Wednesday, December 5
Strength 4 sets: 1 Squat Clean 2 Push Press 1 Split Jerk WOD “Jackie” 1000m Row 50 Thrusters (45,45) 30 Pullups
Read More »Tuesday, December 4
Strength: Front Squats 2-2-2-2-2-2-2 WOD: AMRAP 20 6 Hang Power Cleans (115,75) 6 Push Jerks (115,75) 200m Run Post Score to Comments.
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Tuesday, December 4 – Sausage Spaghetti Squash Bake
Ingredients 1lb Italian sausage 1 medium spaghetti squash, halved and seeds removed 1 bundle of kale, roughly chopped 1 red onion, halved and sliced 1 egg ⅓ cup chicken broth ½ cup canned coconut milk 1 garlic clove, minced 1 tablespoon garlic powder 1 teaspoon tarragon 1 teaspoon salt ½[…]
Read More »Monday, December 3
Strength Bench Press 3-3-3-3-3 WOD “Jeremy” 21-15-9 OHS (95, 65) Burpees Post Score to Comments.
Read More »Saturday, December 1
“Rocking the Rower” Teams of 3 complete the following for max meters and time: 1 person is always rowing. If they stop or switch, others must stop their work. 90 Partner Wall Balls (20,14) – 5 burpee penalty if dropped 90 T2B – 1 athlete at a time 90 Front[…]
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Saturday, December 1 – Magic Brownie Bars
Ingredients For the brownie layer 15 dried medjool dates, pitted ¼ cup coconut oil, melted 2 tablespoons coconut flour 3 eggs, whisked ¼ cup unsweetened cocoa powder 2 tablespoons raw honey 1 teaspoon vanilla extract ¼ teaspoon baking soda ¼ teaspoon baking powder pinch of salt For the magic layer[…]
Read More »Friday, November 30
Extended Mobility WOD “Fast & Furious” 2RFT Sprint Suicides 40 Air Squats 2 Farmers Carry (70, 53) 20 KBS (70, 53) 80 DUs 2 Rope Climbs 10 Pistols, alternating 20 Burpees Post Score to Comments.
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Friday, November 30 – Sweet Beet Pre-WOD Smoothie
Ingredients 1 large beet, peeled and diced (equivalent to 1 cup diced beets) 1 banana, peeled and diced ½ cup frozen berries (I used strawberries and raspberries) ½ cup canned coconut milk ½ cup water 1 scoop egg protein (or protein powder of your choice) 1 tablespoon raw honey (optional)[…]
Read More »Thursday, November 29
Strength Deadlift 3-3-3-3-3 WOD 21-15-9 Overhead Walking Lunges (45,25) Back Extensions DUs K2E + 750m Row
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Thursday, November 29 – Southwest Turkey Sliders over Spicy Avocado Slaw
Ingredients For the burgers 1lb ground turkey ¼ red onion, minced ¼ red onion, thinly sliced ½ poblano pepper, diced ½ red bell pepper, diced 1 teaspoon ground cumin ½ teaspoon ground red pepper salt and pepper, to taste 1 tablespoon fat (I used bacon fat) For the slaw 1[…]
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