Thursday’s WOD  Thruster:  3 – 2 – 2 – 2 – 1 – 1 – 1 – 1 – 1 (Drive out of the bottom like a rocket ship at launch!!!) After last thruster, run to rowers and row a 500 meter max effort row!   Friday’s WOD  Bench Press:  8 – 6 – 6 [...]

Push Press:  8 (60%), 8 (70%), 6 (80%), 4+ (90%)  5 rounds for time of:            7 power clean (115/75),            10 ring push-ups,            10 ball slams (30/20)

Over-Head Squat: 8(60%), 8(70%), 5(80%), 5+(90%)  For Time:        Run 800 meters,        30 kb swings (1.5/1),        20 wall ball burpees (20/14),        10 lateral hops,        Run 400 meters,        10 lateral hops,        20 wall ball shots (20/14),        30 ab mat sit-ups.

Weighted Pull-up / Kipping Practice-Technique:  5 – 5 – 3 – 3 – 1 – 1  3 rounds for time of:           15 hang power cleans (135/95),           15 burpees

Snatch Grip Deadlift:  10 (50%), 10 (60%), 8+ (70%) 10 Minute AMRAP of:         6 kb swings (1.5/1),         8 box jumps (24/20),         10 weighted lunge steps (1.5/1)

Monday’s WOD Strict Press:  4 (70%), 4 (80%), 4 (90%), 2 (95%) 6 rounds TABATA (20 sec of work followed by 10 sec of rest) of:           Ring push-ups,           Slam ball (30/20), Rest 3 min. then, 6 rounds TABATA of:        Ring rows,        Straight arm ab-mat sit-ups (25/15)  *Count total reps for final [...]

Hang Power Clean 5 (60%), 5 (70%), 5 (75%)             “Use percentages off of your clean max.” 4 round for time of: 7 hang squat clean (135/95), 9 ring dips Run 200 meter (rounds 2 and 4 run backwards)

Honey is the caveman’s sugar. When fruit just won’t make the cut for sweetening desserts, we turn to honey in all its golden glory. I find it fascinating that honey’s flavor and color changes with the type of flower nectar available to the bees. Orange blossom honey is unbelievably yummy with a touch of orange [...]

Deadlift: 5(60%), 5(70%), 4(80%), 3(90%)  12 minute AMRAP of: 9 deadlift (155/115), 10 pull-ups, 15 double unders

  We have access to nitrates and nitrites in our daily intake. Some are safe, some are dangerous.  Nitrates and nitrites are used to preservative freshness and color for some meats, cheeses and canned goods in the form of sodium nitrate and sodium nitrite. I’m sure you have heard many times to keep your cold [...]