Endurance 500m Row for time *for the leader board WOD Death by Clean & Jerk (135,95) Do one clean & jerk in the first minute, two in the second and three in the third. Continue as long as you are able to finish the prescribed reps within the minute. Post[…]
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Ingredients 2.5 Grilled chicken breats seasoned w/garlic salt, ground black pepper and paprika 6 small sweet potatoes, chopped 1 cup black olives 1 cup celery, chopped 6 hard boiled eggs, peeled and chopped 1/2 white onion, diced Olive oil mayo or homemade mayo 1 TSP chipotle pepepr 3 TBS olive[…]
Read More »Saturday Sweatfest Teams of 3: Row 1500m (relay, switch every 250m) Run 1200m (relay, each runs 400m) 60 Box Jumps (30, 24,20) Step up allowed everyone must do 30 box jumps, not in a row but each needs to get 30 d0ne. Each athlete must use a different height[…]
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Ingredients 22 whole button mushrooms (11 for each team!) 1/2 lb spicy pork sausage 1/2 medium white onion, very finely diced 3 garlic cloves, finely minced 1 egg 1/4 cup almond meal dash of salt and pepper 1 tsp basil 1/2 tsp paprika, 2 tbsp olive oil 1 to 2[…]
Read More »Endurance EMOTM 6 minutes, do 100m sprint WOD “CrossFit Total” in 3 attempts, find your 1RM in each of the following Back Squat Press Deadlift Post Score to Comments
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Ingredients 1 small sugar pumpkin 2 pounds of shrimp or other seafood/protein of your choice 2 carrots, sliced 1 medium yellow onion, diced 4 small zucchinis, diced 1 14oz can coconut milk – (make sure you have your coconut milk in the fridge a day ahead of time so that[…]
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Ingredients 2 boneless pork chops 1/4 tsp garlic salt 1/4 tsp lemon-pepper 2 tsp olive oil 1 medium apple, peeled and thinly sliced 1 small red onion thinly sliced 1/3 cup chicken stock or water 2 tbsp honey Cooking Steps 1. Sprinkle chops with seasoning. In a skillet brown chops[…]
Read More »Strength Squat Clean build to a 1RM WOD “Boat Race” 3 rounds, each for time: Row 500m Run 400m *Rest exactly 3 minutes between rounds. Your score are your times for each round. Post Score to Comments.
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Ingredients 2lbs of grass fed ground beef 1 Red onion, diced 1 C. Almond Flour 2 Eggs 1 Can Tomato Paste 1 Tbsp. Crushed garlic 1/2 Tbsp. Sea Salt 1 Tbsp. Dried basil 1 Tsp. Marjoram Cracked black pepper to taste Directions Mix all ingredients by hand in a large[…]
Read More »Strength Power Snatch 3-3-3-3-3 WOD 21-15-9 Back Squats (135,95) GHD Situps DUs Post Score to Comments
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