Monday, November 5
Strength OHS 1-1-1-1-1 Build to 1RM WOD 21-15-9 SDHP (95, 65) K2E Pushups DUs Post Score to Comments
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Monday, November 5 – Paleo Thanksgiving Stuffing
Ingredients: 1 pound extra-lean ground beef (we used the 95% lean, organic, grass-fed beef from Whole Foods) 2 cups walnut pieces, very finely chopped/ground and soaked overnight (rinse several times before using) 1 medium sweet onion, diced 4 stalks of celery, diced 1 apple, cored and finely diced (we used[…]
Read More »Friday, November 2
Strength Clean Pulls 5-5-5-5-5 WOD “Miss Rube” AMRAP 8 5 Wall Walks 10 Box Jumps (24, 20) 15 Back Extensions Post Score to Comments.
Read More »In-House Throw Down Heats Announced!
Schedule of Events Judges Meeting: 7:45am – 8:00am Team Check-In: 8:00am – 8:15am Athlete Meeting: 8:15am – 8:30am “Maximus” Workout #1 1RM Deadlift Workout #2 1RM Clean (power or squat) Heat 1 1. 2 Snatches & a Jerk 2. Team 2 3. Banger Rang 4. Team 4 Heat 2 1.[…]
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Friday, November 2 – Pumpkin Bites
Ingredients Wet 1 15-ounce can organic pumpkin puree 1/2 cup unsweetened apple sauce 1/4 cup coconut oil 6 large pastured eggs, room temperature* 1 Tbsp vanilla extract 2 Tbsp raw honey or maple syrup Dry 1/2 cup coconut flour 1 1/2 tsp ground cinnamon 1 tsp ground nutmeg 1/2 tsp[…]
Read More »Thursday, November 1
Strength Split Jerk 3-3-3-3-3 WOD AMRAP 15 200m Run 15 T2B 10 Thrusters (95, 65) 40 DUs Post Score to Comments
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Thursday, November 1 –
Ingredients 3lbs boneless pork loin roast; 2 tbsp paleo cooking fat; 5 cloves garlic, minced; 1 onion, thinly sliced; 1 tbsp chili powder; 2 tsp ground coriander; 2 tsp ground cumin; ¼ cup apple cider vinegar; 1 ½ cups water or homemade stock; 1 14oz can whole tomatoes, with juices;[…]
Read More »Wednesday, October 31
Strength Hang Power Snatch 5-4-3-2-1 WOD “Nasty Girls” 3RFT 50 Squats 7 Muscle Ups 10 Hang Power Cleans (135, 95) Post Score to Comments.
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Wednesday, October 31 – Paleo Apple Crisp
Ingredients 2 cups blanched almond flour 1 teaspoon cinnamon ½ teaspoon nutmeg ½ cup coconut oil or butter ¼ cup honey 1 tablespoon vanilla extract 5 medium apples, peeled, sliced, then chopped in half width-wise Instructions: In a large bowl, combine almond flour, salt, cinnamon and nutmeg. In a smaller[…]
Read More »Team Throw Down WODs Announced!
We are looking for volunteers to help us judge heats on Saturday, please make sure you will be available all day. Judges: We will be having a judges meeting promptly at 7:30am to review the WODs and standards Athletes: Please arrive no later than 7:45am to check-in. We will have[…]
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