WOD 150511
FSQ 5×3 @60-70% (tempo) Then, “Elizabeth” For time 21, 15, 9 CL (135/95) Ring Dip “Life began with waking up and loving my mother’s face.” -George Eliot
WOD 150508
4×12 Reverse Lunge Steps (6R then 6L, stationary) @40-50% of BSQ max Then, 3rds for time 12 Alternating 1-Legged Squats 12 Heavy RKB Swings (more than your usual) 6 Muscle-ups (Ring or Bar) (*Sub 12 Pull-ups or Ring Rows AND 12 Dips) “There’s a way to do it better – find it.” -Thomas A. Edison …
WOD 150507
For time 3rds – 2min rest between each round 7 HPCL (155/105) 10 Wall Ball (20/16 – higher target) Run 200m Rest 2mins 3rds – 2min rest between each round 10 OHSQ (95/65) Run 200m 50 Double Unders Rest 2mins 100 Sit-ups for time “A teacher affects eternity; he can never tell where his influence …
WOD 150506
Skills! 12rds – :07sec ON/:10sec OFF – Arch/Hollow kips 4rds – :15sec ON/:15sec OFF – Ring support holds 4rds – :25sec ON/:25sec OFF – Ring support holds 4rds – :35sec ON/:35sec OFF – Ring support holds 3rds – Max UB Strict Pull-ups immediately into Max Kipping/Butterfly Pull-ups Then, 4rds 1 Minute Max Meters on Rower …
WOD 150505
3-Position SN work Then, Partner “Randy-ish” 100 PSN for time (75/55) *EMOTM 10 Alternating Burpee Box Jump Overs (24/20) “You simply have to put one foot in front of the other and keep going. Put blinders on and plow right ahead.” -George Lucas
Congrats!
Now that Wayne himself has made the announcement, we’re able to! Congrats to Wayne and Mandy on the birth of their baby girl, Halaiah! Born on Friday (5/1). We hear mom and baby are doing great and we wish you all nothing but love, happiness, and SLEEP! (We couldn’t post the photo due to Wayne’s …
WOD 150504
“May the 4th be with you!” FSQ 6×2 (w/tempo) @85%+ Then, EMOTM 12 Odd – 10 Thrusters (95/65) Even – 10 C2B “Thinking will not overcome fear but action will.” -W. Clement Stone
WOD 150501
BSQ 1×[email protected]%, 1×[email protected]%, 1×[email protected]% Then, AMRAP 14mins 20 OH Lunges Steps (in place) 15 BSQ 10 Burpees Over the Bar (75/55 – same bar) “A friend is what the heart needs all the time.” -Henry Van Dyke
Recipe of the Week!
[Paleo] Chicken Pineapple Meatballs What You Shall Need: 1 lb. ground chicken 1/3 cup pineapple, crushed and well drained. I always prefer fresh. Period. 1/4 cup finely minced red onion 1 tsp. sea salt. Pink Himalayan is my ideal party salt 1/2 tsp onion powder 1/2 tsp black pepper 1/4 tsp red pepper flakes …
Congrats Mary!
Most of you know this lady. She is funny, strong, at the gym all of the time, and even her kids WOD at GCF. She’s probably kicked your butt in a WOD, or came to a competition to cheer you on, or you’ve seen her competing for the CrossFit Open and Masters Qualifier. This past …
