ROD 031710


Wednesday, 17Mar10


Happy St. Patricks Day 
Shamrock shuffle
4 rounds of 40 seconds work/ 20 seconds rest


  • Agility ladder drill  (lateral shuffle)
  • Box jumps
  • Jumpin pull-ups
  • Air squats
  • Walkouts
  • Mountain climbers

 “May you live as long as you want, and never want as long as you live”.

The Nxt Level Push-up Challenge

Take this 3-minute test to find out how fit you really are:


  1. Rest whenever you want, but the clock will still be running.
  2. For a rep count, you must maintain perfect form: elbows locked at the top, chest 2 inches above the floor at the bottom, hips aren’t sagging.
  3. Men – Knees can’t touch the floor. Women – have choice of eitherregular push-up or “on the knees” push-ups

Tip: Pace yourself however you like, but it’s best not to rush. Take a 15 second break once you slow down after your first burst. Then take longer breaks as needed. Never push yourself to total fatigue.

Rating’s Chart

  • 55 push-ups                              Below Average
  • 56 – 74                                         Average
  • 75 – 99                                         Good
  • 100 – 110                                    Exellent
  • 111 or more                               Extraordinary

We dare you to take the Nxt Level Push-up Challenge:

The results of yesterday’s challenge are as follows:

  • Antonella – 45 F  ( most at full plank )
  • Chris B.- 64 M
  • Rich       – 60 M                         Thank you guys for participating !!
  • Matt      – 59 M