You will not be disappointed with this recipe! Chicken Tortilla Soup 3 T- EVOO 6- garlic cloves minced 1/2 a cup fresh chopped cilantro 1 cup fresh onion puree (1-2 peeled yellow onions pureed in blender) 24 ounces canned tomato puree (2- 12 oz cans of diced tomatoes pureed in blender) 1/4 cups of water…
Every 1 min for 10 mins do: 2 Power Snatches, 70% 1RM 2 Overhead Squats, 70% 1RM 1 Squat Snatch, 70% 1RM Then: Every 1 min for 20 mins do: On Even numbered minutes: 5 Deadlifts, 135/95 lbs 3 Power Cleans, 135/95 lbs 3 Shoulder-to-Overheads, 135/95 lbs And on the odd number minutes 10 Burpees…
Chicken Wings 2 lbs chicken wings 1 Tablespoon EVOO 1 teaspoon sea salt 3/4 teaspoon paprika 1/2 teaspoon fresh cracked pepper 1/4 teaspoon chili powder 1/4 teaspoon cayenne pepper 1/4 teaspoon cumin 1/4 teaspoon onion powder 1/4 teaspoon dried thyme 1/4 teaspoon dried oregano 1/4 teaspoon garlic powder Preheat your oven to 425 degrees. Combine…
Sumo Deadlift : 1 Rep Max (If lifting in Friday night CrossFit Total work up to 2×1 at 90%) Romanian Deadlift 5-5-5-5 Then: Complete as many rounds as possible in 15 mins of: 5 Handstand Push-ups 10 Wall Balls, 20/14 lbs 30 Double Unders Buyout 100 Banded Good Mornings and/or 4×20 banded straight leg GHD.…
RKC Kettlebell Snatch Test The sum of both arms is scored. Depending on the gender, age, and bodyweight, the candidate must perform the following number of reps in the specified time: Men Open Class up to 60kg/132lbs – 20kg – 100/5min Men Open Class over 60kg/132lbs – 24kg – 100/5min Men Masters (50-64) – 20kg…
Banded Push Press 8×2 at 60% 1RM
Then:
3 rounds for time of: 10 Power Cleans, 135/95 lbs
10 Chest-to-bar Pull-ups
10 Lateral Burpee Over The Box Jumps, 24/20 in
Buyout
100 Banded Face Pulls
100 Banded Upright Rows
Join us October 26th at 10:00 am to support breast cancer research. Amazing Grace For Time: 30 Clean and Jerks 135/95 We will also have a Heavy Grace and a Super Grace Our gym is open to all guests from other gyms as well as past members. While we will appreciate any donation $80 will…
Every 1 min for 10 mins: 3 Position Clean Start at 60% and then increase weight every set as long as technique is maintained and there are no misses. Don’t put bar down until complex is complete. Then: Complete as many rounds as possible in 10 mins of: 30 Double Unders 15 Power Snatches, 75/55…
Bench Press
1 Rep Max
Triceps Press
4×8
Then:
21-15-9 reps, for time of:
Overhead Lunge, 95/65 lbs
Burpee (Bar Facing)
Buyout
100 Banded Tricep Pushdowns
3×20 Dumbbell Flys
Every Minute on the Minute for 10 Minutes:
1 Power Snatch, 90% 1RM
Then:
Complete as many rounds as possible in 15 mins of:
10 Ring Dips
10 Knees To Elbows
10 Thrusters, 115/85 lbs
Buyout
Hold weighted planks for 3 sets of one minute each
