WOD of the Week Canidate

Marc - 530am HTK
Marc – 530am HTK

One of the toughest challenges you will encounter during the Paleo challenge is finding healthy salad dressings and marinades. A lot of store bought dressings include a ton of vegetable oil, preservatives and sugar. Kick those to the curb, grab yourself a cruet or mason jar and start whippin’ up these tasty paleo dressings/marinades and post to comments which ones you enjoyed the most!

Paleo Salad Dressing/Marinades

There is even more incentive to hit up yoga at 10am this Sunday. Tamara is raffilng off a $20.00 gift certificate toย Sweet Green (http://sweetgreen.com/).ย Contrary to population belief this is *NOT* a vegan establishment and they have plenty healthy, paleo options. Don’t miss out!

3 Power Cleans
Rest 1 Minute
1 Squat Clean
*All weights should be challenging

3 Rounds
21 Power Cleans (95,65)
15 Front Squats (95,65)
9 Handstand Push-ups

L2 (80/55); pike push ups
L1 (65/35); HRPU


  • Ryan Gould

    09/26/2013 @ 1:21 am

    EMOM Power Clean: #135, Squat Clean: #145

    WOD: 15:27 #80 and pike PU’s

  • Nick D'Ascensao

    09/25/2013 @ 3:27 am

    3 power clean:165
    1 squat clean: 155

    WOD: 13:14 95 pike

  • nicole dholakia

    09/25/2013 @ 1:43 am

    125/130 for the cleans, should have gone a little heavier but Goose reinforced form which is something, like all of us, I am constantly working to improve.
    WOD: 14:42 green/blue for HSPUs

  • Rios

    09/25/2013 @ 12:55 am

    STR: 155/185
    WOD: 14:11 Rx

    this was a blast — the strength sets were such a great warmup for the wod — 95# felt like nothing after the EMOM — loved it

  • jason barrow

    09/25/2013 @ 12:55 am

    Back up in this heezy baby. I was out for about a week with some inexplicable sickness. You know it’s serious when I’m missing workouts, but even more so, I was home every day with the new Grand Theft Auto game and I was too tired to even sit on the couch and play it. Great to be back.

    Strength: 205/205
    WOD: 16:58 (95#, 5 HSPU’s per round)
    The last string of HSPU wods gave me so much trouble that I figured 5 per round would be a good number to shoot for. Felt appropriate, I moved through the first two rounds and then took some time to get the last set.

  • Ben G.

    09/24/2013 @ 3:27 pm

    HTK back in full force at the crack of dawn… and making an appearance on the front page. Boom.

    Strength: 185/195
    WOD: 13:55 Rx, one abmat for HSPUs

  • Patrick V

    09/24/2013 @ 1:58 pm

    We finally got the band back together at 5:30am and it was good to see everyone. 225/265 strength and 9:14 WOD with an abmat for HSPU.

  • Kelly

    09/24/2013 @ 1:27 pm

    Way to muscle through it Quigley.
    strength: 115 & 125 – should have gone heavier on squat cleans
    8:30 Rx

  • Chris Wilson

    09/24/2013 @ 12:59 pm

    STR: 155/165 (light)
    WOD: 10:54 (95 lb./banded HSPU)

  • Jason

    09/24/2013 @ 11:26 am

    11:53(?)Rx.. should have written it down. Definitely good choice for WOD of the week! Good to have Marc & Vetter back..

  • Mike Quigley

    09/24/2013 @ 11:18 am

    Good to have Marc P and Vetter back – and both came back with Dadstrength.
    Marc, in that picture above you’re the only one on the bar – must have been a classic cashout by marcwod.com.
    205/205 for strength
    19:09 WOD. I actually walked away from the HSPU at the end after doing 3 and failing about 3 more and told Nick I was done. Nick disagreed and pushed me to finish the last 6. It took forever, but I’m glad I finished – thanks to Nick and the entire 5:30AM crew for standing around and cheering me on to the end. Perfect example of how the community makes you better…if I was doing this alone at home this WOD wouldn’t have been finished.

  • Marc Piccuirro

    09/24/2013 @ 10:58 am

    Solid, solid crew today. It was great to be back at 530 and see just about all of the gang at once. Nice pic on the website too!



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