Friday, December 21
Please click here to donate or participate in their fundraiser WOD. Strength: FLR Accumulate 7 Min. WOD 3RFT 300m Run 7 C2B Pull-ups 10 Box Jumps (24,20) 12 Hip Extensions 15 Wall Balls (20,14) 40 DUs
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Friday, December 21 – Zesty Ranch Pork Chops & Brussel Sprouts
Ingredients 2 bone-in pork chops 3-4 cups brussel sprouts, ends removed, cut in fourths 4 tablespoons Tessamae’s Zesty Ranch 2 garlic cloves, minced salt and pepper, to taste avocado, diced (to garnish because it’s delicious with pork) Instructions Preheat oven to 350 degrees. Cut your brussel sprouts. I like to[…]
Read More »Thursday, December 20
Skill Max Height Box Jump WOD “Diane” 21-15-9 Deadlifts (225,155) HSPUs Post Score to Comments.
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Thursday, December 20 – Basic Spinach Quiche
Ingredients 5 large eggs; 1 ½ cups fresh spinach, chopped; ½ medium onion, chopped; 1 clove garlic, minced; ½ cup coconut milk; ½ tsp baking powder; Sea salt and freshly ground black pepper to taste; Preparation Preheat oven to 350F. In a large bowl, whisk the eggs and coconut milk[…]
Read More »Wednesday, December 19
Strength Squat Clean & Jerk Build to 1RM WOD 21-15-9 KBS (70, 53) Burpees Post your scores to comments to help build our community.
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Wednesday, December 19 – Apple Cinnamon Pancakes
Ingredients 4 large eggs 2 tablespoons applesauce 1 tablespoon honey 1/4 to 1/2 cups coconut flour 1/2 teaspoon unrefined sea salt 1/2 teaspoon baking soda ghee or coconut oil (for frying pancakes) cinnamon (for sprinkling the pancakes)… Directions Toss eggs, applesauce and honey into a food processor and pulse until[…]
Read More »Tuesday, December 18
Strength Front Squat 1-1-1-1-1 Build to 1RM WOD AMRAP 20 50 DUs 5 Wall Walks 10 T2B 15 Box Jumps (24, 20) 20 Pull-ups Post your scores to comments to help us grow our community!
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Tuesday, December 18 – Paleo Shepherd’s Pie
Ingredients 1 large head of cauliflower; cut into small florets 7 tbsp of cooking fat (I’ve used clarfied ghee, can be found in your local supermarket) 1 cup of carrots; diced 600g of grass-fed minced beef 1/2 cup & 3 tbsp of beef stock 1 tbsp chopped fresh thyme 1[…]
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Monday, December 17 – Paleo Honey Sesame Chicken
-6-8 (ish) chicken thighs (approx. 2 lbs.) -salt -freshly ground black pepper -1 small onion, diced -3 cloves garlic, minced -1 cup honey -1/4 cup tomato paste -1/2 cup coconut aminos (or gluten free soy sauce if you’re not too strict) -1/2 tsp red chili paste (red chili fla kes[…]
Read More »Monday, December 17
Strength Push Press 3-3-3-3-3 WOD 4 sets, each for time: 5 TnG Power Cleans 5 Burpees, AFAP Run 150m Rest 3 Min. Post your scores to comments, so that you can help us build our community.
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