“Helen”
Helen 3x: Run 400m 12 Pull-ups 21 Kettlebell swings (16/24kg)
Baked sweet potato and carrot fries
Ingredients: 2 large sweet potatoes cut into 1 inch strips 5 large carrots cut into 1 inch strips 2 tbs olive oil 1 tsp salt Directions: Pre heat oven to 350 degrees. Toss strips in olive oil. Season with salt. Bake for 30 min. Eat. Feel AWESOME. Share and Enjoy Paleo...
Mini “All In Place” (non Girl)
Mini "All In Place" Run 400m or Row 250 AFAP (As Fast As Possible) 45 Lunges 30 Push Ups 15 Burpees Run 400m or Row 250
“Fran”
Fran 21-15-9 Squat Thrusters (65/95) Pull-ups
August is for the “Girls”!
This months WODs are the "Girls" of Crossfit! There will be 1/week day posted for you to "experience". Please modify as you see fit/needed! No, there will not be a half marathon/21,097m Row (unless you just really really really want to) or 10 rounds of 25m swim with 3...
AMRAP 30mins (Its A Long One)
AMRAP 30mins 500m Row 50 Lunges 50 Sit Ups 25/25 DB Row 500m Run
“Dirty Thirty”
30 Box Jumps (24-inch box) 30 Jumping Pull-Ups 30 Kettlebell swings (1 pood) 30 Walking lunge steps 30 Knees-to-Elbows 30 Push Press (45 lbs) 30 Back Extensions 30 Wall-ball shots (20 lbs ball) 30 Burpees 30 Double –Unders
Spaghetti and Meatballs, Redefined
This meatball recipe is adapted from one a friend of mine shared with me! Thanks Jeff! We are addicted to these beauties!! Ingredients 3 lb ground lamb 1 cup onion finely chopped 3-4 cups baby spinach finely chopped 2 tsp garlic powder 1 tbsp dried...
3x: 15-15-15 + 500m Row
3x 15 Thrusters 15 Barbell Roman Deadlifts 15 Sit Ups 500m Row
Cluck-Moo Breakfast Sausage
Prep time: 10 mins Cook time: 10 mins Total time: 20 min Serves: 12 Ingredients 1 lb ground chicken 1 lb grass fed ground beef 1/4 cup almond flour 6 ounces tomato paste 2 tbsp homemade italian seasoning 1 tbsp salt 1 tbsp black pepper 1 tbsp garlic powder 1 tbsp...
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