Kids Do Work WOW 8.28.14

Warm-up: “Jump Around” and stretches Skill: Superhero Squats  WOD: 6 minute Superhero Squat Suicide Relay Game: Superheroes and Villains Cool Down: “Sleeping...

THURSDAY 8.28.14 WOD

Register HERE for the Sept 21st Competition! PART 1: Off the rack, 15 Min to build to: 1 Push Press + 1 Split Jerk (hold the split position for a 2 count before recovering) PART 2: 5 Total Rounds: Every 3:00 Min Run 1 Lap 12 TTB PART 3: Group Stretch -OR- OLY WOD...

Fit Camp WOW 8.27.14

Ryan O’s Smooth Descent on the Monkey Bars Conditioning: 22 Min AMRAP With a Partner Partner #1 1 Rope Climb* 10 Burpee Box Jump 15 Wall Balls Partner #2 Sandbag Run (75/50) Partner #1 will start by performing the work listed above. Partner #2 will run 1 lap...

Lamb Meatballs in Coconut Fenugreek Sauce

From Mark’s Daily Apple Servings: 2-3 Time in the Kitchen: 1 hour Ingredients: Lamb Meatballs: 1 pound ground lamb (450 g) 1 egg 3/4 teaspoon kosher salt (4 ml) 1/2 teaspoon ground cumin (2.5 ml) 1/2 teaspoon ground coriander (2.5 ml) 2 tablespoons finely...

WEDNESDAY 8.27.14 WOD

“Three Reasons to Cool Down After Your WOD” – Box Life Mag h/t – Kyle Register HERE for the Sept 21st Competition! PART 1: In 20 Min find a 3 Rep Front Squat Max or If you know your 1 RM, perform the following: Every 2 minutes, for 16 minutes...