Posts Tagged ‘box jumps’

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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NO 1 PM Today

For time:

10 Walls Balls, 50 Box Jumps

20 Wall Balls, 40 Box Jumps

30 Wall Balls, 30 Box Jumps

40 Wall Balls, 20 Box Jumps

50 Wall Balls, 10 Box Jumps

Tabata mash up:
Deadlift
Box jumps
3min rest

as many rounds as possible in 5mins:
Deadlifts x 4
Box jumps x 8
3min rest

every minute on the minute for 10mins:
Deadlift x 2
Box jumps x 6

post total tabata reps/amrap rounds/highest minute completed.

Study: Running Shoes Could Cause Joint Strain

Paleo Waffles

Recipe from Son of Grok

Ingredients:
– 8oz Organic Cream Cheese
– 1 cup almond flour
– 1 half cup shredded coconut.
– 4 eggs
– 1-2 teaspoons vanilla
– dash of cinnamon

Waffle Syrup:
– Fruit,  frozen berries that are put in the microwave and then chopped and mashed makes a great natural syrup!

( I use blueberries)

Directions:
1. Pulse half cup of shredded coconut in a food processor or blender until you have a kind of coconut flour. ( I bought mine already shredded from the local health food store).   This makes a great coconut flour that is full fat and less dry than pre-made almond flour which is usually de-fatted.
2. In a mixer or mixing bowl, combine all ingredients and mix well to create a batter.
3. Cook your batter on the waffle iron. If you dont have a waffle iron, you could probably make them pancake style in a pan on the stove.

Bring a friend-weekend wod at 11:00am

TUFkids at 1:00pm

“Christine”
3 rounds for time:
500m row
12 body weight deadlifts
21 box jumps 20″ box

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