Friday, September 30, 2005


4 rounds, 21-15-12-9 for time..
Run 400M
DB Front Squat (Male Athletes 55lbs/Female Athletes 35lbs)
DB Shoulder press (Male Athletes 45lbs/Female Athlets 25lbs)

Wednesday, September 28, 2005


30 Reps of Clean & Jerk for time.
(Male Athletes 135lbs/Female Athletes 85lbs)

The Kansas City record is held by Logan Rutherford @ 2:29.

Off the clock perform 5 sets x 5 reps of overhead squats (aka snatch squats)

Monday, September 26, 2005


4 Rounds for Time
Run 400M
Suspended Pull-ups 10 Reps
Hanging Knees to Elbows 15 Reps
Push-ups 20

Friday, September 23, 2005


For time.....

800 Meter Run

30 Squat Cleans (Male athletes 135lbs/Female athletes 65lbs)

800 Meter Run

...adjust the load to allow for excellent technique.

Wednesday, September 21, 2005


How many dumbbell jerks can you perform in 10 Minutes.....

Male athletes 55lb DBs/Female athlets 30lb DBs

Scale the load to match your current level of fitness

Lunge Walk 400m off the clock

Monday, September 19, 2005

Friday, September 16, 2005


How many rounds can you complete in 20 minutes?

20 Alcatraz Bodybuilders
15 DB Swings (Male Athletes 55lb DB/ Female Athletes 35lb DB)
400M Run

Wednesday, September 14, 2005


DB Thursters 10r/10L-8r/8L-5r/5L reps (Alternate* l/r/l/r/l/r...until the sum of reps are accomplished)
Pull-ups 21-15-9 reps

Perform 10/10 of the thrusters followed by 21 pull-ups. Return to thrusters for 8/8...repeat.

This is a version of Fran performed with one dumbbell. Male athletes will use 40lb dumbbell. Female athletes will use 25lb dumbbell.

*Thanks to my friend Jeff Martin for the suggestion

Monday, September 12, 2005


3 rounds:
500M row,
12 bodyweight deadlifts,
21 box jumps at 24 inches

A sub 10:00 time on this will place you in the upper echelon of performance. Go for it!

Friday, September 9, 2005


How many rounds can you complete in 20 Minutes?

10 Pull-ups Male Athletes
5 Handstand Push-ups*

7 Pull-ups Female Athletes
3 Handstand Push-ups

Finish with L-sit practice.

* If you are not capable of handstand push-ups your progression begins with piked shoulder push-ups. Assume the Yoga 'Down Dog' position. Take the top of your head to the deck by bending the elbows. Your knees should be extended in a soft lockout position. A mild stretch in the back of the legs will be experienced when performed correctly.

BTW- No dirty shoes on the wall.

Thursday, September 8, 2005


I like to ready articles from various news agency. Over the last year I have found it more difficult to find content that did not require compulsory registration. I already get the SPAM knocked out of me so-many times I've skipped the simple pleasure.

Recently I discovered BUGMENOT. With this site you can obtain password information that will allow you access to the articles you want to read without giving your age, income, social security number and a pint of blood.

Simply paste the URL of the article you need into the BUGMENOT home page box and press the SHOW ME LOGINS buttons and - PRESTO! You have the information necessary to read further.

Wednesday, September 7, 2005


One round for Time

Run 1200 M
DB Swings 63 Reps (Male Athletes 55lbs./Female Athletes 35lbs)
Pull-ups 36 Reps

Monday, September 5, 2005


Run 400M
DB Thrusters 21 Reps
Run 400M
DB Thrusters 15 Reps
Run 400M
DB Thrusters 12 Reps
Run 400M
DB Thrusters 9 Reps
Run 400M
DB Thruster 6 Reps

Male Athletes load: 35lbs DB Female Athletes 20lb DBS

Friday, September 2, 2005


Utilizing the TABATA interval protocol, perform 20 seconds of work followed by 10 seconds of rest. This is repeated for a total of 8 intervals. Your performance is scored by recording the lowest number of repetitions performed on any of the 8 intervals. Example reps on Tire Flip 5-4-4-4-3-3-2-3. Your score would be 2. Rest 1:00 between movements.

Tire Flip- Flip then race to the other side to flip it back
1:00 Rest
DB Brupees (20lbs Males/ 10lbs Females)
1:00 Rest
Zercher Squats (95lbs Males / 35lbs Females)
1:00 Rest
D-ball Slam (20lbs Males/ 16lbs Females)
1:00 Rest
Tire Flip- Flip then race to the other side to flip it back