20130304

Tuesday


We will be hosting the "open" every week for the next 6 weeks. Please sign up and participate. It is a great way to take your competitiveness to the next level. It is the 'icing' on the cake.
The first workout for the open will be posted on Wednesday March 6. We will tentatively be doing it Thursday March 7.

MAX EFFORT
Shoulder press 1 rep max



WOD
5 rounds for time of:
 3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
Post time to comments.

NOTE: This is a shortened version of a HERO WOD. Because the Open week happens to fall on our 1 rep max week, we will be doing shorter versions or slightly modified workouts of all the main site WODs this week.



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1 comment:

  1. AnonymousMarch 5, 2013 at 11:33 AM

    Paleo Pesto Sauce:

    Basil 8 packed cups, washed and dried
    Walnuts 2 cups toasted
    Garlic cloves 6, peeled
    Extra virgin olive oil 1 1/2 cups
    lemon juice 2 tbsp
    salt 1/2 tsp
    ground pepper

    place basil, walnuts and garlic in food processor and pulse until blended. (If you need to toast your walnuts place them on a baking sheet at 375 between 5-10 minutes.) Add lemon juice and pulse once. With food processor running add a slow and steady stream of extra virgin olive oil. add salt and pepper to taste. (I put more salt in myself)

    This will make a lot of pesto but left overs can easily be frozen for later.

    Can put on top of speghetti squash with fresh diced tomatoes.

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