Thursday, September 20
Strength Clean Pulls 2-3 reps x5 WOD “Shazam” 800m Run 10 Wall Walks 9 Pistols (each leg) 400m Run 7 Wall Walks 6 Pistols (each leg) 200m Run 5 Wall Walks 3 Pistols (each leg) Post Score to Comments
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Thursday, September 20 – Banana Bread French Toast
Ingredients For the bread 3 medium bananas (you want them brown and spotty) 1.5 cups roasted unsalted cashews 1 cup almond meal/flour 2 tablespoons walnut oil 2 eggs, whisked 1 tablespoon raw honey 1 teaspoon baking soda 1 teaspoon baking powder 1 teaspoon vanilla extract 1/2 teaspoon cinnamon pinch of[…]
Read More »Wednesday, September 19
Strength Weighted Pullups x3 2-3 reps WOD AMRAP 20 6 Push Jerks (50% 1RM) 6 Deadlifts (50% 1RM) 10 Unbroken T2B Post Score to Comments.
Read More »Tuesday, September 18
Endurance Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DUs WOD “Fight Gone Bad” 3 rounds, max reps in one minute of: Wall Balls (20, 14) SDHP (75, 55) Box Jumps (20) Push Press (75, 55) Row for Calories Rest 1 minute between rounds Post Score to Comments. Double Under technique explained by Chris[…]
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Tuesday, September 18 – Coconut Milk Coffee Creamer
Ingredients 1 Can full fat coconut milk 3-4 Medjol Dates ( Pits removed) more if you want it sweeter 1 T. Vanilla Extract Cooking Steps Optional Add-Ins: -Cinnamon -Pumpkin Pie Spice -Orange Zest -Unsweetened Cocoa Powder 1. Add the dates, vanilla bean seeds/scrapings plus 1T. hot water to a blender[…]
Read More »Monday, September 17, 2012
Endurance 500m Row for time *for the leader board WOD Death by Clean & Jerk (135,95) Do one clean & jerk in the first minute, two in the second and three in the third. Continue as long as you are able to finish the prescribed reps within the minute. Post[…]
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Monday, September 17 – Chipotle Sweet Potato Salad
Ingredients 2.5 Grilled chicken breats seasoned w/garlic salt, ground black pepper and paprika 6 small sweet potatoes, chopped 1 cup black olives 1 cup celery, chopped 6 hard boiled eggs, peeled and chopped 1/2 white onion, diced Olive oil mayo or homemade mayo 1 TSP chipotle pepepr 3 TBS olive[…]
Read More »Saturday, September 14
Saturday Sweatfest Teams of 3: Row 1500m (relay, switch every 250m) Run 1200m (relay, each runs 400m) 60 Box Jumps (30, 24,20) Step up allowed everyone must do 30 box jumps, not in a row but each needs to get 30 d0ne. Each athlete must use a different height[…]
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Saturday, September 15 – Stuffed Mushrooms
Ingredients 22 whole button mushrooms (11 for each team!) 1/2 lb spicy pork sausage 1/2 medium white onion, very finely diced 3 garlic cloves, finely minced 1 egg 1/4 cup almond meal dash of salt and pepper 1 tsp basil 1/2 tsp paprika, 2 tbsp olive oil 1 to 2[…]
Read More »Friday, September 14
Endurance EMOTM 6 minutes, do 100m sprint WOD “CrossFit Total” in 3 attempts, find your 1RM in each of the following Back Squat Press Deadlift Post Score to Comments
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