CrossFit Tri-County

December2012

Monday, December 10

Endurance “Flight Sim” 5-10-15-30-25-30-35-40-45-50-45-40-35-30-25-20-25-10-5 Unbroken DUs   WOD “Elizabeth” 21-15-9 Squat Clean (135, 95) Ring Dips   Post Score to Comments.

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Saturday, December 8

“Mix Up” Teams of 2: 2000m Row 50 Hang Power Cleans (95, 65) 100 Box Jumps (20, 20) 50 Push Press (95, 65) 100 Situps 50 Burpee Bar Hops 100 Pullups 50 Power Snatch (95, 65) 100 KBS (35, 26) 600m Run together   Post Score to Comments.

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Saturday, December 8 – Carrot Cake Donuts

Ingredients 3 large carrots, shredded ½ cup sunflower seed butter 4 eggs 3 tablespoons coconut flour 2 tablespoons raw honey 1 tablespoon cinnamon 1 teaspoon vanilla extract 1 teaspoon nutmeg ½ teaspoon ginger ¼ teaspoon cloves ½ teaspoon baking soda ½ teaspoon baking powder pinch of salt ⅛ cup chopped[…]

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Friday, December 7

  Strength OHS Build to 1RM WOD “Stallion” 50 Wall Balls (20, 14) 10 C2B Pullups 250m Row 5 K2E 40 Wall Balls 9 C2B 250m Row 5 K2E 30 Wall Balls 8 C2B 250m Row 5 K2E 20 Wall Balls 7 C2B 250m Row 5 K2E 10 Wall Balls[…]

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Friday, December 7 – Morning Glory Muffins

Ingredients 1 apple, peeled and cored, shredded 1 large carrot, peeled ½ cup sunflower seed butter 1 cup pepitas 3 eggs, whisked ½ cup Coconut Oil, melted ¼ cup raisins ¼ cup pecans, roughly chopped (optional for nut free version) 1 tablespoon cinnamon 1 tablespoon raw honey ¼ teaspoon baking[…]

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Thursday, December 6

*Reminder: the 12:30 class on Thursday, 12/6 will take place at 12:00pm! Endurance 400m Run for time WOD AMRAP 15 7 Deadlifts (225, 155) 10 Box Jumps (24, 20) 15 Abmat Situps 40 DUs Post Score to Comments.

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