Wednesday, December 26
Strength Bench Press Build to 1RM WOD “Belly Buster” AMRAP 20 7 Power Cleans (135,95) 10 T2B 200m Run To help grow our community, please post your score to our comment section.
Read More »Monday, December 24
“Elf Yourself” teams of two, complete the following for time: 200m relay sprint 50 box jumps (24,20), partner handstand hold 200m run backwards 50 pull-ups, partner squat hold 200m overhead plate carry relay (45,25) 50 KBS (53,35), partner jump rope 200m resistance run with band 50 partner wall balls (20,14)[…]
Read More »Saturday, December 22
“Med Ball Madness” teams of 2 complete: 100 Partner Med Ball Squat Toss (20,14) 600m Run with Med Ball 100 Med Ball Sit-up Toss 400m Run with Med Ball 100 Med Ball Slams 200m Run with Med Ball 100 Air Squats to Med Ball 150m Run with Med Ball toss[…]
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Saturday, December 22 – Vanilla Bean Chocolate Chunk Cookies
Ingredients 1 cup sunflower seed butter (or nut butter) ⅓ cup raw honey 1 egg, whisked 1 vanilla bean stem, slit lengthwise, little baby beans removed with the edge of your knife 1 teaspoon vanilla extract ½ teaspoon cinnamon ½ teaspoon baking soda ½ teaspoon baking powder pinch of salt[…]
Read More »Friday, December 21
Please click here to donate or participate in their fundraiser WOD. Strength: FLR Accumulate 7 Min. WOD 3RFT 300m Run 7 C2B Pull-ups 10 Box Jumps (24,20) 12 Hip Extensions 15 Wall Balls (20,14) 40 DUs
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Friday, December 21 – Zesty Ranch Pork Chops & Brussel Sprouts
Ingredients 2 bone-in pork chops 3-4 cups brussel sprouts, ends removed, cut in fourths 4 tablespoons Tessamae’s Zesty Ranch 2 garlic cloves, minced salt and pepper, to taste avocado, diced (to garnish because it’s delicious with pork) Instructions Preheat oven to 350 degrees. Cut your brussel sprouts. I like to[…]
Read More »Thursday, December 20
Skill Max Height Box Jump WOD “Diane” 21-15-9 Deadlifts (225,155) HSPUs Post Score to Comments.
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Thursday, December 20 – Basic Spinach Quiche
Ingredients 5 large eggs; 1 ½ cups fresh spinach, chopped; ½ medium onion, chopped; 1 clove garlic, minced; ½ cup coconut milk; ½ tsp baking powder; Sea salt and freshly ground black pepper to taste; Preparation Preheat oven to 350F. In a large bowl, whisk the eggs and coconut milk[…]
Read More »Wednesday, December 19
Strength Squat Clean & Jerk Build to 1RM WOD 21-15-9 KBS (70, 53) Burpees Post your scores to comments to help build our community.
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Wednesday, December 19 – Apple Cinnamon Pancakes
Ingredients 4 large eggs 2 tablespoons applesauce 1 tablespoon honey 1/4 to 1/2 cups coconut flour 1/2 teaspoon unrefined sea salt 1/2 teaspoon baking soda ghee or coconut oil (for frying pancakes) cinnamon (for sprinkling the pancakes)… Directions Toss eggs, applesauce and honey into a food processor and pulse until[…]
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