CrossFit Tri-County


Saturday, August 4

Sweat Angels!


“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

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Recipe of the Day

 “Spicy Chicken Wings”

8 Large chicken wings (trimmed)
1″/2.5cm piece of fresh ginger (grated)
2 Large cloves of garlic (mashed to a paste with a little salt)
2 Teaspoons of cumin seeds (comino)
2″/5cm stick of cinnamon
1 Teaspoon of black peppercorns
1 Teaspoon of tomato paste
1 Lemon (juice of)
2 Tablespoons of extra virgen olive oil
2 Tablespoons of honey [I’d reduce or cut this out]
2 Small red chillies
Salt to taste

First dry roast the cumin seeds, cinnamon, black peppercorns and chillies
in a pan and grind them together in a pestle and mortar.

Place the spices and all the other marinade ingredients in a large glass
bowl, mix well an add the chicken wings, coating them well all over with
the marinade.

Leave them to marinate for at least an hour (two or three would be even

Arange the chicken on a rack over a roasting tray of water.

Roast at 180ºc/370ºf for 45 minutes – turning once.

While they are cooking you can top up the water in the tray as it

If you want a sauce, just skim off the fat and use the juices. Put them
into a pan, bring to the boil and reduce by half…. check the seasoning
and thicken with arrowroot if desired.



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