27 Mar

5 Rounds For Time
30 Double Unders
15 Kettlebell Swings (Pick Load)
10 Kettlebell Flip Squats (Pick Load)*

* Video on FB. Don’t break the floor.


26 Mar

Run 1 Mile

Rest as needed

Then – Death by Burpee Broad Jump

Place 2 lines on the floor 4 feet apart.
Each rep starts with the fingers behind the line and ends with the heals over the opposite line.
Burpee must be performed with both feet moving at the same time. No Step Ups!
They will be done like a Bar Facing Burpee, but the bar is 4 feet wide.

Scale distance between jumps.


25 Mar

5 Rounds For Time
5 Dumbbell Facing Burpees
5 Single Arm Dumbbell Thrusters (R) Pick Load
5 Dumbbell Facing Burpees
5 Single Arm Dumbbell Thrusters (L) Pick Load


23 Mar

For Time
20 Push Ups
1 Sit Ups
19 Push Ups
2 Sit Ups
18 Push Ups
3 Sit Ups
17 Push Ups
4 Sit Ups
16 Push Ups
5 Sit Ups
15 Push Ups
6 Sit Ups
14 Push Ups
7 Sit Ups
13 Push Ups
8 Sit Ups
12 Push Ups
9 Sit Ups
11 Push Ups
10 Sit Ups
10 Push Ups
11 Sit Ups
9 Push Ups
12 Sit Ups
8 Push Ups
13 Sit Ups
7 Push Ups
14 Sit Ups
6 Push Ups
15 Sit Ups
5 Push Ups
16 Sit Ups
4 Push Ups
17 Sit Ups
3 Push Ups
18 Sit Ups
2 Push Ups
19 Sit Ups
1 Push Ups
20 Sit Ups


20 Mar

AMRep 7
Dumbbell Man Maker

Use two dumbbells if you have them. If you only have one, skip the row on the non-dumbbell side and then switch hands each rep. See the attached video for a demo of the dumbbell man maker. You can also get creative if you don’t have dumbbells and use a sandbag or something else with some weight, skip the row and add 2 pushups per rep (for a total of 3).

Man Maker Demo


17 Mar

Home WOD 1
5 Rounds For Time
25 Sit Ups
15/10 Push Ups

Ab Mat if you got one. If you don’t have one, but want one? You can buy one on Amazon or Rogue, or you can borrow one from the gym. Text me and we can arrange a time for you to get one.


12 Mar


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

10 Push Press 115/85
10 Kettlebell Swings 53/35
10 Box Jumps 24/20