WOD 6-20-2011

For time:

4 Rounds


15 Ring Dips

30 Double Unders

Also: Deadlift 8-8-8-8 @ 70% of 1RM

Congratulations to Lauren, she completed her CF L1 certification over the  weekend. click here (top picture on the left)



  1. Nicole #1 says:

    70% 1rm Deadlifts today. Hmm…can I request no kettle bell swings ’til at least Thursday?

  2. Look at all the pretty pictures!

  3. Brain, not Beiber says:

    Way to go Lauren!

  4. Congratulations Lauren! Awesome!

  5. Thanks guys! Man, I looked haggard in that picture. We’d just finished Fran after lectures and training all day!

  6. Congrats Lauren!!

  7. is sub for ring dips weighted dips and if so, what is ratio?

  8. did anyone scroll down to the last picture? dude is rockin an awesome pink muscle tee.

  9. Nicole #1 says:

    Alima, you need to get one of those for Kyle. That’d be SUPER!

  10. Okay Paleo people, I just made this recipe and it is sooooo easy (you know it’s easy if I say it is)and sooooo yummy! Tastes just like ice cream!!!!
    And I will cry if Kyle or Alima say there is something non-paleo in the recipe…….

  11. Looks delicious! I will have to give it a try. (Just don’t listen to the author and eat it for breakfast – it’s a lot of carb and very little protein). 🙂 Perfect for a sweet treat though.
    We made vanilla bean paleo ice cream this weekend. It was very good.

  12. It was delicious!! Perfect for an afternoon sweet treat on a hot summer day. I bet all of your ice creams are amazing, wish I still had my stinking ice cream machine

  13. Sub Chris says:

    Glad I missed those one! This would have been my first entirely subbed WOD.