**SENIOR TEENS @4:15PM**
Strength-
Power Clean Tech and Build Up
Followed by-
Against a 3-min running clock…
200m Run
2 Ring Muscle-Ups or 6 Chest-to-Bar Pull-Ups
Max Reps of Power Cleans (47.5kg/70kg)
Rest 2 mins, and complete a total of FIVE (5) sets. Please note the number of repetitions of power cleans achieved in each of the five sets
Post those results into the comments
Feeling like cooking this weekend? Maybe thinking a sweet treat is in order?!? Well this one is easy and delicious and full of good fats… Comes from Dani Spies @ Clean and Delicious… Enjoy!
Double Chocolate Avocado Brownies
These double chocolate avocado brownies are delicious eaten cold or at room temperature.
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Ingredients
1 large avocado
1/2 cup mashed banana or apple sauce
1/2 cup maple syrup
1 teaspoon vanilla extract
3 large eggs
1/2 cup coconut flour
1/2 cup unsweetened cocoa powder
1/4 teaspoon sea salt
1 teaspoon baking soda
1/3 cup chocolate chips
Instructions
Preheat oven to 350 and grease an 88 baking dish.
In a food processor or blender, combine;avocado, banana, maple syrup, and vanilla.
Transfer to a large bowl and add in eggs, coconut flour, cocoa powder, sea salt, and baking soda and mix with a hand blender until combined.
Pour mixture into the greased baking dish and sprinkle chocolate chips over the top.
Bake for about 25 minutes or until set through.
Allow to cool completely before cutting. Cut into 9 squares and enjoy.
like to store these brownies into an air tight container in the fridge
Strength-
Power Cleans
5 - 5 - 3 - 3 - 1 - 1
Followed by-
Four rounds for time of:
200m Run
20 Kettlebell Swings (16kg/24kg)
10 Pull-Ups
Post the results into the comments
Strength-
Take 20 mins to establish today’s 1-RM…
Bench Press @ 21X1
Note that there is a 1-second pause at the chest. Control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.
Followed by-
Complete 3 Sets for times of:
500m Row
10 Strict Handstand Push-Ups
20 Toes to Bar
30 Push-Ups
All sets must be completed under 6 mins. Rest 1 Min between sets.
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-
AMRAP 14 Mins:
40 Double-Unders
20 Push Press (30kg/42.5kg)
20 Front Squats (30kg/42.5kg)
Post those results into the comments
**Kids CrossFit @4:15pm **
Strength-
Every 2 mins, for 12 mins (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% of 1-RM Deadlift
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%
Followed by-
“DT”
Five rounds for time of:
12 Deadlifts (47.5kg/70kg)
9 Hang Power Cleans (47.5kg/70kg)
6 Shoulder to Overhead (47.5kg/70kg)
Please post results into the comments
**Junior Teens CrossFit @4:15pm**
Strength-
Every 2 mins, for 16 mins (8 sets) of:
Slow Pull Snatch x 2 reps
For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.
Followed by-
For time:
18 Bar-Facing Burpees
9 Power Snatches (47.5kg/70kg)
14 Bar-Facing Burpees
7 Power Snatches
10 Bar-Facing Burpees
5 Power Snatches
Post those results into the comments
**Senior Teens CrossFit @4:15pm**
WOD-
Complete five sets for max reps/calories of:
1 Min of Rowing (for calories)
1 Min of Burpee Box Jump-Overs (20″/24″)
1 Min of Ground to Overhead (35kg/52.5kg)
1 Min of Dumbbell Renegade Rows
(1 rep = push-up, row left, push-up, row right)
Rest 1 Min
Post results into the comments
This recipe looks DELICIOUS!!!!! Enjoy… Comes from Joe Wicks- The Body Coach, Lean in 15 recipes…
120g chicken breast
1/2 tsp ground cumin
1/2 tsp smoked paprika or chilli powder
1/2 tsp dried oregano
2 tsp chipotle paste (10g)
Salt and pepper
1 tsp olive oil
60g black beans, drained
1 baby gem, leave separated (100g)
1/2 small avocado, sliced (50g)
1 tomato, diced
30g mature cheddar, grated
20g sliced jalapenos, drained
30ml low fat soured cream
Small bunch coriander, chopped
Preheat a griddle pan over a high heat. Lay the chicken between two sheets of clingfilm then bash with a rolling pin to flatten. Rub with the spices and chipotle paste, season with salt and pepper then drizzle over the oil. Lay on the griddle and cook for 3 minutes on each side then set aside to rest. Meanwhile warm the beans for a minute in the microwave.Roughly tear the lettuce into a bowl, and top with the beans, avocado, tomato, cheese and jalapeños. Slice the chicken, lay on top then drizzle over the soured cream. Scatter over the coriander and serve.
WOD-
AMRAP 8 Mins:
20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
Rest 4 mins, and when the running clock reaches 12:00…
AMRAP 8 Mins:
30 Double-Unders
12 Wall Balls (6kg/10kg)
Rest 4 mins, and when the running clock reaches 24:00…
AMRAP 8 Mins:
20/15 Calories of Assault Bike
10 Burpees
Post results in the comments
Three Sets:
5 Deadlifts
(practice touch and go cycling)
20-30 seconds Handstand Hold
(practice perfect hand placement each time)
then:
“Strict Diane”
21 - 15 - 9 reps for time of:
70kg/100kg Deadlifts
Strict Handstand Push-Ups
then:
Every 2 mins, for 18 mins (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time
Post times to comments.
WOD Today-
With a continuous running clock, perform the following for times:
0:00 – 1000m Row
5:00 – 75 Shoulder to Overhead (35kg/52.5kg)
10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Dumbbell Thrusters (10kg/15kg)
20:00 – 75 Box Jump Overs (20″/24″)
25:00 – 800m Run
Post results with times in the comments
Enjoy!
*Kids CrossFit @4:15pm*
Strength-
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 mins
Every 2 mins, for 10 mins (5 sets):
Back Squat x 1 rep @ 95%
Followed by-
Three rounds for time of:
400m Run
20 Alternating Dumbbell Snatches (15kg/25kg)
30m Single-Arm Dumbbell Overhead Walking Lunges (15kg/25kg – 15m down and back, switch arms on return back)
Post times and results into the comments
*Junior Teens @4:15pm*
Strength-
Every 2 mins, for 20 mins (10 sets):
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
Followed by-
Option 1
9 - 7 - 5 reps for time of:
65kg/90kg Power Clean
Ring Muscle-Up
OR…
Option 2
For time:
15 Power Cleans (47.5kg/70kg)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
Post those results in the comments
*Senior Teens CrossFit @4:15pm*
Strength-
Take 20 minutes to build to today’s 1-RM Push Press
Followed by-
"AMRAP 12 Mins:
4 Handstand Push-Ups
8 Toes to Bar
12 Alternating Pistols"
Don’t forget to post times and results into the comments
Rest day at the Box today… Why not try a new recipe… This one comes from Kim Beach… Super delicious… Enjoy!
SERVES 8-10
Ingredients
1 cup oats
½ cup slivered almonds
¼ cup pepitas
¼ cup sunflower seeds
10 dates
1 tsp cinnamon
¼ cup maple syrup
½ cup sesame seeds
¼ cup chia seeds
3 tablespoons water
½ cup coconut
Instructions
Pre-heat oven to 180 degrees Celsius. Line a rectangular baking dish with baking paper.
On a baking tray line it with baking paper. Place the oats, pepitas, sunflower seeds, slivered almonds into
a bowl, give a good mix then spread them evenly onto the baking paper and put into the oven for about
8 minute until they are lightly browned – be careful not to burn them.
Place the dates into a small bowl and soak them in boiling water from the kettle for about 5 minutes to
soften them up.
Once the nuts/seeds are lightly brown place into food processor along with the dates, cinnamon and
maple syrup, blend until just combined. Transfer into a bowl and add in the chia seeds, sesame seeds
and water and give a good mix. Pour ingredients into baking dish and really flatten the mixture out and
compress down with the back of a spoon. Sprinkle coconut on top and again press down with the back of
a spoon. Place in the freezer for 30 minutes until set. Stores well in the fridge or freezer.
Strength-
Spend 15-20 mins building up to a heavy complex of:
2 Push Jerk + 1 Split Jerk
Followed by-
15 min AMRAP:
200m Run
20 Wall Balls (6kg/10kg)
20 Kettlebell Swings (16kg/24kg)
Post results in the comments
Strength-
Back Squat
*Set 1 – 5 reps @ 75% of 1-RM Back Squat
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest 2-3 minutes between sets.
Followed by-
“Charley Horse”
For time:
35/50 Calories of Assault Bike (or 50/75 Calories of Rowing)
25 Front Squats (52.5kg/80kg)
25 Burpee Box Jump-Overs (20″/24″)
Barbell should start from the ground.
Post results in the comments
Strength-
Every 2 mins, for 12 mins (6 sets) of:
Tempo Bench Press x 5 reps @ 21X1
Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.
Followed by-
15 Min AMRAP:
45 Double-Unders
30 Push-Ups
15 Chest-to-Bar Pull-Ups
Post times and results into the comments
*CROSSFIT KIDS @4:15pm*
Todays WOD-
Complete 4 sets for time of:
500m Row
30 Shoulder to Overhead (35kg/52.5kg)
20 Toes to Bar
400m Run
Post times and results in the comments.
Enjoy!
Note individual set times. Scale options to complete each set under 8 mins. Only 1-2 mins Rest between sets.
