• 1/2 of a fresh pineapple
  • 6-8 mini bell peppers (or 1-2 medium bell peppers – red, yellow or orange are sweetest)
  • 6 slices of bacon (I like Applegate Farms or Nieman Ranch)
  • Smoked paprika
  • Toothpicks


  1. Preheat the oven to 375F (190C). Cover a baking sheet with aluminum foil or parchment paper.
  2. Peel and core the pineapple. Cut into moderately-sized chunks (take half the pineapple and cut it into quarters, then chunk).
  3. Cut the tops off the bell peppers and scoop out the seeds. Cut the peppers into pieces that are roughly the same size as the pineapple chunks.
  4. Cut each slice of bacon in half lengthwise, then in half crosswise to get 4 strips (or you could wrap half a piece of bacon around if you prefer a meatier bite).
  5. Wrap the bacon around (ends at the bottom) and secure with a toothpick.
  6. Arrange the yummy bacon morsels on the baking sheet and dust with smoked paprika.
  7. Bake for 25 min or until the bacon is crispy and the peppers are softened.

Sunday’s WOD:

5 Rounds

400m Run

11 Chest to Bar

22 Front Squat (35/25kg)

*Those that are newer and haven’t done this kind of volume with the squats (hi, it’s 110 reps), please reduce squats to 15reps.  Thank you for your compliance.

*One of your teammates requested the WOD “Sean”, this is my ode to Sean.  According to yet another teammate, we did full “Sean” on Feb. 8th 2013.  If you would like to join her in doing “Sean”, here it is: 10 Rounds 11 C2B Pull Ups, 22 Front Squats (35kg/25kg).

**Do chest to bar pull ups.  I see people come an inch away from the bar and call it good.  It’s not about the height entirely, it’s about getting that last bit of pull to touch your chest on the bar.  So, to clarify, your body will make actual contact with the bar.  Some of you who can usually do kipping pull ups will need to use a band to complete full chest to bar pull ups.  Really challenge yourself!

Categories: Uncategorized


Stewie · February 15, 2014 at 11:18 pm


Michele · February 16, 2014 at 7:39 am

I knew it was you Stewie!

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