Wednesday, July 4, 2012

4th of July WOD

Due to popular demand I'm going to post a 4th of July WOD. You asked for it so here it is. If you cant get to it today then do it tomorrow for a make up WOD

CrossFit 11:00 am 4:30 pm

4 rounds
400 meter run
4 deadlifts (something heavy, maybe somewhere around 70% of your 1 rep max)
40 double unders
1 minute break between rounds

GOOD LUCK. And please post your times so I know what you got

1 comment:

ColdpvtpowellJuly 4, 2012 at 5:25 PM
Results: box jump w/2 thick 45lb plates, 225lb dead and 400m; 4:10, 4:50, 5:16, 5:28=19:04...
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Meal of the Day

Smoked Salmon Scrambled Eggs

Ingredients

1 tsp coconut oil
4 eggs
1 Tbs water
4 oz smoked salmon, sliced or broken into small pieces
freshly ground black pepper, to taste
4 chives, minced (or use 1 green onion, thinly sliced)

Instructions

Heat a medium skillet over medium heat. Add coconut oil to pan when hot.
Meanwhile, crack eggs into a small bowl. Add water and scramble with a fork.
Add eggs to the hot skillet, along with smoked salmon. Stirring continuously, cook eggs until soft and fluffy.
Remove from heat. Top with black pepper and chives to serve.

superfit