“Last Day of School!”

Three rounds for time of:
500m Row
400m Run

Rest 1-3 minutes between rounds. Post time to comments (total work minus rest time).


Why Barry Bonds and Lance Armstrong are perceived differently: Double Standard, Foxsports.com

Lance Armstrong lawyers want an apology from 60 Minutes, Foxsports.com

The Fitness Revolution Will Be Televised (After Leno), New York Times


Chocolate Paleo Brownies, from Terri W.!

2 cups whole walnuts
2 ½ cups Medjool dates, pitted
1 cup raw cacao
1 cup raw unsalted almonds, roughly chopped
¼ tsp. sea salt

1. Place walnuts in food processor and blend on high until the nuts are finely ground.
2. Add the cacao and salt. Pulse to combine.
3. Add the dates one at a time through the feed tube of the food processor while it is running. What you should end up with is a mix that appears rather like cake crumbs, but that when pressed, will easily stick together (if the mixture does not hold together well, add more dates).
4. In a large bowl (or the pan you plan on putting the brownies in), combine the walnut-cacao mix with the chopped almonds. Press into a lined cake pan or mold. Place in freezer of fridge until ready to serve (it is also easier to cut these when they are cold).

(Many thanks to Angie Platt for the photo!)

Friday WOD, June 3, 2011

13 thoughts on “Friday WOD, June 3, 2011

  • June 3, 2011 at 7:29 am

    11:17 very sluggish this morning. still feeling Murph and the wine i drank last night.

  • June 3, 2011 at 8:01 am

    10:19 – last row was a killer- fun Rooster Class this morning

    Two Pood – where were you???

  • June 3, 2011 at 8:05 am

    10:13 – I am still feeling Murph too. Happy Birthday Walters!

  • June 3, 2011 at 8:39 am

    11:58 Good WOD. I like rowing.

  • June 3, 2011 at 8:54 am

    15:32. Did the 9am class this morning. Row/run combination is brutal.

  • June 3, 2011 at 9:08 am


    Burner…going to work on keeping heels down on the row

  • June 3, 2011 at 12:13 pm

    I have tried the paleo brownies and they are awesome.

  • June 3, 2011 at 5:54 pm


    Good stuff 5 crew.

  • June 3, 2011 at 6:02 pm

    11:46 – Ronin said it best – impressively mediocre.

  • June 3, 2011 at 8:12 pm

    12:20 ( needed to let Ryan2’s brother beat somebody). Manton’s sister delivered a beat down, no wonder Bo is scarce.


    “Luke, what we have here is a failure to communicate.”

    Or in the case of the morning chicken class, a failure to calculate – as in add.

    The various “Roosters” often report tales of amazing feats of athletic doings, whilst nobody reliable is there to serve witness.

    During the elite 5:00 class, a member of our criminal justice community observed the chalk Hen Scratchings of a morning WOD (among other scatological remnants) and said individuals claimed WOD times of amazing brevity. Said John/Jane Chicken Doe seems to think there are 100 seconds in a minute, thus understating today’s times by a good bit, to say the least.

    I wonder who all might have done that?

    I propose grabbing the offending Roosters, drawing a chalk line on the ground……

    Oh no matter, Qu’ils mangent de la brioche.

  • June 4, 2011 at 9:39 am

    Thanks for being an awesome partner on Saturday, Andrea!! You are AMAZING!!! :o)

  • June 4, 2011 at 1:34 pm

    12:32 still feeling murph and dead lifts on Wed

  • June 5, 2011 at 9:20 am

    Sam, you are amazing too. Very nice working with you.

Comments are closed.