Archive for February, 2016

03012016

In WOD by CrossFit Admin / February 29, 2016 / 0 Comments

 

 

BS 5X4@77.5%; REST 90 SECONDS BETWEEN SETS; LAST SET AMAP

 

3 ROUNDS

15 HANGING POWER CLEANS

15 GOBLET SQUATS

15 V-UPS

02292016

In WOD by CrossFit Admin / February 28, 2016 / 0 Comments

HANGING SNATCH FROM ABOVE THE KNEE; 

DOUBLES EVERY 90 SECONDS @ 87.5% FOR 4 SETS

SINGLES EVERY 90 SECONDS @ 90% FOR 4 SETS
WOD
8 OH LUNGES
8 BAR OVER BURPEES
8 OH LUNGES
8 C2B PULL-UPS
OR 16.1 IF REGISTERED FOR THE OPEN
https://paleomagonline.com/best-paleo-diet-recipes/

In WOD by CrossFit Admin / February 25, 2016 / 0 Comments

02262016

DEADLIFT 5X5 @ 70%; LAST SET FOR AMRAP

12 MIN AMRAP

8 T2B
12 OHS 95/65
16 HR PUSH -UPS

http://paleogrubs.com/paleo-diet-recipes

02252016

In WOD by CrossFit Admin / February 24, 2016 / 0 Comments

02252016

A) 10 MIN TURKISH GET-UPS HWP FOR 4R/4L
B) 10 MIN EMOM
ODD MIN 12 HSPU
EVEN MIN 12 PISTOLS

4 ROUNDS
1 MIN ME SLAM BALL
1 MIN ME ROW CAL
1 MIN ME WALL BALL
1 MIN REST

http://nomnompaleo.com/post/109905649828/whole30-day-by-day-roundup-2015

http://nomnompaleo.com/post/109905649828/whole30-day-by-day-roundup-2015

In WOD by CrossFit Admin / February 23, 2016 / 0 Comments

02242016

CLEAN FROM ABOVE THE KNEE + JERK 2+1 @ 85% EVERY 90 SECONDS FOR 4 SETS; 1+1 @ 85% EVERY 90 SEC FOR 4 SETS

16 MIN EMOM

ODD MIN: 6-8 BURPEES BOX JUMPS 24/20
EVEN MIN: :30 SEC ME DUS

02232016

In WOD by CrossFit Admin / February 22, 2016 / 0 Comments

 

 

BS 5X5@70%; LAST SET FOR AMRAP; 90 SEC REST BETWEEN SETS

 

FOR TIME

 

400 M RUN

40 PULL-UPS

400 M RUN

40 THRUSTERS 95/65

400 M RUN

 


http://paleoleap.com/cauliflower-chowder/

02222016

In WOD by CrossFit Admin / February 21, 2016 / 0 Comments

 

 

SNATCH FROM ABOVE KNEE:

DOUBLES @85% EVERY 90 SECONDS FOR 4 SETS

SINGLES @ 85% EVERY 90 SECONDS FOR 4 SETS

 

“DIANE”

21-15-9

DEADLIFTS

HSPU

 

http://ultimatepaleoguide.com/recipe/curried-vegetable-skillet-with-fried-eggs-2/

02192016

In WOD by CrossFit Admin / February 18, 2016 / 0 Comments

 

WE HAVE 2 MINI-CHALLENGES THIS WEEK; ONE ON THE MAIN PAGE. LOOK FOR THE OTHER AT THE CFLS NUTRITION CHALLENGE PAGE. A T-SHIRT IS THE PRIZE FOR EACH

 

MAIN CHALLENGE (ANY CFLS MEMBER CAN PARTICIPATE): ACCUMULATE 5 MIN A DAY FOR 7 DAYS IN A HANDSTAND. POST PHOTO PROOF ON OUR PAGE DAILY (IE, ONE PHOTO PER DAY OF YOU IN A HANDSTAND. THE REST IS HONOR SYSTEM AND YOU KNOW YOU WILL FEEL LIKE A DOUCHE IF YOU WIN AND YOU DIDN’T DO IT). THE PERSON WHO POSTS 7 DAYS OF HANDSTAND PICS WILL WIN. IF THERE IS MORE THAN ONE 7 DAY CHAMPION, THERE WILL BE A SUPER-FAIR DRAWING, WHERE WE WILL SELECT A WINNER. THE 7 DAY PERIOD MUST BE BETWEEN 2/15/16 AND 2/24/16 AND MUST BE CONSECUTIVE.

 

DEADLIFT 8X3 @ 80%; REST 90 SECONDS BETWEEN SETS; LAST SET FOR AMRAP

 

5 ROUNDS

 

15 WALL BALLS

12 PULL-UPS

9 HANGING POWER SNATCH 95/65

REST 1 MIN IN BETWEEN ROUNDS

 

I’m OBSESSED with cauliflower mash!

https://www.thehealthychef.com/2012/06/cauliflower-mash/

 

02182016

In WOD by CrossFit Admin / February 17, 2016 / 0 Comments

 

WE HAVE 2 MINI-CHALLENGES THIS WEEK; ONE ON THE MAIN PAGE. LOOK FOR THE OTHER AT THE CFLS NUTRITION CHALLENGE PAGE. A T-SHIRT IS THE PRIZE FOR EACH

 

MAIN CHALLENGE (ANY CFLS MEMBER CAN PARTICIPATE): ACCUMULATE 5 MIN A DAY FOR 7 DAYS IN A HANDSTAND. POST PHOTO PROOF ON OUR PAGE DAILY (IE, ONE PHOTO PER DAY OF YOU IN A HANDSTAND. THE REST IS HONOR SYSTEM AND YOU KNOW YOU WILL FEEL LIKE A DOUCHE IF YOU WIN AND YOU DIDN’T DO IT). THE PERSON WHO POSTS 7 DAYS OF HANDSTAND PICS WILL WIN. IF THERE IS MORE THAN ONE 7 DAY CHAMPION, THERE WILL BE A SUPER-FAIR DRAWING, WHERE WE WILL SELECT A WINNER. THE 7 DAY PERIOD MUST BE BETWEEN 2/15/16 AND 2/24/16 AND MUST BE CONSECUTIVE.

 

A)     10 MIN TURKISH GET-UPS

B)     10 MIN HS WALKING PRACTICE

FOR TIME

50 KB SWINGS 53/35

50 PUSH-UPS

40 KB SWINGS 53/35

40 PUSH-UPS

30 KB SWINGS 53/35

30 PUSH-UPS

 

http://paleoveganista.com/2015/08/06/sesame-broccoli-with-sauteed-scallions/

02172016

In WOD by CrossFit Admin / February 16, 2016 / 0 Comments

 

WE HAVE 2 MINI-CHALLENGES THIS WEEK; ONE ON THE MAIN PAGE. LOOK FOR THE OTHER AT THE CFLS NUTRITION CHALLENGE PAGE. A T-SHIRT IS THE PRIZE FOR EACH

 

MAIN CHALLENGE (ANY CFLS MEMBER CAN PARTICIPATE): ACCUMULATE 5 MIN A DAY FOR 7 DAYS IN A HANDSTAND. POST PHOTO PROOF ON OUR PAGE DAILY (IE, ONE PHOTO PER DAY OF YOU IN A HANDSTAND. THE REST IS HONOR SYSTEM AND YOU KNOW YOU WILL FEEL LIKE A DOUCHE IF YOU WIN AND YOU DIDN’T DO IT). THE PERSON WHO POSTS 7 DAYS OF HANDSTAND PICS WILL WIN. IF THERE IS MORE THAN ONE 7 DAY CHAMPION, THERE WILL BE A SUPER-FAIR DRAWING, WHERE WE WILL SELECT A WINNER. THE 7 DAY PERIOD MUST BE BETWEEN 2/15/16 AND 2/24/16 AND MUST BE CONSECUTIVE.

 

CLEAN FROM ABOVE THE KNEE 2+1@82.5% EVERY 90 SECONDS FOR 8 SETS

 

20 MIN AMRAP

 

400 M RUN

50 OHS

50 SHOULDER-TOUCHES

 

http://www.paleonewbie.com/paleo-crockpot-chili-recipe/