Friday, August 31
Strength Clean Grip Deadlift @ 60% 1RM 8 sets of 3 rest 0:45 between WOD AMRAP 20 6 Deadlifts (225, 155) 7 Burpee Pullups 10 KBS (53, 35) 200m Row Post Score to Comments
Read More »Thursday, August 30
Strength Hang Power Clean 2-2-2-2-2 WOD 5 Sets of: For total reps 0:30 Thrusters (95, 65) 0:30 Rest 0:30 Burpees 0:30 Rest 0:30 DUs 1:00 Min Rest Post Score to Comments.
Read More »Tuesday, August 28
Strength Back Squat @ 20×1 build to a tough single WOD For time: 50 Box Jumps (30, 24) Row 400m 50 KBS (70, 53) 400m Row 50 DUs Post Score to Comments Recipe of the Day Slow Cooker Red Curry Pork Medallions Ingredients 2 pound pork tenderloin, sliced into 1/2″[…]
Read More »Monday, August 27
Strength Strict Press 1-1-1-1-1 build to a 1RM WOD 10-9-8-7-6-5-4-3-2-1 Squat Clean (135, 95) 200m Run between rounds Post Score to Comments Recipe of the Day Paleo Chocolate Chip Cookies Ingredients 1 1/2 cups sifted blanched almond flour 1/4 teaspoon baking soda 1/4 teaspoon sea salt 2 tablespoons coconut oil,[…]
Read More »Saturday, August 25
Annoucements Coach Scott and I will be at Country Fest all day today, so please welcome Coach Beth Licopoli. She is awesome and if you don’t know her already, you guys will love her! Please give her a warm CFTC welcome! 🙂 Please start using the reception entrance to enter[…]
Read More »Friday, August 24
Strength Deadlift 7×2 on the 2 minutes, building. WOD “Nicole” AMRAP 20 400m Run Max Pullups Post Score to Comments Recipe of the Day Ingredients 1 sweet potato, diced 1/2 yellow onion, diced 1 poblano pepper, sliced 1 container of sliced mushrooms (about 6-8 oz) 1/2lb Grass Fed Beef 5[…]
Read More »Thursday, August 23
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 21-15-9 OHS (95,65) GHD Situps Post Score to Comments Recipe of the Day Summer Paleo Pasta Salad Ingredients 1/2 spaghetti squash 2 cooked chicken breast, diced 1 12 oz bag frozen green beans, thawed 4 oz pepperoni or cooked bacon if you[…]
Read More »Wednesday, August 22
Strength 3 sets of: 1 Push Press 1 Push Jerk 1 Split Jerk WOD 5 sets of: 5 Front Squats 10 Burpees AFAP 15 Chin Ups AFAP Rest 5 Min. Between Sets Post Score to Comments Recipe of the Day Easy Paleo Bread 2-1/2 cups almond flour 1/2 tsp[…]
Read More »Tuesday, August 21
Strength Power Cleans 2-3 x4 Rest 3 Min. Between Sets WOD AMRAP 20 6 Power Cleans 6 Bench Press 35 DUS Post Score to Comments Recipe of the Day “Oatmeal” Minus the Oats “Oatmeal” Minus the Oats Ingredients: 1/4 cup chopped walnuts 1-2 tbsp ground flaxseed 1 tsp ground cinnamon[…]
Read More »Monday, August 20
Endurance Run 1 mile for time WOD AMRAP 20 12 Wallballs (20,14) 15 KBS (53,35) 200m Run Post Score to Comments Recipe of the Day Honey Mustard Chicken Nuggets Step 1. The marinade. 1/2 water, 1/4 cup warm honey, 1/4 cup grey poupon mustard, 1 lb chicken. The marinade works[…]
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