*KIDS CROSS FIT @4:15pm*

Strength:

8-12 mins of Gymnastics Skills Practice of your choice.

Followed by-
 Every 5 mins, for 30 mins (6 sets) for times:
 Run 400m
 8 Strict Pull-Ups
 12 Toes to Bar
 16 Push-Ups

Please note times for each of the six sets.

Accessory:
 Every 90 seconds, for 12 minutes (2 sets of each):
 Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
 Station 2 – 60 seconds of Side-Plank Hold (Left Side)
 Station 3 – 60 seconds of Band Pull-Aparts
 Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Post results in the comments

Every 2 mins, for 6 mins (3 sets):
Push Press x 3 reps

Immediately followed by….

Every 2 mins, for 6 mins (3 sets):
Power Jerk x 2 reps

Immediately followed by…

Every 2 mins, for 8 mins (4 sets):
Split Jerk x 1 rep

Build over the course of the 20 mins, with the goal being to establish today’s heavy split jerk.

Then:

Every 5 mins, for 15 mins (3 sets) for times:
500m Row
20 Single-Arm Dumbbell Hang Clean & Jerk (15kg/25kg – 10 each side)

Go as hard as you can, rest and repeat. Please note times for each of the three sets.

Post weights and individual times to comments.

CrossFit Senior Teens @ 4.15pm

Every 2 mins, for 12 mins (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% of 1-RM
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 4 reps @ 75%
*Set 6 – 6 reps @ 65%

then:

For time:
100 Double-Unders
75 Single-Kettlebell Deadlifts (24kg/32kg – or heavier if you have it)
50 Walking Lunges with DB/KB Farmer’s Carry (15kg/25kg)
25 Dumbbell Box Step-Overs (15kg/25kg to 20″/24″)

Post weights and times to comments.

Ever made your own Almond Butter? It’s super easy and so delicious and nutritious

Homemade Almond Butter

Scroll down to watch the step-by-step video.

Homemade almond butter is easier then you may think (it was definitely easier then I thought!).

Literally, all you need to do is pop some almonds into a food processor and blend.  It does take some time though (anywhere between 15-25 minutes) and you will need to periodically scrape down the sides.

I have found that warming the almonds first, helps them to break down a bit faster, but it’s not 100% necessary.

Watch the video below for the step-by-step, plus all of my extra tips and tricks to end up with a smooth and creamy homemade almond butter.

Homemade Almond Butter Recipe

Prep Time30 mins

Total Time30 mins

Ingredients

• 3 cups almonds

• 1/4 tsp kosher sea salt optional

Instructions

• Pre heat oven to 250.

• Place almonds on a rimmed baking sheet and warm in the oven for 12-15 minutes. If you want a roasted flavour, leave the almonds in the oven a little longer until they are warm and golden brown. *note: you can skip this step but I find the warm almonds turn into almond butter faster then room temperature almonds, so I prefer to start with them warm.

• Place warmed almonds into your food processor and pulse a few times until the almonds have begun to break down. Then let the processor run, stopping whenever you need to scrape the almonds off the sides of the processor.

• Once the oils release from the almonds it will become very smooth and creamy. This is what you are looking for. Be patient, it can take anywhere between 15-25 minutes

“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600m Relay Run (alternating 400m)
immediately followed by…
20 rounds (break up reps between each partner how you see fit) of…
4 Strict Reverse-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600m Relay Run (alternating 400m)

Enjoy…

Post your results in the comments

Strength:

Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

Followed by:

For time:
Row 1000m
20 Burpees Box Jumps (20"/24")
40 Thrusters (15kg/20kg)

Post reps, times and weights in to the comments

Strength:

Three sets of:
Tempo Bench Press x 10 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 2-3 mins

Followed by:

Four rounds for time of:
400m Run
10 Single-Arm Dumbbell Push Press* (left side – 15kg/25kg)
10 Single-Arm Dumbbell Push Press* (right side – 15kg/25kg)
15 Box Jumps (20'',24'')

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Don’t forget to post reps, weights and times in comments

*Cross Fit Kids @ 4:15pm*

Every 2 mins, for 16 mins (8 sets) of:
Tempo Front Squat x 2 reps @ 32X1

Build over the course of the 8 sets, reaching a heavy double by the sixth set, and repeating that weight for sets seven and eight as well. All sets should be heavier than those performed last time.

Then:

Every 8 mins, for 24 mins (3 sets) for times of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
10 Front Squats (52.5kg/80kg)
10 Burpee Box Jump-Overs (20″/24″)

Post reps, weights and times in the comments

*Junior Teens @ 4:15pm*

Strength:

10-12 mins of Gymnastics Skills Practice of your choice.

Followed by:

Four rounds for time of:
Row 500m
Run 400m
10 Strict Handstand Push-Ups
10 Dumbbell Box Step-Overs (15kg/22.5kg DBs to 20″/24″)

Post times in the comments

CrossFit Senior Teens @ 4.15pm

Every 2 mins, for 16 mins (8 sets):
Snatch from Mid-Patella + Snatch
(pause 2 seconds at mid-patella, then snatch, drop, reset and snatch from the floor)

then:

Ten rounds for time of:
12 Kettlebell Swings (16kg/24kg)
9 Push-Ups
6 Toes to Bar

Post weights and times to comments.

This gorgeous recipe comes from Sarah Wilsons collection of recipes on quitting sugar- It’s delicious and simple to make. Refined sugar free and just all round amazing… Enjoy!

Feel free to play around with different flavours if you fancy.

Ingredients

• 1/3 cup frozen raspberries

  1/3 cup shredded coconut, or coconut flakes for a chunkier version.

• 1/3 cup coconut oil.

• 80 g salted butter.

• 2 tablespoons raw cacao powder.

• 1 teaspoon rice malt syrup.

Directions

1. Line a dinner plate or baking tray with baking paper (a dinner plate is ideal as the slight indent creates a good shape).

2. Scatter the berries and coconut on the plate or baking tray. Melt the oil and butter in a saucepan or in the microwave (the oil takes longer to melt, so add the butter a little after).

3. Stir in the cacao powder and syrup and continue stirring until syrup has melted and mixture is well combined.

4. Pour mixture over the berries and pop into the freezer for 30 minutes until firm. To serve, either break into shards or cut into wedges.

Note

Make sure the rice malt syrup has melted over the heat and combined well with the other ingredients before pouring over the berries and coconut. Fail to do so will result in your mixture splitting - still yummy but not the desired outcome.

Be sure to use salted butter in this recipe - it gives a lovely kick.

Sweetener note: This recipe contains 1/4 teaspoon of added sweetener per serve. If you haven't quite quit the white stuff or you're making this treat for people who haven't either, you may like to add a touch more. We suggest adding a little bit of sweetener at a time and taste testing until the sweetness is right for you.

“Kelly”
5 Rounds for time of:
400m Run
 30 Box Jumps (20″/24″)
 30 Wall Balls (6kg/10kg)

Post reps, weights and times in the comments.

Strength:

Four sets of:
Deadlift x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 mins

Then:

AMRAP 10 Mins:
30 Double-Unders
10 Deadlifts (70kg/100kg)
10 Burpees Over the Barbell

Post weights, reps and times in the comments

Strength: 

 Three sets of:
 Push Press x 10 reps
 Rest 2 mins

Use the same load achieved on July 2, 2019, and see if you can achieve 10 reps at that load – with no tempo restrictions this week.

“Strict JT”
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups

Post times, reps and weights in the comments

**CrossFit Kids @ 4:15pm**

Strength:

Take 15 mins to build to a heavy-ish… Hang Clean x 1 rep

Then:

For time:
1000m Row
25 Hang Squat Cleans (47.5kg/70kg)
50 Pull-Ups

Post reps, weights, times in the comments

**Junior Teens @ 4:15pm**

Strength:

Every 2:30, for 15 mins (6 sets) of:
 Back Squat

*Set 1 – 5 reps @ 65-70%
 *Set 2 – 3 reps @ 75-80%
 *Set 3 – 1 rep @ 85-90%
 *Set 4 – 8 reps @ 75%
 *Set 5 – 8 reps @ 75%
 *Set 6 – 8 rep @ 75%

Increase last week’s loads by 2-3% if you were able to hit all reps successfully.

Then:

Four rounds for time of:
 400m Run
 30m Walking Lunges with DB/KB Farmer’s Hold (24kg/32kg)

Post reps, times, weights in the comments

**Senior Teens @ 4:15pm**

“CrossFit Games Open Event 18.1”
Complete as many rounds and reps as possible in 20 mins of:
8 Toes-to-Bar
10 Single-Arm Dumbbell Hang Clean & Jerks (15kg/25kg)
14/12 Calorie Row

Post rounds completed to comments.

Got left over veggies in the fridge at the end of the week? Why not cook them up into a healthy, high protein, low carb vegetable frittata. The great thing about a frittata is that you can use up whatever vegetables you have left in the fridge. Enjoy for breakfast, lunch or dinner, or freeze as part of meal prep for the week… The roasted vegetables add a lovely flavour to the frittata… Happy Cooking!

Healthy Vegetable Frittata Recipe

Prep Time:15 mins

Cook Time:1 hour

Total Time: 16 mins

Ingredients

• 1 red onion chopped

• 2 capsicums chopped (one red, one orange)

• 1 yellow capsicum chopped

• 1 small zucchini chopped

• 2 cloves crushed garlic

• 1 tablespoon avocado oil

• kosher salt and black pepper

• 12 pastured eggs

• 1/4 cup organic whole milk

• 2 ounces goat cheese

• 1/4 cup sliced scallions

Instructions

• Pre-heat oven to 200 degrees

• Grease a 913 baking pan with butter, coconut oil or cooking spray.

• Place chopped onion, peppers, zucchini, garlic in a large bowl. Drizzle with avocado oil and season with salt and pepper. Toss everything together and transfer the veggies onto a rimmed baking sheet. Bake for 30 minutes, flipping the vegetables half way through.

• Remove veggies from the oven and allow to cool. Reduce cooking temperature to 160 degrees.

• Meanwhile, in a large bowl, whisk together eggs, milk, salt and pepper.

• Add cooled veggies to the egg mixture and transfer into prepared pan and top with dots of goats cheese and sliced scallions.

• Pop in the oven and bake for 30 minutes or until the eggs have puffed up and are set through the center. Serve and enjoy!

Strength:

Thrusters
7 - 7 - 5 - 5 - 3 - 3

Then:

AMRAP 9 Mins of:
3 Thrusters (42.5kg/60kg)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

Post results in he comments

For time:
100 Double-Unders
50 Russian Kettlebell Swings (24kg/32kg)
25 Toes to Bar
100 Jumping Lunges
25 Toes to Bar
50 Russian Kettlebell Swings
100 Double-Unders

Then:

EMOM, for 15 mins (3 sets of each):
 Min 1 – Ring Rows x 8-10 reps @ 2111
 Min 2 – Side Plank (Left) x 40 seconds
 Min 3 – Side Plank (Right) x 40 seconds
 Min 4 – Reverse Snow Angels x 15 reps (slow & controlled)
 Min 5 – Hollow Rocks or Hold x 30-40 seconds

Post times and reps in the comments