Strength:
2 squat cleans every minute on the minute for 15 minutes. Post loads to comments.

WOD:
3 rounds for time of:

10 Front squats (155 lb./115 lb.)
20 Pull-ups
30 Sit ups

Post time to comments.

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NEW CLASS TIMES!!

We are adding a few additional classes to the schedule! The first class to get added is M/W/F at 3:30 pm. We will add a few more classes, so keep on the lookout!

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Why eating animals makes everything easier, Mark’s Daily Apple

Paleo Crack (it’s that good!)

5 cups nuts and seeds such as pumpkin seeds, flax, pecans, sunflower, walnuts, etc. (make sure to include almonds that have been slivered or chopped)
1/3 cup honey
1/3 cup coconut oil
2 tsp vanilla
2 tsp cinnamon
1 tsp nutmeg (optional)
1 cup raisins
1 cup shredded unsweetened coconut (optional)
(You can add just about any dried fruit to this – I’ve added apricots, cranberries, etc.)

Mix honey, oil, vanilla, and cinnamon a bring to a boil. Turn off heat, and let it cool. Pour all ingredients in a bowl, then pour the honey mixture on tip. Mix well. Bake for 30 minutes at 300 degrees. Allow this to cool and store in a jar.

Post thoughts to comments.

Media:
Tuesday WOD, December 6, 2011

18 thoughts on “Tuesday WOD, December 6, 2011

  • December 6, 2011 at 8:31 am
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    155/165 #; 8:50 RX. Deceivingly hard workout.

  • December 6, 2011 at 9:07 am
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    135# for both wods; too many pullups

  • December 6, 2011 at 10:08 am
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    155 to 165 on SC 2 X 16 – R2 likes to do the 16th minute

    8:23 on the WOD

    Very tough after squat cleans – 62 front squats will wear on you!

  • December 6, 2011 at 12:29 pm
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    Is anyone interested in a team for the mud run?! April 14th
    http://www.theoriginalmudrun.com/
    I’d really like to do it (competitively, of course!) it will be a nice warm up for training for my tough mudder in June 😉

    Please post and/or let me know!
    Registration’s $50 until the end of the month
    251-942-2032

  • December 6, 2011 at 1:15 pm
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    Oh man I vote for a 6:30pm class!

  • December 6, 2011 at 1:24 pm
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    135 to 225 sc

    7:58 wod

  • December 6, 2011 at 1:44 pm
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    3:30 class will suck, but a noon class would be great!

  • December 6, 2011 at 1:48 pm
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    I vote for noon too!!!

  • December 6, 2011 at 3:51 pm
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    Everybody loves the nooner!

  • December 6, 2011 at 4:12 pm
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    105# – 115# on the cleans; 105# on the WOD, 10:45. I also scaled the pullups to 10 per round because my shoulder has been really sore of late. Super glad to have scaled the WOD!

  • December 6, 2011 at 4:52 pm
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    if you scale it does not count!

  • December 6, 2011 at 5:49 pm
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    Lockey- you can’t trash talk anyone if you don’t even post a time.
    185# cleans and 8:19 WOD with 185#

  • December 6, 2011 at 5:57 pm
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    Lokey-
    That’s nonsense. It is perfectly acceptable to scale in order to maintain correct form or to protect your body after an injury. I started at 115 and it wasn’t pretty. 115 is actually pretty light for me, but after a FGB yesterday, 115 today was heavy. I could have muscled it around, but it’s just not worth it, IMO. My shoulders are a little fired up from the previous two weeks, and I’m not interested in getting hurt again….so, for me, solid technique is more important than Rx.

  • December 6, 2011 at 7:53 pm
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    SC: 205×5/215×3/225×4/235×2/245×1(f)

    WOD: rx’ed 9:27

  • December 6, 2011 at 9:04 pm
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    Lockey, how was your leanfit workout?
    SC-135-165
    WOD:7:52 rx

  • December 6, 2011 at 9:40 pm
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    Does my new avatar work?

  • December 6, 2011 at 9:50 pm
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    Avatar, *check*!

  • December 6, 2011 at 11:15 pm
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    125X4; 135X8; 145X3; Don’t ask me how I came up with this. Just trying to keep form
    WOD: 120lbs 9:30

Comments are closed.