June 2015

WOD 150629

Push Jerk – 3@60%, 70%, 75%, 80% (% of your 3RM from last Monday) Then, For time 21, 13, 8, 5, 3, 2, 1, 1 Box Jumps (24/20) *1 Rope Climb after each round “Love is life. And if you miss love, you miss life.” -Leo Buscaglia

WOD 150626

*THIS Saturday @11:15am is session #3 of the Gymnastic Seminar – with work on the Muscle-up! Sign up now! 4×7 Floor Press 4×7 1-Arm DB Row  *Alternate between the 2 movements Then, For time 12, 9, 6 PCL (185/115) or DL (275/185) – You pick! Box Jump Over (24/20) 1-Legged Squats (R/L =1) “The most …

WOD 150626 Read More »

Recipe of the Week

Pulled Pork Stuffed What You Shall Need: 3 lb. pork shoulder or pork butt 2 tsp. fine sea salt 1/4 cup stone ground mustard, divided in half 1 tbsp. raw honey 1/4 tsp cayenne pepper 4 small delicata squash or 2-3 acorn squash 2 tbsp. melted fat or oil of choice sea salt and black …

Recipe of the Week Read More »

WOD 150625

Skill – Sliding Reverse Lunges 3x10R/10L KB Windmills 3x10R/10L Then, For time Bridge Run 50 KB Sit-ups (53/35) 40 Goblet Squats (53/35) 30 1-Arm OH KB Lunges (15R arm/15L arm – 53/35) 20 Rolling V-Ups “From my tribe I take nothing, I am the maker of my own fortune.” -Tecumseh  

WOD 150624

For total time: 3rds – 1min rest betw 10 T2B 20 RKB Swings (53/35+) 30 Double Unders *Rest 5mins* 3rds – 2min rest betw 21 Calorie Row 15 Thrusters (115/85) 9 C2B “Success is finding satisfaction in giving a little more than you take.” -Christopher Reeve  

WOD 150619

*Gymnastic Seminar session #2 THIS Saturday! Come and work on your skills!  3×3 DB PP 3×3 DB PJ *Not alternating Then, AMRAP 7 5, 4, 3, 2, 1 SQCL Thruster (155/115) Muscle-up (sub pull-up & ring dip – same #) “You can find peace amidst the storms that threaten you.” -Joseph B. Wirthlin  

Scroll to Top
Scroll to Top