February 2010

Source: Flickr

Five rounds for reps of:
1 min Wall ball
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

 
**Don't worry Pack and Pups! We'll have a scaled version of this workout for you**

 
Meatballs with Crunchy Sweet Potato Chips
--via www.livingpaleo.com

Ingredients
250g mince
1tsp salt
1 /3 cup almond meal
3 cups baby spinach
1tsp dijon mustard (optional)
25g tomato paste
2tbs sage
1 sweet potato, medium
Olive oil

Instructions

Pre-heat fan-forced oven to 180 degrees Celsius.

Place spinach in a bowl and cover with boiling water, leave for 2 minutes before draining as much liquid as possible from the spinach. Chop well. Place spinach in a bowl along with mince, salt, almond meal, mustard, tomato paste and sage. Combine well.

Roll into 2.5cm size balls and place on an oven proof baking tray lined with baking paper.read more...

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

*For the newbies, the goal is to reach your maximum lift on each of the 3 exercises. Rest as needed between sets.

 
*The after-party will be posted on the whiteboard!

Source: Flickr

Aleta and Danielle experiencing burpees for the first time at CrossFit!

"Garrett”

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

*We will scale this WOD accordingly for the Pack and Pups!

Source: Flickr

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time

WOD will be scaled for the Pack and Pups!