Wod:

20 Min 

AMRAP

5 Clean and Jerk 105w/155m (scale to a weight you think you can TnG the first set)

10 Toes-2-Bar

15 Wall Ball

Congratulations to all the competitors this past weekend! CFOT Represent!

Kurt-1st Mid-Atlantic Erg Sprints 500m Row

CFOT taking home 1st and 4th at the Crossfit Bowl!

Wod:

For time:

30 Handstand push-ups

40 Pull-ups

50 Kettlebell swings, 1.5 poods

60 Sit-ups

70 Burpees

Are you registered for the open? http://games.crossfit.com/

Wod:

Pick Your Own Hero/Girl/or Benchmark

List of Wods <——- 

Can’t Decide?

Kelly:

5 Rounds

400m Run

30 Box Jump, 24 inch box 

30 Wall Ball Shots

Wod:

Teams of 2 

5min Running Clock

One person working at a time:

Run 400m relay (200m each) AMRAP Wallball  in remaining time

Run 400m relay (200m each) AMRAP Push Up in remaining time

run 400m relay (200m each) AMRAP KB Swing  in remaining time

run 400m relay (200m each) AMRAP Jumping Lunge in remaining time

Wod 1:

12 Mins to Work Up to a Heavy Snatch

Wod 2:

7 Min AMRAP

10 Thrusters (55w,75m)

5 Burpees

On Sunday, we hosted our first-ever CrossFit Kids Cooking Class led by fellow CrossFitter, Lanette Doran. We had a dozen children between the ages of 7-12 and learned to make three amazing new, healthy dishes. Below are the recipes.

Steamed Kale with Cashew Sauce adapted from Dr. Joel Furhman (fiber, artery cleaning power, Omega 3 and every vitamin you can think of!)

 1 head of Kale, washed

½  Cup raw cashews (Trader Joes)

½ t onion powder

Unsweetened soy or regular milk 2-3 T

Blender or Bullet

To Cook Kale:  With your hands, pull kale stems away from leaves.   Place a few kale leaves in a pile, roll together and chop.  Place chopped kale in steamer and steam until softened but still retain bright green color.  Do not cook until grey.  While kale is steaming, make sauce.

Sauce: Place cashews and onion powder into a blender and pulverize (this will make a loud noise).  Then add enough milk to make a smooth paste and blend.

 When the kale is ready, scrape it into a bowl and stir in the cashew sauce.  Ready to eat.

 Orange Energy Sweet Potatoes (cartenoids with Omega 3)

½ baked sweet potato (baked for 1 hour at 325 degrees until soft and syrupy)

1 clementine, peeled

Splash of apple juice

Pinch of cinnamon

1 T walnuts

Blender or Bullet

Scrape out sweet potato into blender.  Throw away peel. Add clementine, juice, cinnamon and walnuts.  Puree until smooth.  Ready to eat.

Easy Chipotle Shrimp Tacos

Shrimp, unthawed raw or cooked, shelled

Lime

Coconut oil

Garlic, minced

Handful of chopped onion

Small amount of canned chipotle chile in adobo sauce (found at Shoppers, Whole Foods, Safeway)

Dash of salt and pepper

Squeeze some lime juice over shrimp.  Put a little coconut oil in a skillet over medium heat.  Add a small amount of minced garlic, onion, and even smaller amount of chipotle chile, and salt and pepper.  Stir and cook 1-2 minutes until you can smell the garlic.  Add the shrimp and cook 2 minutes per side if raw or stir to coat if shrimp is precooked. Turn out onto plate.  Serve with cooked or raw kale or cabbage, corn tortilla, salsa and guacamole.

Wod:

4 Sets

3 Minute Running Clock:

15 Unbroken Chest-2-Bar pull Ups

Sprint 200m

AMRAP HSPU in remaining time 

-rest 3 min-

*Bulldog Scale to 10 Reps*

Wod 1:

 10 Min to Build to a Heavy Single in the Squat Clean

Wod 2:

7 min AMRAP

5 Unbroken Hang Squat Clean (95w, 135m)

20 DU

Wod:

5 rounds

15 Toes-2-Bar

15 snatch (55w, 75m)

400m run

Wod: Skill Day

Final Day to complete your 6-week goal challenge. If you didn’t sign on for a 6-week goal then ask your coach to create a 15min amrap with 2 of your goats in it.

*registration for the Crossfit Games Open starts February 1st anybody can participate.