CrossFit Tri-County

August2012

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  

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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.

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Thursday, August 30

Sage Bison Burgers with Balsamic Bacon Apple Chutney *Say that 5 times fast Ingredients For the burgers 1lb Ground Bison 2 tablespoon fresh sage, chopped 1 teaspoon garlic powder 1 teaspoon onion powder salt and pepper, to taste 1-2 tablespoons coconut oil For the chutney 5-6 slices bacon, diced 1[…]

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Wednesday, August 29

Strength FLR (Front Leaning Rest) Accumulate 5 minutes WOD 3RFT 25 Jerks (95, 65) 25 Pushups 400m Run Post Score to Comments Recipe of the Day Sweet Chili Lime Shrimp & Chicken Lettuce Wraps Ingredients 1 lb shrimp, peeled 1/3 lb chicken breast tenders 1 head romaine lettuce or butter[…]

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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″[…]

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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,[…]

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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[…]

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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[…]

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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[…]

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