Tuesday 11/8/16... DB snatches, squat cleans, pull ups, lunges

from crossfit greenwich

WOD

Buy In:
60 Alternating Dumbbell Reverse Lunge Steps

21-15-9:
Dumbbell Snatches
Pull Ups

21-15-9:
Hang Dumbbell Squat Cleans
Calorie Row

Cash Out:
60 Alternating Overhead Plate Lunges Steps

Raw Mini Carrot Cakes with Cinnamon Glaze

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Ingredients

1. Ingredients
2. 3 cups shredded carrots
3. 1 cup pitted Medjool dates
4. 1 cup walnuts
5. 1/2 cup unsweetened coconut flakes
6. 1 tsp cinnamon
7. 1/4 tsp ground ginger
8. 1/4 tsp nutmeg
9. 1/4 tsp ground cloves
10. Pinch of salt

For the glaze

1. 1 14-oz. can coconut milk, chilled
2. 1 tsp honey
3. 1/2 tsp cinnamon
4. 1/2 tsp vanilla extract
5. Pinch of ground cloves

Instructions

1. Place the ingredients for the cake into a blender or food processor. Pulse until everything is evenly combined. Press the mixture into a mini cheesecake pan or any springform baking pan.
2. Blend together the chilled coconut cream (spooned from the top of the can), honey, cinnamon, vanilla, and ground cloves until completely combined. Spread on top of the cakes. Top with additional walnuts if desired.

Notes

1. Servings: 16 mini cakes
2. Difficulty: Easy

By Rebecca Bohl (PaleoGrubs.com)

Monday 11/7/16.... Back squats then.... KB swings,front squat,press

#1. Strength: Back squat

#2. WOD: 6 rounds for time
     10 KB swings
     10 front squats
     10 shoulder press

Sunday 11/6/16... OPEN WOD 15.5

CrossFit 15.5 is as follows:

For Time:

27 Calorie Row

27 Thrusters (95lbs/65lbs)

21 Calorie Row

21 Thrusters (95lbs/65lbs)

15 Calorie Row

15 Thrusters (95lbs/65lbs)

9 Calorie Row

9 Thrusters (95lbs/65lbs)

saturday 11/5/16...."Angie meets Annie"

for time:

50 DUBS
100 pull ups

40 DUBS
100 push ups

30 DUBS
100 sit ups

20 DUBS
100 squats

10 DUBS

from Paleomg:

Slow Cooker Butternut Squash & Sage Beef Stew

 

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Prep time

20 mins

Cook time

8 hours

Total time

8 hours 20 mins

 

Serves: 5-6

Ingredients

• ½ pound bacon, diced
• 2 pounds beef stew meat
• ½ teaspoon garlic powder
• ½ teaspoon salt
• 8-10 sage leaves, minced
• ½ yellow onion, minced
• 3 garlic cloves, minced
• 1 cup button mushrooms
• 2 cups diced butternut squash
• 1 bundle of poultry herbs (rosemary, thyme, and sage), wrapped in twine for easy removal later
• a pinch of salt
• 32 ounces of Pacific Foods Turkey Bone Broth
• ½ cup red wine

Instructions

1. Place a large saute pan over medium heat and bacon to cook until crispy. Remove and set aside. To the hot pan with bacon grease, add the beef stew meat and sprinkle with garlic powder and salt. Brown on all sides, about 8 minutes or so, remove and set aside. Add sage, onion and garlic and let the onions sweat for about 5 minutes, until translucent.
2. Add the bacon, stew meat, and onion mixture to a crockpot along with all the other ingredients and mix to combine. Cover and cook for 8 hours on low. Remove herb bundle before serving!

Friday 11/4/16... #1. box squats, #2 AMRAP - wall balls and power cleans

Strength: Box squats

6min AMRAP:

Wallballs

* every minute on the minute do 5 power cleans
** Score is number of Wallballs complete in 6 minutes

Rest 3 Min

6min AMRAP:

Power cleans

* every minute on the minute do 5 wall balls
** Score is number of Power Cleans complete in 6 minutes

Thursday 11/3/16... #1.Deadlift, #2. Run, deadlift, toes to bar

#1. Strength: Deadlift

#2. Conditioning: AMRAP x 18:00

400m run

12 Toes to bar

8 Deadlift 225/155

Wednesday 11/2/16... Squats and DUBS

1. EMOMx6
Odd: 3 Pause Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning)
Even: 40 Double unders

2. EMOMx6
Odd: 2 High Hang Squat Cleans (pockets) at 70% of 1RM
Even: 40 Double unders

3. EMOMx6
Odd: 1 Squat Clean at 90% of 1RM
Even: 40 Double unders