The Grey

Once more into the fray…

Into the last good fight I’ll ever know…

Live and die on this day…

Live and die on this day…


Double Unders


Toes to bar


Don’t Fall

*30 Ring Muscle Ups for time:

-Every time you come off the rings, 200m penalty lap


Summertime Sadness


“Enjoy the successes that you have, and don’t be too hard on yourself when you don’t do well. Too many times we beat up on ourselves.
Just relax and enjoy it. You’ll do better.” – Patty Sheehan

4 Rounds for time:

100 Double Unders

25 Hand Release Pushups



1493317_10201187278988467_249051542_o copy

“God grant me the serenity
To accept the things I cannot change;
Courage to change the things I can;
And wisdom to know the difference.

Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
As it is, not as I would have it;
Trusting that He will make all things right
If I surrender to His Will;
So that I may be reasonably happy in this life
And supremely happy with Him
Forever and ever in the next.

-The Serenity Prayer

Buy in: 5 Rope Climbs 15 ft

Then 10 rounds:

35 Double Unders

9 Handstand Pushups

Buy out: 5 Rope Climbs 15 ft


Jump Around


“Something which we think is impossible now will not be impossible in another decade.” -Constance Baker Motley, First Black American Woman Federal Judge

Deck of Cards-Double Unders

Get a deck of cards and every card you flip over, perform that many double unders. Continue until you complete the entire deck of cards.














This is 416 Double Unders in total.



“One shouldn’t be afraid to lose; this is sport. One day you win; another day you lose. Of course, everyone wants to be the best. This is normal. This is what sport is about. This is why I love it.” -Olympic Gold Medallist Oskana Baiul

50 Double Unders

21 Kettlebell Swings @ 70 lbs

50 Double Unders

18 Kettlebell Swings @ 70 lbs

50 Double Unders

15 Kettlebell Swings @ 70 lbs

50 Double Unders

12 Kettlebell Swings @ 70 lbs

50 Double Unders

9 Kettlebell Swings @ 70 lbs

50 Double Unders

6 Kettlebell Swings @ 70 lbs

50 Double Unders

3 Kettlebell Swings @ 70 lbs

50 Double Unders


Cold Blooded

“Bodily exercise, when compulsory, does no harm to the body; but knowledge which is acquired under compulsion obtains no hold on the mind.” -Plato

100 Double Unders

10 Parallette HSPU

– Rest 100 seconds

90 Double Unders

9 Parallette HSPU

-Rest 90 Seconds

80 Double Unders

8 Parallette HSPU

-Rest 80 Seconds

70 Double Unders

7 Parallette HSPU

-Rest 70 Seconds

60 Double Unders

6 Parallette HSPU

-Rest 60 Seconds

50 Double Unders

5 Parallette HSPU

-Rest 50 Seconds

40 Double Unders

4 Parallette HSPU

-Rest 40 Seconds

30 Double Unders

3 Parallette HSPU

-Rest 30 Seconds

20 Double Unders

2 Parallette HSPU

-Rest 20 Seconds

10 Double Unders

1 Parallette HSPU