WOD 150831
FSQ 20rep Week 4 @65-70% Then, AMRAP 7 Max Curtis Ps! (95/65) Strength WOD: 1-Arm DB Bench Press – 3x12R/12L 50 Banded Face Pulls GHR – 3×10 “We have all the light we need, we just need to put it in practice.” -Albert Pike
FSQ 20rep Week 4 @65-70% Then, AMRAP 7 Max Curtis Ps! (95/65) Strength WOD: 1-Arm DB Bench Press – 3x12R/12L 50 Banded Face Pulls GHR – 3×10 “We have all the light we need, we just need to put it in practice.” -Albert Pike
Reverse (Back Rack) Lunge Steps 5x4R/4L (By feel – stay under 60% of BSQ) Then, EMOTM 10 5 DL (275/185) 10 1-Arm DB S2O (5R/5L) “The antidote to what is fundamentally wrong is the cultivation of what is fundamentally right.” -Marianne Williamson
For total time: 3rds – 2min rest betw 12 HPCL (145/105) 400m Sprint *Rest 5mins* 3rds – 2min rest betw 15 Box Jumps (30/24) 10 FSQ (same bar) 5 Muscle-ups “I love you the more in that I believe you had liked me for my own sake and for nothing else.” -John Keats
Team WOD! 2rds for time: Row 1000m (Split any way) 200′ Sled Push (4/3 plates) + 100m Run (per partner – 1 partner at a time) 100m Farmer Carry (per partner – 1 partner at a time) 200 Double Unders (Split any way) 50 Calories AB (Split any way) Strength WOD: 1-Leg Front Rack Barbell …
*Congrats to everyone who competed Saturday at Clash! We didn’t get everyone in the picture at the end of the night, but thank you to those who came out to cheer and support too!!! And big congrats to Amy “Muscle MILF”(from 6am) on her Roller Derby bout this weekend… MVP for breaking the record of …
Spicy Crockpot Chorizo Chili The gathering process of these ingredients should take longer than the preparation process. Crockpot meals are fantastic for anyone; particularly those individuals who are on the go or are away for several hours. You simply throw everything together, let simmer for several hours, come back and voila- you have yourself a …
FSQ 20rep (week 3) @60-65% Then, AMRAP 7 RKB Swing (53/35+): 2, 4, 6, 8… 5 Burpees (to 12″ reach) Strength WOD: DB Incline Bench Press – 5×8 (by feel) 1-Arm DB Bench Press – 4x6R/6L (by feel) “ATYT” – 4×7 “The crest and crowning of all good, Life’s final star, is brotherhood.” -Edwin Markham …
*Come on out to the Clash of the Fittest competition this Saturday to support and cheer on the GCF athletes competing! There will be a bunch of us there, come by anytime after 8/9am. Coaches Nick & Lee Tori, J Bush, Stephen, Adam Mary, Marina, Jason R. Nicole, Angie, Anthony, Ian Kourtney, John D, Titi, …
For total time & calories: 3rds – 1min rest between Run 200m 20 RKB Swings (Heavier than your usual) 12 Box Jump Overs (24/20) *Rest 5mins* 3rds – 2min rest between 200′ Farmer Carry 200′ Sled Push (4/3 plates) 1min Max Calories on AB “Courage is knowing what not to fear.” -Plato
Partner WOD! AMRAP 25 7 HSPN (95/65) 15 Wall Ball (20/16) Row 200m “Leap Frog style” – partner 1 does 7 HPSN, partner 2 does 15 Wall Ball, partner 1 does 200m Row, partner 2 does 7 HPSN… Strength WOD: OHSQ – 3×2 (5sec lower, 5sec pause in bottom – by feel) L-Sit – 6xME …