April 15th, 2009


The Chief …[wmv][mov]

Today’s WOD

“The Chief”

Complete as many rounds as possible in 3 minutes

3 Power Cleans ( 135 lbs boys, 85 lbs girls)

6 push-ups

9 squats

Rest 1 minute. Repeat for a total of 5 rounds

April 14th, 2009


Today’s WOD


Box Jumps (24″ boys, 20″ girls)

Thrusters ( 75lbs boys, 55lbs girls)

400m run

Knees to Elbows

Dumbell  Pushup with Row

Post time to comments

April 13th, 2009


Rest Day

“There is NO better fitness program for fire fighters or law enforcement.”

– Mike Bender, 10 time winner of the “Toughest Cop Alive” competition

April 12th, 2009


                                                                    Flying Burpee’s

G.I. Jane (Greg Amundson)…[wmv][mov]
Today’s WOD

“G.I. Jane”

100 Burpee Pull-ups

Post time to comments

April 10th, 2009



Today’s WOD

Tabata Sumo deadlift high pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71