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 …

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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 …

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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 …

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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  


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 …

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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  

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   …

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