CrossFit Tri-County

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Monday, December 17

Strength Push Press 3-3-3-3-3 WOD 4 sets, each for time: 5 TnG Power Cleans 5 Burpees, AFAP Run 150m Rest 3 Min. Post your scores to comments, so that you can help us build our community.

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Saturday, December 15

“Team Fight Gone Bad” 5 Rounds for Max Reps in 1 minute each of: Wall Balls (20,14) SDHP (75,55) Box Jump (20,20) Push Press (75,55) Row for Calories Rest 1 Minute *2 people per team, 1 works at a time.

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Saturday, December 15 – Coconut Klondike Bites

Ingredients 1.5 cups unsweetened shredded coconut ½ cup Coconut Cream Concentrate or homemade coconut butter ½ cup Coconut Oil 1 teaspoon vanilla extract pinch of salt 1 bag (10oz) of Enjoy Life Chocolate Chips or dark chocolate chips Instructions Place shredded coconut, coconut cream concentrate, coconut oil, vanilla, and salt[…]

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Friday, December 14 – Brazilian Curry Chicken

Ingredients 1.5-2 lbs chicken breasts (or whatever suits your fancy) ¾ cup canned coconut milk 1 cup chicken broth 2 tablespoons tomato paste 3 garlic cloves, minced 1 tablespoon ground ginger 4-6 tablespoons curry powder 2 bell peppers, chopped into 1 cubes (i used yellow and red) 1 yellow onion,[…]

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