Pick Things Up and Put Them Down

Who Loves Push Press

RM- Rep Max
Men and Women to 10 foot target

Benchmark Wednesday

Bear Complex. Holiday Party Tonight!

Row Row Row Your Boat

Warm-Up
500M Row
300M Row
100M Row

1 Minute break between each

WOD- 4Rds
250M Row
25 HRPU
25 Sit-Ups
25 Grasshoppers

Wednesdays Benchmark WOD

Hero WOD Morrison
50-40-30-20-10
Wall Ball
Box Jumps
KBS

Lets Press It!

Monday's WOD

Double Under skill work

Post WOD- Tabata KBs

Team Saturday...Let's Throw Some Weight

Teams of 2

400m Run
Cleans
400m Run
Push Press
400m Run
Thrusters
400m Run
Front Squat

In the teams of 2, one person will be running outside. While the partner is running outside, the other will be performing the reps inside on a bar. Rx weights will be 95/65 but scaling may be needed for some people. If there enough bars, you can set up two bars for the group. SAME WEIGHT for all movements. If you cannot cant push press 65 but they can clean it, they must use a lighter weight in which they can perform all movements.

Loving every minute of Boston but I miss my CrossFitters! Keep working hard, I will be back with some new crazy tricks and WOD's for you all.

Remember When Leahy Cheated During Fran??

Warm- Up

Junk Yard Dog

100 Double Under or Double Under attempts

Pre-Game

2 Minute Tests

Box Jumps & Push-Ups

WOD-  10 Minute AMRAP of:

5 Thrusters- 95/65
10 Box Jumps- 24/20"
15 HRPU

Mechanics Before Intensity but...INTENSITY IS KEY

Warm- Up

Junk Yard Dog

100 Double Under or Double Under attempts

Pre-Game

2 Minute Tests

Burpees & Pull-Ups

WOD- 5- 3 Minute Rds of:

4 Burpees

8 Balls Slams

12 Squats

Fight Gone Bad

Wall Ball
SDHP
Box Jumps
Push Press
Rowing

1 minute at each station. At the end of all 5 you get a 1 minute break. Repeat 3 times.

How About Some Legs?

Pre-Game- 7X3 of
Back Squat with chains and/or kettlebells.

WOD- 12 Minute AMRAP
15 Back Squats @ 135/95
5 PVC Shoot Thru's

Post WOD
Quad and Hip Mobility

Chip Away!

Pre-Game

2 Rounds of:
20 Dead Bugs
20 Iron Crosses
20 Push-Ups
20 Squats

WOD- 1 Round for time of:

10 Deadlift- 225/155
20 Pull-Ups
30 Box Jumps- 24/20
40 KBS- 70/44
50 Double Unders
40 KBS- 70/44
30 Box Jumps- 24/20
20 Pull-Ups
10 Deadlift- 225/155

Cash Out

50 Ab-Mat Sit-Ups Unbroken or 3 Sets of 15 GHD Sit-Ups

Tabata Everything 12/7/2012

Movements will be a surprise for your class. Tabata is an interval system where you work for 20 seconds than rest for 10 seconds. You perform the SAME movement for 8 rounds than rotate to the next movement and do the same thing.

Snatch and Overhead Squats

Pre-Game

Drill technique of OHS and Snatch. Teach proper mobility for WOD

Hero WOD McGhee

Clean That Sh*T

Establish a 1 Rep Max Power, Hang, Or Squat Clean

Technique work for those uncomfortable/unfamiliar with heavy Cleans

After establishing 1 Rep Max, if any tine remains, perform as many wall balls possibly with remainder of class.

Monday 12/3/12

GI Jane
100 Burpee Pull-Ups

Post WOD
3 rounds of 15 GHD Back Ext

Saturday Team WOD

Teams of 6- 30 Minute AMRAP

450 Box Jumps- 24/20"
450 Jump Overs (partner in pushup position. other partner jumps over body)
450 Hand Release Push-ups

3 people will work at once. The amount of reps to be performed per set are 15, no more and no less. Each athlete will perform a total of 75 reps for each movement. While 3 people are working on their reps, the other 3 must each perform ball slams while waiting for their turn to perform their 15 reps. 30lb ball for malls 20 for females. If you have heavier, please go heavier, 40/25. When you get to partner jumps, all 6 people will work at once. The ball slams will be performed during the box jumps and HRPU while waiting for reps. Enjoy!!

Dual WOD's

New Graffiti Work

More Climbing...Burpee, Snatch and Row

Pre- Game
5 Rope Climbs or 10 Ground to Stands


WOD- 6 Rounds
400m Row
8 DB Snatch L/R Arm- 45/30
5 Burpees
Farmer Carry 100 Feet
8 DB Snatch L/R Arm- 45/30
5 Burpees
Farmer Carry 100 Feet

Zucchini Fritters Recipe

• 2 cups shredded zucchini (about 2 medium zucchini)
• 3 eggs
• 1 Tbs coconut flour
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
• coconut oil or bacon grease

Instructions

1. Shred zucchini by hand or in a food processor (rough chop) and set aside (if it is very wet, lightly blot it dry with a paper towel).
2. In a large bowl, beat eggs together.
3. Sift coconut flour into eggs and beat together. Note: coconut flour often has clumps, which is why sifting is important.
4. Mix shredded zucchini, sea salt and freshly ground black pepper together, and combine with egg mixture.
5. Meanwhile, set a large cast iron skillet over medium-low heat.  When hot, add coconut oil or bacon grease to coat the bottom of the pan.
6. Spoon the mixture into the pan in desired sized fritters.
7. Serve warm or at room temperature.
8. Optional: add other spices or fresh herbs to the recipe in step 4.

NEW NAME! CrossFit Freehold

Site addresses and emails will stay the same but the name of our box has been changed to CrossFit Freehold. Thank you all for your continued support. The daily WOD is posted below.

WE HAVE MADE OUR MARK!!

WOD Below. Better Picture

Descending Ladder

15 PP 15KBS, 14 14, 13 13 etc down to 1

Cleans & Burps

Rope Climbs and High Volume Front Squats

5 Rope ascends OR 10 Ground to Stand. Not both.

Happy Friggen Black Friday

100 Burpees
400M Run
100 Ball Slams- 30/20
400M Run
100 Jump Lunges
400M Run
100 Hand Release Push-Ups
400M Run

Have Fun! Love you all!

1 Rep Front Squats

Pre-Game
Establish a 1 Rep Max Front Squat

WOD- 5; 3 Minute Rounds of:
3 Burpees
6 Squats
9 KBS- 70/44#

Muscle Ups and Snatches

Pre-Game
Burgener Warm-Up
Muscle Up Progressions


WOD- 5 Rounds for Time of:
10 Lateral Burpees over a PVC paralette
10 Toes to Bar (Knees to Elbow for modification)
10 Hang Power Snatches- 115/75#

Hero WOD Ship

9 Rounds for Time of:
7 Squat Cleans- 185/135#
8 Burpee Box Jumps- 36/30"


Post WOD Mobility
Hip Flexor Work with Band
Glute Stretch with Band
Tricep Stretch with Band on Rig

What a great weekend at CrossFit 732 for CrossFit 4 Sandy fundraiser. Thank you all for coming out and competing.

Saturday November 17th Team WOD

Teams of 6

500m Row
Slam Balls- 30/25#
Burpees
KBS- 53/35#
KB Sumo DL High Pull- 70/44#
Push Press- 95/65#

There will be one teammate at each station. The 500m row will dictate the tempo of each team. While one team member is completing the 500m row, all of the others will be performing the movement at their station at max effort until the row is complete. Once the row is complete, the back person moves up to the rower and starts their row. This pattern will continue for 25 minutes. Get as many rounds in as possible in the time allowed. Good Luck

All About The Butts

Pre-Game
10 Minutes EMOM(every minute on the minute) of Front Squats. 4 reps performed, @ 60% 1 Rep max

WOD- 1 Rd for time of:
75 Air Squats
75 Sit-Ups
75 Ring Dips
75 Mountain Climbers

Post WOD Mobility Work
PVC Dislocates
PVC Rack Stretch (will be explained at class)

Rowing & Drilling

Pre-Game
Today we are implementing a new Squat Clean drill to help develop speed under the bar

WOD- 1 Round for time of:
1000m Row
50 Ring Push-Ups
40 Med Ball Squat Cleans
30 Ball Slams
20 Push Press
10 Pull-Ups
1000m Row

TODAY I DO THINGS OTHERS DON'T SO TOMORROW I CAN DO THINGS OTHERS CAN'T.

HSPU & Lipson

Pre-Game- 6X5

HSPU
Any variation permitted. Strict, kipping, on a box(double the reps, 6X10) etc.

WOD- Lipson- 21-15-9
Back Squat- 185/135#
KBS- 53/35#

No racks are allowed to be used for Rx requirements. If needed, racks may be used to complete WOD.

EVERYDAY WE WAKE UP, AND OUT OF BED AND TOUCH OUR FEET TO THE GROUND, THE DEVIL SAYS, OH SHIT, THEY'RE UP....Team CrossFit ASC.

Pull Me To Freedom

Pre Game- 6x4

Weighted Pull-ups

If you cannot do weighted pull-ups, we work with a smaller band, weighted ring rows or a few other options

WOD- 10 Rds

1 Deadlift @ 85% 1 Rep Max
5 Burpees
10 Pull-Ups
15 Push-Ups

Monday's Filthy 50 11/12/12

Filthy 50

50 Box Jumps- 24/20"
50 Jumping Pull-Ups
50 KBS- 35/25#
50 Walking Lunges
50 Knees to Elbow
50 Push Press- 45/35#
50 Back Extensions
50 Wall Ball- 20/14#
50 Burpees
50 Double Unders

Saturday 11/10 Team WOD

25 Minute Cap
Teams of 4

100 Box Jumps(as a team)
2500m Row(as a team)
80 Pull-Ups(as a team)

The reps will be broken up evenly by all four teammates. This WOD will have a 25 minute cap. Each team will get through as many Rds as possible in the 25 minutes. The kicker of the day is each team will have a KB. Rx'd weights are 53 for the men and 35 for the women. 2 teammates are able to perform there reps at once. The only two members of the team must make sure the KB does not stop moving. The team can perform Kb Swings of Kb Sumo DL High Pulls. At all time the KB must remain moving.

Damn Double Unders!

25 Minute Cap

Power Is Back!

75% of 1RM for Every Minute On The Minute of Strict Press.

We Train In The Dark

Power Steps- 24/20"
Ball Slams- 30/20#
Goblet Squat- 53/35#

Sandy Sucks! Sill No Power

Saturday Team WOD

3 Rounds for Time-  Teams of 3

4 Team Tire Flips
5 Man Makers (per person)- 30/15#
20 Box Jumps (per person)- 30/24"
40 Partner Push-Up Claps (per team)

Friday 10/26/12

Pre- Game
6X3 Wall Climbs

WOD- 4 Rounds for time

5 Strict Pull-Ups
10 Push Press- 115/75#
5 Strict Chin-Ups
10 Front Squats- 115/75#
5 Kip/Butterfly Pull-Ups

1 Rep Max & Snatch

Pre Game

1 Rep Max Shoulder to Overhead- (strict press, push press, push jerk, split jerk)

WOD- 12 Minute AMRAP

10 Snatches- 115/75#
20 Double Unders

WOD with A Twist

Pre-Game- 3 Rounds
8 DB Thrusters- 53/35#
8 Burpees

WOD- 21-15-9
Ball Slams- 30/20#
Jump Lunges
PVC Dips- feet on two 45lb Plates is RX

After Party- 3 Rounds
30 Second L Holds 30 Second Rest

Josh and Box Jumps

Pre Game

Max Height Box Jumps- 6X2

WOD-  Josh 1 Round for time

21 Overhead Squats
42 Pull-Ups
15 Overhead Squats- 95/65#
30 Pull-Ups
9 Overhead Squats- 95/65#
18 Pull-Ups

Bench & Dips

Pre-Game-  5X8

Bench Press

WOD- 5 Rounds

15 Wall Ball- 20/14
15 Ring Dips
15 Tuck Sit-Ups

KB Cleans & Spicy Tuna

Skill

KB Cleans

WOD- 3 Rounds

200m Run
15 Overhead Squats- 115/75#

Ingredients

• 2 cans tuna (oil-packed recommended)
• 20 (about 1 cup) green or black olives, chopped
• 2 green onions, chopped
• 1 jalapeno pepper, finely chopped (no seeds and/or less jalapeno if you want less spice)
• 3 Tbs capers, rinsed
• 1/2 tsp red chili flakes
• juice of 2 lemons
• splash of olive oil
• 1 head butter lettuce or mixed greens (optional)
• 1 avocado, sliced

Instructions

1. Combine all the ingredients and serve over lettuce, with sliced avocado on top.
2. Serve immediately, or store it in the fridge for a day for more flavor. NOTE: always be sure to add the avocado just before serving.

BELOW IS 10/17 WOD THIS IS 10/16 WOD

Skill

Handstand Push-ups

WOD-
Start with a 2000m Row. After the completion of the row perform 5 rounds of;

10 Chest to Bar Pull-Ups
10 Box Jumps- 30/24"

I Did A Pistol Man! & Omelet Muffins

Skill

Pistols (1 legged Squats)

WOD- 20-15-10

Hang Cleans- 185/115#
Hand Release Push-ups
Pistols

Ingredients

• coconut oil or paper muffin liners
• 8 eggs
• 1/8 cup water
• 1/2 lb chicken, ham, or sausage, cooked and cut or crumbled into small pieces
• 2 cups diced vegetables (1 red bell pepper, 1/4 lb asparagus or broccoli and 1/2 yellow onion recommended, but use whatever is on hand)
• 1/4 tsp salt
• 1/8 tsp ground pepper

Instructions

1. Preheat oven to 350℉.
2. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1" of water, so they do not scorch while baking.
3. Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add.
4. Pour mixture into the muffin cups.
5. Bake for 18-20 minutes.

Beast of East WOD #1

Pre Game- Weighted Pull-Ups
6 rds 4 reps for rd

WOD- 10 Min AMRAP of

Thrusters with 5 burpees on the minute every minute.

Saturday 10/13/2012 Team WOD

Teams of 2- each person performs half of the reps listed below

160 Power Steps- 24/20'

160 Push-Ups

1600m Run

160 KBS-53/35#

160 Squats

Kicker- One partner can work at a time. Between the partners they must figure a rep scheme they would like to perform. 10 sets of 8 of 8 sets of 10 or any other. While the one partner is working, the other must perform ball slams. YOU WILL NOT WATCH YOUR PARTNER YOU WILL WORK THE WHOLE TIME. 

Friday 10/12/2012

Pre-Game

50 Wall Ball
Hammy and Low Back Mobility in preparation for WOD

The Party

6X3 Deadlift
Go as heavy as comfortably possible.

After Party
Annie- Double Unders and Situps
50-40-30-20-10

If you cannot do double unders you do 3 times the amount of singles.

Turkish Get-Ups and Guacamole Deviled Eggs

Warm-Up- Agility Ladder Drills

Skill- Turkish Get-Ups

WOD- 3 Rounds for Time

3 Turkish Get-Ups L/R Arm- 35/20#
20 Box Jumps- 30/24"
30 Sit-Ups

Ingredients

• 4 eggs, hard-boiled
• 1 avocado
• 2 tsp hot sauce
• 1 tsp lemon juice
• sea salt (optional)
• freshly ground black pepper

Instructions

1. Peel hard-boiled eggs and cut in half length-wise.  Spoon out yolks into a small bowl.
2. Mash yolks with avocado, hot sauce and lemon juice.  Season with sea salt and freshly ground black pepper to taste.
3. Refill egg whites with the yolk mixture.

Skill- Learn footwork chalk drill and drill FOOTWORK, FOOTWORK, FOOTWORK

Split Jerks

WOD- 4 Rounds for Time

15 Sumo DL High Pulls
15 Grasshoppers
15 Burpees

Ropes, Presses & Salmon Oh My...

Skill

Rope Climbs

WOD- 15 Minute AMRAP

12 Push Press- 115/75#
10 Jump Lunges

Ingredients

• 1 lb salmon fillets, skinless
• 1-2 Tbs olive oil
• 2-3 limes (1 per salmon fillet), cut in half
• 1 tsp sea salt (optional)
• 1 tsp ground chipotle

Instructions

1. Preheat oven to 350℉.
2. Rinse salmon, pat dry, and place on a metal baking sheet.
3. Rub each fillet with olive oil, and squeeze the juice from one-half lime onto each fillet.
4. Sprinkle fillets with sea salt (if desired) and chipotle, then place a half lime on top of each fillet.
5. Cook salmon for 12-15 minutes, or until it flakes easily with a fork.

For a Good Time...Call Fran; 21-15-9

WOD- Fran 21-15-9

Thrusters and Pull-ups

Kettlebell Heaven & Omega 3 Mayonnaise

Skill

Overhead Squats

WOD- 1 Round for Time

175 Kettlebell Swings- 53/35#

At ANY point you stop the motion of a full KBS you must run 400 meters. Whether you put the KB down or not, once you stop the motion of a swing you must run. Continue this pattern until all 175 reps are performed.

Ingredients

• 1 organic, pastured egg
• 1/2 tsp lemon juice
• ¼ tsp dry mustard (optional)
• 1 clove garlic (optional, for alioli)
• ½ cup extra virgin olive oil
• ½ cup flaxseed oil (or substitute with additional olive oil)

For WHOLE30 participants, you CANNOT use the flaxseed oil. Use the extra olive oil

Instructions

1. Combine raw egg and lemon juice in blender.
2. Add 1 drop olive oil and continue to blend on high for 30 seconds.
3. Add 2 more drops olive oil and blend for 30 seconds.
4. Add 5 more drops olive oil and blend for 30 seconds.
5. Continue to slowly incorporate olive oil in small portions (about 1 Tbs at a time).  The consistency of mayonnaise should begin to develop.
6. When olive oil is completely incorporated, slowly drizzle flaxseed oil into the blender and continue to blend.

For a quick alternative, incorporate 1 clove garlic into step 1, and increase lemon juice to 1 Tbsp to make Alioli.

Elizabeth & Pork Tenderloin w/ Blueberry Sauce

Buy-In

2 Minutes of Box Jumps and 2 Minutes of Push-Ups pre WOD. Scores will be recorded and top male and female athletes will be posted to our benchmark board.

WOD- Elizabeth 21-15-9

Power Cleans- 135/95#
Ring Dips

Ingredients

• 1-1/4 lb pork tenderloin
• 2 tsp Mrs. Dash Chicken Grilling Blend seasoning
• 1/2 tsp sea salt (optional)
• 1/2 tsp freshly ground black pepper
• 3/4 lb green beans, trimmed
• 1 Tbs olive oil, divided
• 1 small onion, finely diced
• 1-1/2 cups frozen blueberries, thawed
• 1/4 cup apple cider vinegar
• 1 tsp raw honey(NOT PERMITTED ON WHOLE30) 
• 1/2 tsp dried thyme

Instructions

1. Heat oven to 400° F.
2. Rub pork with Mrs. Dash seasoning and 1/4 tsp each sea salt (optional) and black pepper. Place in a roasting pan and roast for 25 minutes (or until internal temperature reaches 155° F).
3. When about 10 minutes of cooking time remains, remove pan from oven and spread green beans around pork. Working quickly, drizzle green beans with 1/2 Tbs olive oil. Stir and return pan to oven.
4. Heat remaining 1/2 Tbs olive oil in a small saucepan over medium-high heat.
5. Add onion, and cook for about 5 minutes. Add blueberries, vinegar, honey, thyme, remaining sea salt (optional) and black pepper.
6. Continue to cook for an additional 5 minutes, or until thickened.
7. Serve pork alongside green beans with sauce drizzled on top.

Simple Salad Dressing

Ingredients

• 1 cup extra virgin olive oil
• 1/4 cup balsamic vinegar
• 1 garlic clove, finely minced
• 1 tsp dijon mustard(NOT PERMITTED ON WHOLE30)
• 1 tsp raw honey (NOT PERMITTED ON WHOLE30)
• 1 Tbs lemon juice
• 1 tsp sea salt
• 1/2 tsp freshly ground black pepper
• 1 tsp dried herbs of choice (basil, thyme, chives, rosemary, oregano, tarragon)

Instructions

1. Whisk (or put in blender) balsamic vinegar, dijon mustard, minced garlic, raw honey and lemon juice until blended.
2. Gradually add olive oil while whisking (or blending).
3. Mix salt, pepper and dried herbs in to taste.
4. Store in the refrigerator.

Chicken Fajita Salad

Ingredients

• 1 Tbs coconut oil
• 1/2 yellow onion, diced
• 1/2-3/4 lb boneless, skinless chicken breasts
• 1/2 tsp ground cumin
• 2 tsp dried oregano
• 1/4 tsp sea salt (optional)
• 1 large bell pepper, chopped
• 1 large head red leaf or romaine lettuce
• 2 medium tomatoes, diced
• 1 avocado

Instructions

1. Wash and chop onion, bell pepper and tomatoes.
2. Cut chicken into 1/2" slices.
3. Heat skillet over medium-high heat.  When hot, add coconut oil and onions. Sauté until onions are soft and slightly translucent.
4. Add chicken, cumin, oregano and sea salt to the onions and continue to cook, stirring often.
5. When the chicken has browned, add the peppers and cook until tender.
6. Meanwhile, wash and shred the lettuce. Divide between two plates.
7. Top lettuce with chicken fajita mix, tomatoes and sliced avocado.

Sweet Potato, Bacon & Egg Salad

Ingredients

• 1 small to medium sweet potato, diced
• 2 eggs
• 8 slices of bacon, diced
• 4 Tbs dill, finely chopped
• 2 Tbs mayonnaise
• 2 Tbs lemon juice

Instructions

1. Place eggs in small sauce pan, cover with cold water, cover pan and place over high heat until just before boiling.
2. Remove from heat and let sit, covered, for 13 minutes.
3. Immediately rinse in cold water, peel eggs, dice and set aside.
4. Meanwhile, dice sweet potato.
5. Heat skillet over medium-high.  When hot, add bacon and cook for 5 minutes.  Add diced sweet potato and continue to cook until potato is tender and bacon is fully cooked.
6. In a small bowl, mix dill, mayonnaise and lemon juice.
7. Add eggs, sweet potato and bacon, and mix.  Serve warm or cold.

Sauteed Sweet Potatoes

Ingredients

• 1 tbs coconut oil
• 1 large sweet potato, grated
• 1/4 tsp cinnamon

Instructions

1. Heat a skillet over medium heat.  Add coconut oil.
2. Once skillet is heated, sauté grated sweet potatoes until tender (a few minutes or so).
3. Sprinkle with cinnamon and mix well.

Paleo Pumpkin Muffins

Ingredients

• 1½ cups almond flour
• 3/4 cup  canned pumpkin (or cook and puree pumpkin yourself)
• 3 large eggs
• 1 tsp baking powder
• 1 tsp baking soda
• ½ tsp  ground cinnamon
• 1½ tsp pumpkin pie spice
• 1/8 tsp sea salt
• 1/4 cup raw honey (optional)(not allowed on Whole30)
• 2 tsp almond butter
• 1 Tbs sliced almonds

Instructions

1. Preheat oven to 350℉.
2. Coat muffin tins with coconut oil (or use paper muffin cups and add 1/2 tsp melted coconut oil to batter).
3. Mix all ingredients and pour evenly into tins.
4. Bake for 25 minutes on the middle rack.
5. Sprinkle almonds on top immediately after taking them out of the oven.

Bear Complex & Shrimp Kabobs

Skill

2 Rounds of Burgener Warm-Up

WOD- Full Bear Complex....use the link below to see a Bear Complex WOD.

http://www.youtube.com/watch?v=0WOP9J7QPwI

Power Clean
Front Squat
Push Press
Back Squat
Push Press

You will perform all of these movements without letting go of the bar once. You must break some of the movements up, but others you can combine. You MAY NOT squat clean the bar. You must Power Clean the bar, show control than Front Squat. You can combine the front squat and push press into a Thruster as well as combining the back squat & push press into a thruster. You may rest the bar on your shoulders or rack but you may never let go of the bar, even to readjust your grip. 7 full reps is 1 round of bear complex. A full bear complex in 5 rounds, 35 reps total.

Ingredients

• 3/4 lb shrimp, peeled and de-veined
• juice of 1 lime
• freshly ground black pepper
• 1 medium zucchini, sliced into 1" pieces
• 1 medium yellow summer squash, sliced into 1" pieces
• 1 red bell pepper, sliced into 2" pieces
• 1 green bell pepper, sliced into 2" pieces
• 1 red onion, cut into eighths
• 4 cloves garlic, minced
• 3 Tbs olive oil
• wooden skewers, soaked in cold water for 15 minutes to prevent burning

Instructions

1. Soak wooden skewers (at least 15 minutes).
2. Peel shrimp and put in medium bowl.
3. Add lime juice and season with pepper. Set aside for five minutes.
4. Wash and chop vegetables.
5. Prepare grill.
6. Add vegetables and garlic to the shrimp, and add olive oil. Toss.
7. Impale veggies and shrimp onto skewers and grill until fully cooked.

Cleans, Cleans & More Cleans....No "Oat" Oatmeal

Skill

Burgener Warm Up followed by Snatch Balance work

WOD- 1 Round for time

100 Dumbbell Squat Cleans- 45/30#

Every Minute on the Minute perform 3 Burpees until all 100 Db Sq Cl are finished. Have fun!!

Ingredients

• 1/4 cup walnuts
• 1/4 cup pecans
• 2 Tbs ground flax seed
• 1/2–1 tsp ground cinnamon
• dash of freshly ground nutmeg
• 1/4 tsp ground ginger
• 1 Tbs almond butter
• 1 banana, mashed
• 3 eggs
• 1/4 cup unsweetened almond milk (add more if desired)
• 2 tsp pumpkin seeds
• 1 handful of fresh berries (optional)

Instructions

1. Add walnuts, pecans, flax seed and spices to a food processor and pulse mixture to a course grain (make sure to stop before it is ground into a powder). Set aside.
2. Whisk together eggs and almond milk until the consistency thickens and becomes a loose custard.
3. Thoroughly blend the mashed banana and almond butter together and add it to the custard, mixing well.
4. Stir in the course nut mixture.
5. In a medium saucepan, warm the mixture on the stove until the “no-oatmeal” reaches the desired consistency; this should only take a few minutes. Stir frequently.
6. Sprinkle pumpkin seeds and berries on top. Add more almond milk if desired.