WOD 5.1.12

5 rounds for time:

15 Dumbbell Hang power cleans
10 Front squat
5 Push jerk

Increase the weight each round and rest no more than 30 seconds between rounds.

Post total working time and loads used for each round to comments.

Braised Curry Kale

This recipe was inspired by a trip to Wegman's. They have an awesome hot food bar!

Go to the store and pick up some kale!

INGREDIENTS:
-2 cups of kale, coarsley chopped with the stems removed
-1.5 tbsp of coconut oil
-2 tsp of curry powder
-2-3 tbsp of coconut milk (you can use water if you don't have coconut milk)

PROCESS:
-Heat a skillet over medium/high heat. Once hot, add the coconut oil.
-Add the curry powder to the pan and incorporate it into the melted coconut oil.
-Add the kale and 1-2 tbsp of coconut milk or water.
-Continue cooking until the kale starts to soften, stirring occasionally to coat the kale with the coconut oil curry mix. If the kale starts to stick to the pan or if the kale looks dry, add another tbsp of coconut milk or water.
-Serve and enjoy!!!

WOD 4.30.12

If we can get enough people in class, this will be a team WOD.

12 minute AMRAP:

Person A)

5 Push-ups

10 Sit-ups

15 Squats

Person B)

15 Box jumps

Both athletes must complete their assigned tasks before switching. That is, Person A must finish all of their push-ups, sit-ups, and squats in order before they can move onto the box jumps. Person B must finish their box jumps before proceeding to the push-ups, sit-ups, and squats.

Each athlete will keep track of their own score and the winning team will be determined by adding the total number of rounds and reps from both athletes.

Post your own individual rounds and reps to comments.

WOD 4.28.12

8 minute AMRAP:

10 Burpee box jumps, 24"
10 Kettlebell swings, 1.5 pood
10 GHD sit-ups

Post rounds/reps to comments.

WOD 4.27.12

3 rounds:

15 Squat clean thrusters, 95#
12 Back extensions
9 Ring dips
3 Rope climbs

Post time to comments.

WOD 4.26.12

Here we are folks! Our first official strength day! Time to lift some heavy ass weight!!! We also have our first repeated WOD! Have you gotten fitter since the last time we did this? Let us know if you PR'd and by how much.

STRENGTH:

Shoulder Press:
5-5-5-5-5

MET-CON:

10 minute AMRAP:

185# Deadlift, 10 reps
95# Push press, 10 reps

Post weights used for the press and rounds/reps for the WOD in comments.

WOD 4.25.12

"Nicole"

20 minute AMRAP:

400m run
Max pull-ups

Post reps for each round in comments.