Wednesday 10/18/19

A. Deadlift

5 RM


B. 10 min AMRAP

3 Burpee Box Overs (24/20)

3 Deadlifts (225/155)

6 Burpee Box Overs (24/20)

6 Deadlifts (225/155)

...Keep adding 3 reps until time runs out

Mike Pietragallo
Saturday 10/14/17

CLOSED FOR The Festivus Games Partner Competition.

You should have picked a partner and joined in the fun but you can still come in and watch some great competition!

Come cheer on some of your Fellow Athletes.

Mike Pietragallo
Friday 10/13/17

"This story shall the good man teach his son; And Crispin Crispian shall ne'er go by, From this day to the ending of the world, But we in it shall be remembered - We few, we happy few, we Band of Brothers; For he today that sheds his blood with me Shall be my brother; be he ne'er so vile, This day shall gentle his condition; And gentlemen in England now-a-bed Shall think themselves accurs'd they were not here, And hold their manhoods cheap whilst any speaks that fought with us upon Saint Crispin's day."

-William Shakespeare, "Henry V"

Alpha and Bravo Teams.  US Embassy Tel Aviv.

Alpha and Bravo Teams.  US Embassy Tel Aviv.

"Fianna Fail"

400m Run

10 Burpee Pull ups

200m Run

10 Kettlebell swings (2/1.5)

100m Run

10 Burpee Box jumps (30/24)

400m Run

1 Rope Climb

400m Run

10 Burpee Box jumps (30/24)

100m Run

10 Kettlebell swings (2/1.5)

200m Run

10 Burpee Pull ups

400m Run

On Wednesday, 15 October 2003 Mike's Team was hit by a roadside bomb while on a Diplomatic mission in the Gaza Strip. We do this WOD in memory of the lives lost that day.

John Linde, John Brahchizio and Mark Parsons you will never be forgotten.

"Greater love hath no man than this, that he lay down his life for his friends."

John 15:13

Mike PietragalloComment
Monday 10/9/17

A. 9 min EMOM

Hang Squat Clean +

Squat Clean +

Split Jerk


B. For time:

800m Run

6 rounds of "The Chief" (135/95)

400m Run

4 rounds of "The Chief"

200m Run

2 rounds of "The Chief"

*The Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Mike Pietragallo
Saturday 10/7/17

Partner Hero WOD "Whitten"

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball


Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Mike Pietragallo
Friday 10/6/17

A. Deadlift

3 RM


B. "JT"


Handstand Push-ups

Ring Dips



In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Post time to comments.

Mike Pietragallo
Saturday 9/30/17

Partner WOD

60 cal Row (partner holds handstand)

60 S2OH (partner hangs from Pull-up bar)

60 Sit-ups (partner holds wall sit)

60 KBS (1/1.5) (partner holds plank)

60 Box Jumps (partner holds barbell in front rack)

Mike Pietragallo