Tuesday 12/24/19..... Gargantuan

#1. AMRAP -2 minutes

     Sit ups


#2. Gargantuan

     20 deadlifts
     40 Wallballs
     60 DUBS
     10 deadlifts
     20 Wallballs
     30 DUBS

Wednesday 12/11/19.... Holleyman

             HOLLEYMAN
 30 rounds for time

5 Wallballs
3 HSPU
1 Powerclean

*Cash out: 100 sit ups for time

or

             MARK 35
7 rounds for time

5 Bench press
5 Power cleans
35 DUBS

Tuesday 12/10/19....Thrusters....

Conditioning: for time

     10 Bench press
     10 pull ups
     Max thrusters

* continue until you have done 100 thrusters

Monday 12/8/19..... sumo deadlifts

#1. Sumo deadlifts: 8-8-6-3-3

#2. Metcon: for time

       1-2-3-4-5-6-7-8-9-10

SDLHP
Wallballs
* Run/Row 300 meters on the odd rounds

Cash out: Flight simulator

       5-10-15-20-25-30-35-40-45-50
Unbroken DUBS
* start the round over if you break

Tuesday 11/7/19.... Row, Deadlift, Wallballs

For time:

Row 1000 meters

3 rounds:
     8 Deadlifts
     24 Wallballs

Tuesday 10/22/19.... cleans, front squats, deadlifts

5 rounds for time (18 minute time cap)

3 power cleans (185/125)
25 DUBS
6 front squats
25 DUBS
9 deadlifts

Saturday 9/12/19 open Wod 20.1

Open WOD 20.1

8 ground to overhead

10 bar facing burpees

* m- 95# / w- 65#

Sunday 9/29/19.... Bench Press - drop sets thrn am rap PC, DUBS, Pull ups

#1. Strength: Bench Press - Drop sets (5 rounds total)

#2. Conditioning: AMRAP - 10

       4 Power cleans
       24 DUBS
       10 Pull ups

#3. Cash out

       150 sit ups
       1000 meter row
       150 sit ups

Tuesday 9/24/19..... Squats

#1. Back squat: EMOM-10 do 2 back squats

#2. AMRAP-10 (ascending ladder front squats

     1 front squat
     5 slam balls
     2 front squats
     5 slam balls
     3 front squats
     5 slam balls
* adding 1 front squat each round until time runs out

Friday 9/13/19... partner WOD

conditioning: 3 rounds for time


     Amrap 2 minutes


    Partner #1.  holds plank


    Partner #2 amraps - 5 KB swings
                                     10 squats
                                     15 sit ups
* switch at 2 minutes (partner #1 starts where partner #2 stops partner #2 holds plank)


* Rest 2 minutes

Wednesday 9/11/19..... 17.5 open wod

Conditioning: 17.5 open


     10 rounds for time:


35 DUBS
9 Thrusters (95/65)

Sunday 9/8/19..... Bench press then Mark 35

#1. Strength: Bench press


#2. Conditioning: 7 Rounds

     5 Bench Press
     5 Power cleans
     35 Dubs

Friday 9/6/19..... deadlifts and wallballs

Conditioning: for time

     15 deadlifts
     30 wall balls

     12 deadlifts
     24 wall balls

     9 deadlifts
     18 Wallballs
   
     6 deadlifts
     11 Wallballs

     3 deadlifts
     6 Wallballs

Wednesday 9/4/19...... cleans, push ups, squats

Conditioning: 5 rounds for time

     10 power cleans

     20 push ups

     30 air squats

Monday 9/2/19.... tire flips, then.. front squats, slam balls, farmer carries

#1. Strength: tire flips

#2. Conditioning: 6 rounds for time

        6 front squats
        12 slamballs
        100 meter farmer carry

#3. Cash out: 3 rounds

       10 V ups
       10 hollow rocks
       10 Russian twists
       10 abmat sit ups

Sunday 8/25/19...... Deadlifts and Medball cleans

#1. Strength: Farmer carry-25 meters (increasing weight each round)

#2. Conditioning:


     AMRAP-6

       7 deadlifts (light)
       7 medball cleans

* rest 2 minutes

      AMRAP-5

       5 deadlifts ( heavier)
       5 medball cleans

* rest 2 minutes

     AMRAP- 4

       3 deadlifts
       3 medball cleans ( heaviest)

Tuesday 8/20/19..... push press, KB swings, box jumps

Conditioning: AMRAP-15

     10 Push Press

     10 KB swings

     10 box jumps

Sunday 8/18/2019.... row, sit ups,HPC

AMRAP- 18

     15/12 calorie row

     15 sit ups

     15 Hang power cleans (95/65)

FINISHER- Accumulate 5 minutes in wall sits

Thursday 8/8/2019.... deadlift, push up, KB swings

Conditioning: 10 rounds for time

       10 deadlifts
       10 push ups
       10 KB swi gs

Sunday 8/4/19.... front squats, then thrusters

#1. Strength: Front squats. 5x3

#2. Conditioning: Partner WOD

     100 thrusters
     * partner holds wall sit

     1000 meter row
     * partner holds plank


or..... 17.5 scaled

     10 rounds for time

     9 thrusters (65/45)
     35 singles

Monday 7/29/19.... GTOH + burpees and dubs

Conditioning: 21-18-15-12-9-6-3

           GTOH w/ plate

            5 burpees + 30 DUBS on dashes

Sunday 7/21/19...... front squats, stone to shoulder, shoulder press

Conditioning: 10 rounds for time

     5 front squats
     4 stone to shoulders
     3 shoulder press

Monday 7/15/19... Cleans, runs, DB snatches

Conditioning: 5 rounds for time

              3 Power cleans
              Run 200 meters
              20 DB snatches (10 each side)
              Rest 2 minutes

sunday 7/14/19..... sled push and team WOD

#1. Strength: sled push 3 rounds adding weight each round

#2. Conditioning: Teams of 3

                  Row 3000 meters
                  partner 1 rows 200 meters
                  partner 2 amraps pull ups
                  partner 3 holds plank
* swithching every 200 meters

Wednesday 7/10/19..... front squats then shoulder metcon

Strength- Front squats 3-3-3-3

Conditioning- 7 rounds for time

       7 shoulder press
       7 KB swings
       7 SDLHP
       100 meter farmer carry

Friday 7/5/19... burpee box jumps, DB snatch

Conditioning: for time

     50 Wallballs
Then 2 rounds:
     15 burpee box jumps
     20 alternating DB snatches

Thursday 7/4/19.....deadlift, HPC, goblet squat

Conditioning: for time 4 Rounds

     10 Deadlifts (135/95)

     8 Hang power cleans

     10 Front squats or goblet squats

Monday 7/1/19.... Satan's Whiskers

#1. Strength: Back squats: 5-4-3-2-1

#2. Conditioning: 3 rounds for time

     10 chest to bar pull ups

     10 front squats (165/110)

     10 burpees

Sunday 6/30/19.... Annie w/ a press

#1. strength: strict shoulder press - 5-4-3-2-1 climbing

#2. Conditioning: Annie w/a Press

       50-40-30-20-10
Sit ups
DUBS
* Do 5 shoulder press after each round

Tuesday 6/26/19

Conditioning: 3 rounds

     10 pull ups
     20 goblet squats
     50 DUBS

monday 6/17/19.... SDLHP, Thrusters

Conditioning: 8 rounds for time

     8 SDLHP (75/55)

     8 Thrusters (75/55)

10 minute time cap

Wednesday 6/5/19...... Dubs, sandbags, row, burpees

Conditioning: AMRAP-18

     45 DUBs
     4 Sandbag over shoulder
     15/12 Cal. Row
     8 Burpees

Sunday 5/26/19.....”Murph”

          MURPH

Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile

* all w/ weighted vest ( 20#/14#)

Friday 5/24/19..... deadlift

#1. Strength... Deadlift 5x5

#2. Conditioning: AMRAP - 15

     5 deadlift
     15 Wallballs
     Farmer carry 100 feet

#3. Cash out- 50 medball cleans

Wednesday 5/22/19...... power cleans, front squats, burpees

#1. Strength: power cleans 2-4-6-8-10 unbroken

#2. Conditioning : EMOM- 15

     3 power cleans
     5 front squats
     7 burpees

Tuesday 5/21/19.... sit ups, row, push ups

       Conditioning:

3 rounds:

30 abmat sit ups
15/10 calorie row
10 push ups

200 meter farmer carry (53/35)

2 rounds:

30 abmat sit ups
15/10 calorie row
10 push ups

200 meter farmer carry

1 round:

30 abmat sit ups
15/10 calorie row
10 push ups

Saturday 5/19/19.... HSPU, Wallballs, sit ups

AMRAP-18

7 HSPU

14 Wallballs

21 sit ups

Thursday 5/16/19..... HPC

Conditioning: AMRAP-18

     Run 200
     12 HPC
     12 burpees over the bar

Tuesday 5/14/19.... Deadlifts

#1. Strength: Deadlift 5x3 climbing in weight


#2. Conditioning: 5 rounds for time

     5 deadlifts
     10 push ups
     50 DUBS

Thursday 5/9/19... power cleans and burpees

#1. Strength:
     Bent over rows + ring rows

#2. Conditioning: for time
     6-9-12-15-18
Power cleans
Burpees

Sunday 5/5/19....AMRAP-18

Conditioning: AMRAP-18

     10 KB swings
     10 Pull ups
     100 meter farmer carry

Friday 5/3/19

Conditioning: for time

400 meter run/Row + 30 push ups

400. Meter run/ row + 30 KB swings

400 meter run/ Row + 30 abmat sit ups

400 meter run / Row + 30 goblet squats

400 meter run/ Row + 30 box jumps

Sunday 4/28/19- EMOM Deadlifts + slamballs

Conditioning: EMOM x 3

       EMOM-6
7 deadlifts
7 slamballs

Rest 2 minutes

       EMOM-5
5 deadlifts
5 slamballs

Rest 2 minutes

     EMOM-4
3 deadlifts
3 slamballs

*add weight every EMOM

Tuesday 4/9/19..... box squats

#1. Strength: Box squats 10-7-5-3-1

#2. Conditioning: for time

       15-12-9-6-3
Squat cleans
       30-24-18-12-6
GHD Back extensions

Tuesday 3/26/19.....Deadlifts,push ups, bike

5 rounds:

In 4:00 minutes.....

     9 deadlifts
     12 push ups
     15 calorie row

* rest until 4 minutes is up

Friday 3/22/19.... Crossfit open WOD 19.5

Open Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

Men 95 lb.
Women 65 lb.

Post time or reps to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.

Spicy Ginger Cashew Chicken

From Paleoglutenfree eats

Spicy Ginger Cashew Chicken

Best cashew chicken recipe and it's whole30 and paleo! This easy dinner is a family favorite- we can't get enough of this delicious and easy to make cashew chicken! Save this recipe for whole30 meal prep this week. 

INFO  Cook Time 15 minutes  Prep Time 10 minutes  Servings servings MetricUS Imperial  Course Main Dish

INGREDIENTS Chicken 3 large chicken breasts cut in 1" cubes 1 tablespoon olive oil 1 head broccoli 1/2 large yellow onion 1 cup raw cashews 1 tablespoon black sesame seeds to taste 1/4 cup cilantro to taste Sauce 1/2 cup coconut aminos 1/4 cup chicken broth 1/4 cup soft medjool dates pitted, about 4 2 tablespoons tapioca flour 1 garlic clove 1 1/2 teaspoons ground ginger 1/2 teaspoon red pepper flakes 1/4 teaspoon sea salt 1/4 teaspoon fresh cracked black pepper

INSTRUCTIONS

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1. Cut chicken breasts into 1" cubes. Heat a skillet over medium heat on the stove and drizzle with 1 tablespoon olive oil. Cook chicken in skillet for about 5-8 minutes (stirring on occasion) until just cooked through- when a piece is cut in half, there won't be any pink left. 
2. Chop broccoli and onion into bite size pieces and transfer chicken to a plate. Add broccoli and onion into skillet and cook with a drizzle of olive oil until just soft, but not mushy. 
3. In a blender puree ingredients for sauce until completely smooth, then pour over chicken. Stir in cashews, sesame seeds, and cilantro and serve. 

Nutrition Facts Spicy Ginger Cashew Chicken Amount Per Serving  Calories 258Calories from Fat 45 % Daily Value* Total Fat 5g8% Saturated Fat 1g5% Polyunsaturated Fat 1g Monounsaturated Fat 2g Cholesterol 49mg16% Sodium 900mg38% Potassium 258mg7% Total Carbohydrates 32g11% Dietary Fiber 9g36% Sugars 13g Protein 22g44% Vitamin A6% Vitamin C71% Calcium3% Iron7% * Percent Daily Values are based on a 2000 calorie diet.