WOD 150609
Every 90sec for 10rds: 1 SN Pull (2sec pause PP/AK) + 1 SN Then, 8x300m Sprints (1min rest between) “An idea isn’t responsible for the people who believe in it.” -Don Marquis
WOD 150608
***Don’t forget, the Gymnastic Seminar starts THIS Saturday, sign up while there are still spots! 4×7 Strict DB Press 4×10 Supine Pull-ups *Alternate between the two Then, AMRAP 6 20 Double Unders 10 Burpees 15 Box Jumps (24/20) “When a thing is done, it’s done. Don’t look back. Look forward to your next objective.” -George
WOD 150605
Split Jerk 4×3 Then, AMRAP 6 20 S2O (95/65) 30 Double Unders 15 S2O 30 Double Unders 10 S2O 30 Double Unders “It is costly wisdom that is bought by experience.” -Roger Ascham
Recipe of the Week
Holy Guacamole Salad What You Shall Need: 1 pint grape tomatoes, halved. 3 cucumbers 1 yellow or orange pepper 1/2 red onion 3 large avocados 1 jalapeno pepper 1 small clove of garlic 1 handful fresh cilantro For the Dressing: zest from 1 lime 1/3 cup fresh lime juice ( about 3-4 limes) 1/4 cup
Recipe of the Week Read More »
Gymnastic Seminar
On June 13th, after the morning classes, Coach Nick will be hosting part one of a three part gymnastic clinic. The other two will be held the 20th and 27th. What we will cover: -Week one: Pulling mechanics, bar work. -Week two: Pushing mechanics, handstand holds, handstand pushups -Week three: Review of all the movements.
WOD 150604
AMRAP Run 400m 15 RKB Swings (53/35) 15 Pull-ups “No bird soars too high if he soars with his own wings.” -William Blake
WOD 150603
Every 90sec for 10rds: 1 CL Pull (4sec lower) + 1 PCL + 1 CL Then, 500m Row for time Rest 3mins Run 800m (recovery, not for time) “Love the moment and the energy of that moment will spread beyond all boundaries.” -Corita Kent
WOD 150602
HAPPY BIRTHDAY WAYNE! Here’s to you: For time 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Burpees onto plate HSPU Then, 10rds – 30sec ON/30sec OFF Weighted Planks (45/25) “I had therefore to remove knowledge, in order to make room for belief.” -Immanuel Kant
WOD 150601
BSQ – 3RM Then, EDT (16rds – 15sec intervals) DB Thrusters T2B Wall Ball (20/16) Sprint “If you don’t drive your business, you will be driven out of business.” -B.C. Forbes
WOD 150529
7×4 Reverse Lunge Steps (Alternating legs, 4 total) Then, Ladder 6mins 2, 4, 6, 8… K2E *3-Cone Suicide Run after each round “We must be our own before we can be another’s.” -Ralph Waldo Emerson
