Friday

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Dave F. swinging the 2 pood KB

Dave F. swinging the 2 pood KB

Great work on “Nate” yesterday. There were a bunch of PRs and Roz got her first pullup.  Keep up the good work. 

 

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Showing 19 comments
  • Cnolan
    Reply

    Beast!!!

  • John (LJ)
    Reply

    Awesome WOD this last night and this morning.

    19:42 (145#)

    • Matt
      Reply

      – got a good paleo mayo recipe and spicy mayo from McG. Recommend eyovrene tryin it. good stuffPaleo Mayo:2 eggs2 cups olive oil (use regular, if you use extra virgin the taste is really strong and you have to add more apple cider vinegar)2 tablespoons apple cider vinegar1 teaspoon yellow mustard1 teaspoon sea salt1/3 teaspoon cayenne pepperDirections:In a blender, add the eggs, vinegar, and mustard and blend together well – leave the blender running and slowly slowly slowly drop by drop or very slow drizzle add the olive oil. BE PATIENT!! Do not dump all the oil in quickly and give up!! When the mixture begins to emulsify or thicken, only then can you be a bit faster about pouring in the olive oil but still take your time. Turn the blender off once all the olive oil is in and the mayonnaise is thickened to your desired consistency. Add the salt and cayenne pepper and mix well or blend again for another few seconds.Spicy Mayo1 cup Paleo Mayo3-6 tbsp sriracha hot chili sauce (really depends on how hot you want it)1-2 tsp sesame oilDirections:whisk until well blended[]

  • Johnna
    Reply

    Yea, Roz!!!!

  • Cara
    Reply

    Congrats, Roz!!!

  • Danielle
    Reply

    dang now i’m gonna have 2 wods to do sunday since I can’t make it tonight and my jump rope broke 🙁 Nice work, Roz…. no more bands 🙂

  • Jason
    Reply

    22:25 / 145#

    Double Unders (*#!%)…….. That’s all I have to say. Great workout. John thanks for coming out this morning.

    • John (LJ)
      Reply

      You’re welcome bud. I may have to make this my routine from now on. Thanks for pushing me on the row.

  • Rosalind
    Reply

    Woop woop! Thanks! Can’t wait for more firsts!

  • Jess
    Reply

    Woo hoo Roz!! Way to kick ass girl, you’ve been killing it lately.

    13:29 Rx’d – DU’s were on tonight & shins didn’t hurt FINALLY!!
    Ground-to-overhead – 130# power clean

  • Jess
    Reply

    Oops ground to shoulder not overhead

  • Ryan
    Reply

    good cardio WOD – 11:10 RX – 165lb Clean – did it again next class 11:17 RX, didn’t attempt clean.

  • Collin
    Reply

    11:25 Rx’d – 195# Clean

  • Sarah
    Reply

    19:50 rx”d…du”s killed me…140 # power clean attempt 150# couldn’t stand up with it

  • layne
    Reply

    16:12 rxd & 113#

  • Blake
    Reply

    10:41 rx’d. 225# power clean. Once again congrats to everyone for all the PRs and congrats to Ginny for doing all 200 double unders and doing her first wod rx’d

  • fpryfmo
    Reply

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  • qsgdnnrqae
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  • Ginny
    Reply

    25:19 Rx’d , 103#
    First Rx’d WOD

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