CrossFit Tri-County

WODs

Tuesday, August 28

Strength Back Squat @ 20×1 build to a tough single WOD For time: 50 Box Jumps (30, 24) Row 400m 50 KBS (70, 53) 400m Row 50 DUs Post Score to Comments Recipe of the Day Slow Cooker Red Curry Pork Medallions Ingredients 2 pound pork tenderloin, sliced into 1/2″[…]

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Monday, August 27

Strength Strict Press 1-1-1-1-1 build to a 1RM WOD 10-9-8-7-6-5-4-3-2-1 Squat Clean (135, 95) 200m Run between rounds Post Score to Comments Recipe of the Day Paleo Chocolate Chip Cookies Ingredients 1 1/2 cups sifted blanched almond flour 1/4 teaspoon baking soda 1/4 teaspoon sea salt 2 tablespoons coconut oil,[…]

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Saturday, August 25

Annoucements Coach Scott and I will be at Country Fest all day today, so please welcome Coach Beth Licopoli. She is awesome and if you don’t know her already, you guys will love her! Please give her a warm CFTC welcome! 🙂 Please start using the reception entrance to enter[…]

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Friday, August 24

Strength Deadlift 7×2 on the 2 minutes, building. WOD “Nicole” AMRAP 20 400m Run Max Pullups Post Score to Comments Recipe of the Day Ingredients 1 sweet potato, diced 1/2 yellow onion, diced 1 poblano pepper, sliced 1 container of sliced mushrooms (about 6-8 oz) 1/2lb Grass Fed Beef 5[…]

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Thursday, August 23

Endurance “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DUs WOD 21-15-9 OHS (95,65) GHD Situps Post Score to Comments   Recipe of the Day Summer Paleo Pasta Salad Ingredients 1/2 spaghetti squash 2 cooked chicken breast, diced 1 12 oz bag frozen green beans, thawed 4 oz pepperoni or cooked bacon if you[…]

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Wednesday, August 22

Strength 3 sets of: 1 Push Press 1 Push Jerk 1 Split Jerk WOD 5 sets of: 5 Front Squats 10 Burpees AFAP 15 Chin Ups AFAP Rest 5 Min. Between Sets Post Score to Comments   Recipe of the Day Easy Paleo Bread 2-1/2 cups almond flour 1/2 tsp[…]

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Tuesday, August 21

Strength Power Cleans 2-3 x4 Rest 3 Min. Between Sets WOD AMRAP 20 6 Power Cleans 6 Bench Press 35 DUS Post Score to Comments   Recipe of the Day “Oatmeal” Minus the Oats “Oatmeal” Minus the Oats Ingredients: 1/4 cup chopped walnuts 1-2 tbsp ground flaxseed 1 tsp ground cinnamon[…]

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Monday, August 20

Endurance Run 1 mile for time WOD AMRAP 20 12 Wallballs (20,14) 15 KBS (53,35) 200m Run Post Score to Comments Recipe of the Day Honey Mustard Chicken Nuggets Step 1. The marinade. 1/2 water, 1/4 cup warm honey, 1/4 cup grey poupon mustard, 1 lb chicken. The marinade works[…]

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Saturday, August 18 – GRAND OPENING!

Come stop by our Official Grand Opening Party today, from 9:00am – 5:00pm. We will have food and drinks, meet our coaches, make new friends and learn a little about CrossFit. We will have t-shirt giveaways to those who win their WODs and Grand Opening Savings!   10:00am “Cindy” AMRAP[…]

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Friday, August 17

Endurance 50 Burpees for time WOD Death by 10 Meter Run 10m the first minute, 20m the second minute and 30 the third. Continue as long as you are able to finish the prescribed distance within the minute. Post Score to Comments. Recipe of the Day Paleo Chicken Parm Ingredients[…]

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