saturday 5/7/16..... 50 pull ups - 200 meter row + slam balls

Complete as many rounds as necessary to get to 50 Pull ups

200m Row on Level (10,8)

12 slamballs

Max rep UNBROKEN pull -ups

**When you break your set PU, that is when you go back to the rower to start again, working to get to 50 reps.  Your score for this WOD will be your total time to completion.

Friday 5/6/16... "Crossfit games Open WOD- 11.5

“CrossFit Games Open WOD 11.5”

AMRAP in 20 minutes

5 Cleans (145,100)

10 Toes to Bar

15 Wall Balls (20/10ft., 14/9ft)

Thursday 5/5/16....."Filthy 50 ish

Filthy 50ish
50 DUBS
50 GTOH w/plate
50 v- sit ups w/medball
50 SDLHP
500 meter ROW/ or 400 meter Run
50 ballslams
50 Bench press
50 wallballs
50 DB snatch - alternating
50 Dubs

Paleo Brownies

Easy and fast to make
Fudge Brownies..(recipe from Comfy Belly)

Ingredients

• 1/4 cup (26 g) coconut flour
• 3/4 cup (60 g) or more unsweetened cocoa powder
• 1/2 teaspoon salt
• 4 large eggs
• 3/4 cup (159 g) maple syrup or honey
• 2 teaspoons vanilla extract
• 1/3 cup butter, ghee or coconut oil, melted 
• 1/3 cup choc chips (I used enjoy life minis)
• option: nuts or coconut flakes

Method

1. Preheat your oven to 350°F 
2. Line the bottom of a 8x8 baking pan with parchment paper.
3. Using a whisk, mixer or food processor, combine the flour, cocoa, salt together.
4. Add the eggs, maple syrup, and vanilla  and mix well or process in a food processor.
5. Add the butter or oil in and mix or process until well blended.
6. Let the batter sit for 5 minutes and blend in choc chips
7. Bake for 25-30 minutes or until a toothpick inserted in the middle of the brownies comes out clean.
8. Cool fully before slicing. They will be very moist when first out of the oven, but upon cooling they firm up. I leave them out for a few hours or overnight before covering them. Store sealed for a few days at room temperature, or in the refrigerator for a few weeks.

Makes 12 squares

Wednesday 5/4/16.... Cleans, STOH, sit ups

Jon's WOD:

for time:  10-9-8-7-6-5-4-3-2-1
                     HPC
                     Shoulder to overhead
                     * 10 sit ups/V-ups after each round

Tuesday 5/3/16.... EMOM - front squats + sled push

EMOM- 20

Odd minutes – 1 pause front squat + 1 regular front squat

**start at 60% of your 1RM and add weights every 2 rounds….

Even minutes – Sled Push – Down (One length only)…

BUT THIS NEEDS TO BE AS HEAVY AS POSSIBLE. THIS SHOULD NOT BE AN ENJOYABLE ONE TIME DOWN.  Pick the heaviest weight you can do and then stick with it.  If your sled push isn’t as hard as it should be, add weight.

Monday 5/2/16...."Stephen"

WOD: "Stephen"

       30-25-20-15-10-5
    GHD sit ups
    Back Extensions
    KTE
    Stiff leg Deadlift 95#

Cash out: AMRAP-2

    abmat sit ups

Sunday 5/1/16.....#1. Backsquat, #2. AMRAPS x2

#1. Strength - EMOM-10
      Back squat (climbing 1-10)

#2. AMRAP-7
      10 shoulder to overhead
      20 dubs

#3. AMRAP-7
      10 Wallballs
      10 snatch

* Cash out:
      Plank - 1 minute
      30 situps
      Plank - 1 minute


My friends helping me do the KILL #22 challenge