday, August 26, 2015

"Orange Swirl"...

21 Strict HSPUs

42 C2B Pull Ups
15 Strict HSPUs
30 C2B Pull Ups
9 Strict HSPUs
18 C2B Pull Ups
14:09 Rx (5:15 PR!)

August 25, 2013 - 19:26 Rx 

Sunday, August 23, 2015

100 Strict HSPUs...

100 Strict HSPUs. 3 on-the-minute for 33 minutes (+1 at end to make 100). These are the final four.

Saturday, August 22, 2015


7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
35:56 Rx

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 2, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

5x400M Sprints & Push Ups OTM:10...

5×400 Sprints
* Rest exactly two minutes in between splits
Went out WAY too fast! Live and learn...
OTM:10 - 12 pushups - 120 reps 

Friday, August 21, 2015

Wednesday, August 19, 2015

Fifty Bar Muscle Ups - NOT for time

Decided to try Bar Muscle Ups for the first time since before my surgery for a torn pec in June 2014. Got five consecutive and then got FORTY FIVE more. 50 reps - zero fails!

Sunday, August 16, 2015

5 Strict HSPUs OTM...

5 strict handstand push is on a minute until failure. Got 14 rounds +3 wraps. 73 reps RX. Next time 100!


5 rounds for time of:

205lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 35lbs., 10 each arm
Rest 2 minutes


* 225lbs Cleans & 53lb KBS was Rx

RIP Capt. Ryan P. Hall 

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

Friday, August 14, 2015


Hero_TaylorGallant_TH.jpgFor time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups
44:13 Rx (PR of 2:19!)

Last time - 46:32 Rx (May 4, 2014)

RIP Petter Office Gallant.

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

Thursday, August 13, 2015

"Team Paul"...

Teams of two:
Five rounds for time
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yard
19:04 Rx with a Mark V. (I did all the double Unders, I did the overhead walks and we split the k2e. I did 90 k2e total. 

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Wednesday, August 12, 2015

3,3,3 Clean – OTM:12 HSPU/Strict Pull Ups…

Strength 3x3 Power Cleans
3x205 (20lb PR!)
1x225 (10lbs under 1rm. Happy after 9 reps!
Any day that you ring the PR Bell is a good day!

Metcon: OTM:12 HSPU – Odd/Strict Pull Ups – Even
6 strict HSPUs
8 Strict Pull Up

Sunday, August 9, 2015


For time:
Run 10 miles 
150 Burpee pull-ups
2:05:22 Rx  - PR of 28:25!!

Partition the run and burpee pull-ups as needed.

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

Saturday, August 8, 2015

"Lava Flow"...

21 HSPUs

200M Run

21 Ring Dips

200M Run

15 HSPUs

200M Run

15 Ring Dips

200M Run


200M Run

9 Ring Dips

200M Run 

19:22 Rx 

HSPUs & Ring Dips strict 

Friday, August 7, 2015

"The Intercontinental Champion”…



Squat Cleans (135/95)

Strict Pull Ups

81 reps (42/39) @ 95 & 115

If you get through 30 reps, then weight goes to 155/105
If you get through 60 reps, then the weight goes to 185/135
If you get through 90 reps, then the weight goes to 225/185

Wednesday, August 5, 2015


3 Rounds for Time:
15 Deadlifts (185)
50 Abmat Sit Ups
* Rx was 225

Sunday, August 2, 2015

Barbell Mile & 30 Hang Power Snatches...

95lb barbell carry: 1.09 miles - 27:38
Cash Out: 30 Hang Power Snatches (95) - 3:57


9 Thrusters (115)
400M Run
15 Thrusters 
400M Run
21 Thrusters 
400M Run
17:51 Rx 

Saturday, August 1, 2015

3-3-3 OHS & "Chunky Monkey"...

3-3-3 OHS
175 (F)

"Chunky Monkey”
3 Rounds for Time
21 Calorie Row
15 Box Jumps (24)
9 Power Snatch (75)

* Rx was 115