Congratulations to Steve Bowman in his victory over Nigel Fox of Chris Johnson’s Fighting Aliiance in yesterday’s 81kg Masters Division Finals.
We also congratulate Rick Mayoh who competed in the 75kg Senior division loosing in the semi-finals in a 3 rounds decisions to Julien Lewis, also of Chris Johnson’s Fighting Alliance.
| Handstand push-ups Ring dips Push-ups |
| 21-15-9 reps, for time |
 In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. |
Run 5km
AMRAP in 20 minutes:
200m Run
15 Push Press – 95lbs/65lbs
10 Knees to Ebows
5 Pushups
“Filthy Fifty”| 50 Box jumps (24″) 50 Jumping pull-ups 50 Kettlebell swings (1 pd) 50 Walking lunges 50 Knees to elbows 50 Push press (45 lb) 50 Back extensions 50 Wall ball shots (20 lb) 50 Burpees 50 Double-unders |
| For time |
4 Rounds for time:
1000m Row
50m Lunges
AMRAP in 15 minutes:
200m Run
10 Burpees
15 Push Jerks - 95lbs/65lbs
4 Rounds for time:
21 Double unders
15 Front Squats - 135/95lbs
5km Run for time. No Substitutes
Happy Valentine’s Day!
Here is workout you can do at home aith a partner.
4 Rounds for time:
25 Partner High-Five Pushups (Do a pushup facing your partner and give them a high five with opposite hands after each one)
20 Partner Med-Ball Shot Puts each arm