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WODs

Monday, January 2, 2012

By January 1, 2012One Comment

Lots of good stuff going on this week at CrossFit Lynchburg. The Beyond the Box Paleo Challenge starts today.  If you want to participate, its not too late to sign up. Email amanda@cflynchburg.com for more info. We are also doing a little plank competition this week. Here’s how it works, each day after the workout, choose a weight you can hold (on your back) in the plank position for a minute. On Friday we will have a “plank final” where athletes choose their heaviest weight to hold for as long as possible.

Also, just 51 days until the 2012 CrossFit Games Open begins. Registration begins February 1st.

Here’s the weekly challenge for the Paleo Challenge: post your favorite Paleo recipe (that you have made this week) in the comments before Friday. Add 3 points to your weekly score per recipe that you share (maximum of 9 points). Here is a great recipe I made on Christmas. It was easy and delicious. Enjoy!

Strength
Front Squat
5×3

Metcon
10 minute AMRAP:
7 thrusters 95/65
20 double unders (100 singles)

rest 2 minutes

10 min AMRAP:
30 yard kb farmer carry (right hand)
8 kb snatches (right hand)
30 yard kb farmer carry (left hand)
8 kb snatches (left hand)

Amanda Ruhl

Author Amanda Ruhl

More posts by Amanda Ruhl

Join the discussion One Comment

  • Chris says:

    Paleo receipe: Garlic Chicken

    2 lbs of boneless skinless chicken breast, or chicken legs

    3Tbls of oil
    1Tbls parsley flakes
    2Tbls tamari sauce (soy sauce substitute)
    1-2 Tbls coconut flour (for thickening)
    1/2 Tsp Ginger
    4-6 Garlic cloves, minced

    Mix all ingredients and put on chicken. Bake at 350 degrees for 45-50 minutes.

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