Humble beginnings!
5 rounds for time of:
25 Double Unders
20 Walking Lunge Steps
15 Kettlebell Swings (53/35)
10 Pull-ups
Humble beginnings!
5 rounds for time of:
25 Double Unders
20 Walking Lunge Steps
15 Kettlebell Swings (53/35)
10 Pull-ups
1. Push Press 1-1-1-1-1
2. Complete as many rounds as possible in 15 minutes of:
10 Wallball Shots (20/14)
10 Toes to Bar
10 Box Jumps (24/20)
WOD Demo via CrossFit Fairfax [wmv] [mov]
Make up any of the past 5 WODs you missed this week. Paleo challenge contestants need to make up the benchmark WOD if they missed it on Wednesday.
Deanna’s Sassy Spaghetti Squash
Ingredients
1 Spaghetti Squash
2 lbs of your favorite ground meat
4 oz of sliced pepperoni
Tomato/Pasta Sauce (16 oz jar)
Directions
* Brown the meat and season to taste. We used salt, pepper, garlic powder, and onion
* In a separate pot, heat up the pasta sauce on low while stirring occasionally. Season to taste.
* Add pepperoni to the sauce
* Once meat is browned, then drain and add to the sauce pot.
* Cut the squash in 2 long ways. Then place the 2 halves open side down on a damp paper towel on a plate in the microwave. Heat for 6-8 minutes until the insides are soft enough to pull out with a fork.
* Remove squash from microwave. Scrape the insides out with a fork, making sure to remove the seeds. Then season squash with salt, pepper, and a generous amount of olive oil.
* Pour sauce/meat mixture over the squash and enjoy!!
1. Overhead Squat 3-3-3
2. “Nancy”
5 rounds for time:
400 meter run
15 Overhead Squats (95/65)
Men must be able to overhead squat at least 135lbs to qualify for attempting a 95lb Nancy. Ladies must be able to overhead squat at least 95lbs to qualify for a 65lb Nancy!!
“Death by 10 meters”
Every Minute on the minute complete the following:
10 meter sprint – 10 Meter Line. Increase one 10m run every minute.
Extra credit: Mobility WOD
2012 Winter Paleo Challenge Benchmark WOD
1. Deadlift 1 rep max
2. “Glory”
Complete as many rounds as possible in 20 minutes of:
10 Clean and Jerks (95/65)
10 Kettlebell Swings (53/35)
10 Air Squats
10 Sit-ups
* There is a 50 burpee buy-in before you begin the 4 exercises!
1. Weighted Pull-up 3-3-3
2. Complete as many rounds as possible in 15 minutes of:
20 Box Jumps (24/20)
15 Good Mornings (45/33)
10 Pull-ups
“Nadir’s Delight”
5 rounds for time of:
45 Double Unders
25 Push-ups
6 Tire Flips (or 3 jumbo tire flips)
Extra Credit: 15 Wall climbs
Don’t forget to reserve your Body Fat test time slot if you’re participating in the Paleo challenge!!
Make up Day
Make up any of the past WOD’s you missed from this week or last. Gym attendance has been spotty these past 2 weeks so there are plenty of WODs to choose from!!
1. Deadlift 5-5-5
2. For time:
15 Power Cleans (135/95), then
5 rounds of:
10 Pull-Ups
20 Double-Unders
Then finish with 30 Deadlifts (135/95)