Saturday Team WOD

3 Rounds for Time-  Teams of 3

4 Team Tire Flips
5 Man Makers (per person)- 30/15#
20 Box Jumps (per person)- 30/24"
40 Partner Push-Up Claps (per team)

Friday 10/26/12

Pre- Game
6X3 Wall Climbs

WOD- 4 Rounds for time

5 Strict Pull-Ups
10 Push Press- 115/75#
5 Strict Chin-Ups
10 Front Squats- 115/75#
5 Kip/Butterfly Pull-Ups

1 Rep Max & Snatch

Pre Game

1 Rep Max Shoulder to Overhead- (strict press, push press, push jerk, split jerk)

WOD- 12 Minute AMRAP

10 Snatches- 115/75#
20 Double Unders

WOD with A Twist

Pre-Game- 3 Rounds
8 DB Thrusters- 53/35#
8 Burpees

WOD- 21-15-9
Ball Slams- 30/20#
Jump Lunges
PVC Dips- feet on two 45lb Plates is RX

After Party- 3 Rounds
30 Second L Holds 30 Second Rest

Josh and Box Jumps

Pre Game

Max Height Box Jumps- 6X2

WOD-  Josh 1 Round for time

21 Overhead Squats
42 Pull-Ups
15 Overhead Squats- 95/65#
30 Pull-Ups
9 Overhead Squats- 95/65#
18 Pull-Ups

Bench & Dips

Pre-Game-  5X8

Bench Press

WOD- 5 Rounds

15 Wall Ball- 20/14
15 Ring Dips
15 Tuck Sit-Ups

KB Cleans & Spicy Tuna

Skill

KB Cleans

WOD- 3 Rounds

200m Run
15 Overhead Squats- 115/75#

Ingredients

• 2 cans tuna (oil-packed recommended)
• 20 (about 1 cup) green or black olives, chopped
• 2 green onions, chopped
• 1 jalapeno pepper, finely chopped (no seeds and/or less jalapeno if you want less spice)
• 3 Tbs capers, rinsed
• 1/2 tsp red chili flakes
• juice of 2 lemons
• splash of olive oil
• 1 head butter lettuce or mixed greens (optional)
• 1 avocado, sliced

Instructions

1. Combine all the ingredients and serve over lettuce, with sliced avocado on top.
2. Serve immediately, or store it in the fridge for a day for more flavor. NOTE: always be sure to add the avocado just before serving.

BELOW IS 10/17 WOD THIS IS 10/16 WOD

Skill

Handstand Push-ups

WOD-
Start with a 2000m Row. After the completion of the row perform 5 rounds of;

10 Chest to Bar Pull-Ups
10 Box Jumps- 30/24"

I Did A Pistol Man! & Omelet Muffins

Skill

Pistols (1 legged Squats)

WOD- 20-15-10

Hang Cleans- 185/115#
Hand Release Push-ups
Pistols

Ingredients

• coconut oil or paper muffin liners
• 8 eggs
• 1/8 cup water
• 1/2 lb chicken, ham, or sausage, cooked and cut or crumbled into small pieces
• 2 cups diced vegetables (1 red bell pepper, 1/4 lb asparagus or broccoli and 1/2 yellow onion recommended, but use whatever is on hand)
• 1/4 tsp salt
• 1/8 tsp ground pepper

Instructions

1. Preheat oven to 350℉.
2. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1" of water, so they do not scorch while baking.
3. Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add.
4. Pour mixture into the muffin cups.
5. Bake for 18-20 minutes.

Beast of East WOD #1

Pre Game- Weighted Pull-Ups
6 rds 4 reps for rd

WOD- 10 Min AMRAP of

Thrusters with 5 burpees on the minute every minute.

Saturday 10/13/2012 Team WOD

Teams of 2- each person performs half of the reps listed below

160 Power Steps- 24/20'

160 Push-Ups

1600m Run

160 KBS-53/35#

160 Squats

Kicker- One partner can work at a time. Between the partners they must figure a rep scheme they would like to perform. 10 sets of 8 of 8 sets of 10 or any other. While the one partner is working, the other must perform ball slams. YOU WILL NOT WATCH YOUR PARTNER YOU WILL WORK THE WHOLE TIME. 

Friday 10/12/2012

Pre-Game

50 Wall Ball
Hammy and Low Back Mobility in preparation for WOD

The Party

6X3 Deadlift
Go as heavy as comfortably possible.

After Party
Annie- Double Unders and Situps
50-40-30-20-10

If you cannot do double unders you do 3 times the amount of singles.

Turkish Get-Ups and Guacamole Deviled Eggs

Warm-Up- Agility Ladder Drills

Skill- Turkish Get-Ups

WOD- 3 Rounds for Time

3 Turkish Get-Ups L/R Arm- 35/20#
20 Box Jumps- 30/24"
30 Sit-Ups

Ingredients

• 4 eggs, hard-boiled
• 1 avocado
• 2 tsp hot sauce
• 1 tsp lemon juice
• sea salt (optional)
• freshly ground black pepper

Instructions

1. Peel hard-boiled eggs and cut in half length-wise.  Spoon out yolks into a small bowl.
2. Mash yolks with avocado, hot sauce and lemon juice.  Season with sea salt and freshly ground black pepper to taste.
3. Refill egg whites with the yolk mixture.

Skill- Learn footwork chalk drill and drill FOOTWORK, FOOTWORK, FOOTWORK

Split Jerks

WOD- 4 Rounds for Time

15 Sumo DL High Pulls
15 Grasshoppers
15 Burpees

Ropes, Presses & Salmon Oh My...

Skill

Rope Climbs

WOD- 15 Minute AMRAP

12 Push Press- 115/75#
10 Jump Lunges

Ingredients

• 1 lb salmon fillets, skinless
• 1-2 Tbs olive oil
• 2-3 limes (1 per salmon fillet), cut in half
• 1 tsp sea salt (optional)
• 1 tsp ground chipotle

Instructions

1. Preheat oven to 350℉.
2. Rinse salmon, pat dry, and place on a metal baking sheet.
3. Rub each fillet with olive oil, and squeeze the juice from one-half lime onto each fillet.
4. Sprinkle fillets with sea salt (if desired) and chipotle, then place a half lime on top of each fillet.
5. Cook salmon for 12-15 minutes, or until it flakes easily with a fork.

For a Good Time...Call Fran; 21-15-9

WOD- Fran 21-15-9

Thrusters and Pull-ups

Kettlebell Heaven & Omega 3 Mayonnaise

Skill

Overhead Squats

WOD- 1 Round for Time

175 Kettlebell Swings- 53/35#

At ANY point you stop the motion of a full KBS you must run 400 meters. Whether you put the KB down or not, once you stop the motion of a swing you must run. Continue this pattern until all 175 reps are performed.

Ingredients

• 1 organic, pastured egg
• 1/2 tsp lemon juice
• ¼ tsp dry mustard (optional)
• 1 clove garlic (optional, for alioli)
• ½ cup extra virgin olive oil
• ½ cup flaxseed oil (or substitute with additional olive oil)

For WHOLE30 participants, you CANNOT use the flaxseed oil. Use the extra olive oil

Instructions

1. Combine raw egg and lemon juice in blender.
2. Add 1 drop olive oil and continue to blend on high for 30 seconds.
3. Add 2 more drops olive oil and blend for 30 seconds.
4. Add 5 more drops olive oil and blend for 30 seconds.
5. Continue to slowly incorporate olive oil in small portions (about 1 Tbs at a time).  The consistency of mayonnaise should begin to develop.
6. When olive oil is completely incorporated, slowly drizzle flaxseed oil into the blender and continue to blend.

For a quick alternative, incorporate 1 clove garlic into step 1, and increase lemon juice to 1 Tbsp to make Alioli.

Elizabeth & Pork Tenderloin w/ Blueberry Sauce

Buy-In

2 Minutes of Box Jumps and 2 Minutes of Push-Ups pre WOD. Scores will be recorded and top male and female athletes will be posted to our benchmark board.

WOD- Elizabeth 21-15-9

Power Cleans- 135/95#
Ring Dips

Ingredients

• 1-1/4 lb pork tenderloin
• 2 tsp Mrs. Dash Chicken Grilling Blend seasoning
• 1/2 tsp sea salt (optional)
• 1/2 tsp freshly ground black pepper
• 3/4 lb green beans, trimmed
• 1 Tbs olive oil, divided
• 1 small onion, finely diced
• 1-1/2 cups frozen blueberries, thawed
• 1/4 cup apple cider vinegar
• 1 tsp raw honey(NOT PERMITTED ON WHOLE30) 
• 1/2 tsp dried thyme

Instructions

1. Heat oven to 400° F.
2. Rub pork with Mrs. Dash seasoning and 1/4 tsp each sea salt (optional) and black pepper. Place in a roasting pan and roast for 25 minutes (or until internal temperature reaches 155° F).
3. When about 10 minutes of cooking time remains, remove pan from oven and spread green beans around pork. Working quickly, drizzle green beans with 1/2 Tbs olive oil. Stir and return pan to oven.
4. Heat remaining 1/2 Tbs olive oil in a small saucepan over medium-high heat.
5. Add onion, and cook for about 5 minutes. Add blueberries, vinegar, honey, thyme, remaining sea salt (optional) and black pepper.
6. Continue to cook for an additional 5 minutes, or until thickened.
7. Serve pork alongside green beans with sauce drizzled on top.