The WOD

Recipes / 29.11.2010

Paleo Granola: I got this great granola recipe from the CrossFit Invictus blog many months ago, so thank you to Sarah Murray – we love it at our house! It is amazing, and I will actually use this granola in a recipe to follow. Thought I’d post now, so that you have the whole picture! Not to mention, this stuff is great by itself! Be careful…
Results / 20.11.2010

"Team Fight Gone Bad” In this workout for three rounds you move from each of five stations after a minute. This is three five-minute rounds, from which a one-minute break is allowed before repeating. The stations are:
  • Wall-ball: 20#M /W#12, 10 ft target. (Reps)
  • Sumo Deadlift high-pull: 75#M/#55W (Reps)
  • Box Jump: 20" box (Reps)
  • Push-press: 75#M/#55W (Reps)
  • Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Results / 19.11.2010

Partner Chipper

Teams of 2 complete in order for time: 3000 meter row 100 Lateral Burpees over parallette 150 Box Jumps 200 slam balls 2000 meters of running, alternating every 200m Only 1 partner may work at a time. Work/rest interval is up to the team except for the last run.