September: Hero WODs
In remembrance of 9/11, September WODs are the "Hero" WOD which are WODs in honor of fallen soldiers. Like the Girls, everything can be modified, but just remember these men and what they did when you perform the WOD! Like always, looking forward to hearing about your...
Sweet Potato Red Pepper and Coconut Milk Soup
Sweet Potato Red Pepper and Coconut Milk Soup (vegan, gluten-free, soy-free, microwave-friendly) Makes about one quart, 32 to 36 ounces (4 to 4 1/2 cups) 1 extra-large sweet potato (or 2 to 3 smaller sweet potatoes), peeled and diced into 1-inch cubes about 3/4...
“Santiago“
Seven rounds for time of: 35 pound Dumbbell hang squat clean, 18 reps 18 Pull-ups 135 pound Power clean, 10 reps 10 Handstand push-ups U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in...
“Holbrook“
Ten rounds, each for time of: 115 pound Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest 1 minute Score is your fastest and slowest round. U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne),...
Paleo Pumpkin Bread
Servings : 5 Prep Time : 0m Cook Time : 5m Ready In : 0m Method Preheat oven to 350 degrees. Mix together wet ingredients: eggs, vanilla, pumpkin, butter and honey. In a separate bowl mix together cinnamon, ginger, salt, coconut flour, almond flour and baking powder....
Isabel
Isabel 30 Snatch (135Pound)
Nasty Girls
Nasty Girls 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans, 95/135 pound
Barbara
Barbara 5 rounds for time, rest 3 minutes between rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50x Squats
Nancy
Nancy 5 rounds for time: Run 400m 15 Overhead squats (65/95Pound)
Grilled Spiced Peaches
Prep time: 10 mins Cook time: 15 mins Total time: 25 mins Serves: 4 Ingredients 3 white peaches, pitted and quartered 1 tablespoon coconut oil, melted 2 teaspoons raw organic honey, melted 1/2 teaspoon cinnamon 1/8 teaspoon nutmeg pinch of chili powder...
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