Friday 03.20.15

Hero WOD 5 rounds for time of: 35 kettlebell swings, 20 lbs 30 push-ups 25 pull-ups (assist as needed) 20 box jumps, 18-inch box 1-mile run Post time to comments. *In honor of U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, who died Jan. 28, 2013, when his F-16 jet went down…

Friday 12.19.14

Run 1 mile. Compare to 03.19.14 Post time to comments. 90 DAY CHALLENGE VIII: DAY 68 Vi-shake no caffeine  no soda fruit or veggie snacks no food after 8:00pm no alcohol reduce sugar intake   drink water every day no fried food 8 hours of sleep no preservatives NEXT WEEK’S ADDED CHALLENGE: eliminate wheat Three Hidden…

Friday 09.19.14

3 rounds for time of: 21 Knees to elbows 21 Kettlebell swings, 20 lbs 21 Push-ups 21 Box jump, 18 inch box 21 Back extensions (supermans or body surfers) 21 Walking lunges Compare to 09.19.13 Post time to comments. 90 DAY CHALLENGE VII: DAY 67 Vi-shake no caffeine  no soda fruit or veggie snacks no…

Friday 06.20.14

“Christian” 10 rounds, each for time of: 15 Push-ups Sprint 60 yards Rest 60 seconds Compare to 06.20.13 Post time to comments. Happy Birthday to my  HOT, HOT, firefighter husband, Chris!!   He is turning 36 today and is as fierce as ever. He introduced me to HIIT workouts which led me to starting this site,…

Friday 03.14.14

Complete as many rounds as possible in 20 minutes of: 10 Push-ups 5 Deadlifts, 60 lbs 8 Push press, 20 lbs Compare to 03.08.13 90 DAY CHALLENGE V: DAY 65 Vi-shake no caffeine no soda   only fruit or veggie snacks   no food after 8:00pm no alcohol reduce sugar intake  3 glasses of water…

Friday 12.06.13

20 X 20 For time: 20 Wall ball shots, 10 lb ball 20 Butterfly sit-ups 20 Box jumps, 18″ box 20 Push-ups 20¬†Cleans, 20 lbs 20 Jump rope 20 Thrusters, 20 lbs 20 Front squats, 40 lbs 20 Kettlebell swings, 20 lbs 20 Push press, 20 lbs 20 Bench dips 20¬†Sumo deadlift high pulls, 20…