5 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between each round.

F YOU, Barbara.



EMOTM 10 Minutes
2 Front Squats
5 Knees to Elbows

Deadlift (225/155)


Diane – 12:30 rx

I hate you Diane, I hate you so bad. Whore.

“Nasty Girls”

Front Squat
3(80%) 3X3X3 (85%) 3(80%)

“Nasty Girls”
3 Rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)


3 chest to ring Pullups/round for MUs


Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

AMRAP 30 Minutes
5 Deadlift (275/185)
13 Push-ups
9 Box Jumps (24/20)


12 Days of Christmas

1 Squat Clean (185/125)
2 Handstand Push Up
3 Pull Up
4 KB Snatch (53/35)
5 Box Jump (30/26)
6 Sit Up
7 Deadlift (185/125)
8 Push Up
9 Squat
10 KB Swing (1.5/1)
11 Burpee
12 Toes to Bar


Holy sh*tballs. That sucked.

“Tabata Fight Gone Bad”

“Tabata Fight Gone Bad”
8 Rounds of 20 Seconds of Work Followed by 10 Seconds of Rest of:
10ft Wallball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20/20)
Push-press (75/55)
Row (Cal)
Complete all 8 rounds of each exercise before moving on to the next.

260-300ish RX
Kinda lost count.


U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Run 1 Mile
21 Clean and Jerk (155/100)
Run 800m
21 Clean and Jerk (155/100)
Run 1 Mile

33:10 rx