CrossFit Armidale

WOD – 12/6/2012

5 rounds for time

3 wall climbs

6 knees to elbows

9 boxjumps 24/20

12 one legged squats (alternating)

 

Nigel balance 10.24

Kate balance 9.21

Darcy Rx 8.24

James 3 rounds 6.23

Heather balance 13.52

Jayne Rx 10.13

Kaz 3 rounds & balance 9.29

Chloe balance 11.12

Wor balance 12.07

Browny Rx 11.42

Snelly balance 15.41

Mouse 3 rounds & balance 7.44

Andre balance & 18”box 13.39

Rhiannon 18”box, balance & 1.8m wallstands 16.56

Jodie balanced 11.04

Maddie HSPU’s one legged 9.03

Holly balanced 13.50

AB squats 12.41

Jim Rx 9.45

Hollywood Rx 10.36

WOD – 8/6/2012

CINDY

20 AMRAP

5 pullups

10 pushups

15 squats

 

Kate orange band 19+2

Darcy Rx 19+24

Chloe blue band & knees 21

Maddie orange band 19+7

C2 red band & knees 18

Jaynie blue band & knees 18

Pat Rx 18+10

Nigel Rx 13+15

Heather blue band & knees 18+16

Hollywood Rx 20+25

Jodie red band & knees 16+7

Picko Rx 13+29

Rhainnon purp & 10 mins 8+15

Ridz Rx 19+10

WOD – 9/6/2012

3 rounds for time

40 Situps

30 Wall balls 9/6

20 Boxjumps 24/20

 

Pat Rx 13.31

Jayne 18 box 16.55

Holly 18 box 13.12

Chloe Rx 10.31

Herbed Couscous and Vegetables

Ingedients

1 cup sliced fresh mushrooms

1 tablespoon margarine

1 cup water

1 tablespoon snipped fresh parsley

1/2 teaspoon dried basil, crushed

1/4 teaspoon salt

1/8 teaspoon dried oregano, crushed

Dash pepper

2/3 cup couscous

1 medium tomato, peeled, seeded and chopped

 

Directions

In medium saucepan cook mushrooms in hot margarine until tender.

Carefully add water to saucepan. Stir in parsley, basil, salt, orengano and pepper. Bring to boiling; remove from heat. Stir in couscous.

Let stand, covereed, for 5 minutes. Stir in tomato and serve.

Makes 4 servings.

WOD – 7/6/2012

AMRAP 10 minutes

7 Thrusters 40/30

7 situps

7 pullups

 

Nigel red band 7+3

Maddie 13kgs & blue band 7+19

Christina 20kgs & blue band 6+7

Chloe 20kgs & red band 7+5

Sav orange 7+4

Heather red band 5+19

Maddie PP 30kgs & red band 7+7

Kate WB & orange 11

Picko Rx 5+2

Jodie 20kgs & red band 7+1

Jim Rx 7+15

Holly 20kgs & blue band 5+3

WOD – 6/6/2012

A) Clean 5-5-5

B) 21-15-9

Wall Balls 9/6

Pushups

KB Swings 24/16

 

Sav A) 30-40-50 B) Rx 6.02

Darcy A) 60-70-80 B) Rx 4.47

Kate A) 30-35- B) Rx 5.57

Mad A) ? B)Rx 5.49

Jim A) 50-60-65 B) 4.30

Hollywood A) 40-50-60 B) 4.20

Ali A) ? B) 5.17

Andre A) 60-50-50 B) 5.55

Chloe A) 13-18-28 B) 5.10

Mouse A) ? B) 6.15

Nigel A) 50-60-65 B) 4.45

Snelly A) 40-40-50 B) 7.22

Nick A) 50-60-65 B) ?

 

WOD – 5/6/2012

5 Rounds for time

18 Walking lunges 20/10

9 SDHP 40/30

6 Push Press 40/30

 

Sav 30kgs 10:44

Christina 8kgs 7:55

Nigel Rx 9:32

Kate pullups & situps 6:54

Mad Rx squats 9:20

Vinko 20kgs PP 12:30

Holly 20kgs PP & SD 9:58

Chloe 25kgs PP & SD 8:11

Laura 20kgs PP & SD 8:51

Andre 30kgs PP & SD 12:14

Picko 30kgs PP & SD 12:11

Jim Rx 9:32

Mat Rx 9:08

Mad ? 10:00

Kate ? 11:10

Ali 20 kgs PP & SD 8:35

Jodie 25kgs PP & SD 9:31

Peanut Oatmeal Cookies

Ingredients

1 cup all-purpose flour

1/2 teaspoon baking soda

1/2 margarine

1/2 cup peanut butter

1/3 cup sugar

1/3 cup brown sugar

2 egg whites

1/2 teaspoon vanilla

1 1/4 cup rolled oats

 

Directions

In a bowl, stir together flour and baking soda. Set flour mixture aside. In a large mixing bowl, beat margarine with an electric mixer on medium to high speed for about 30 seconds or til softened.

Add peanut butter, sugar, and brown sugar to margarine. Beat til thoroughly combined, scraping down sides of bowl occasionally. Add egg whites and vanilla. Beat til well combined. Add flour mixture and then beat on low speed til combined. Stir in oats.

Drop mixture from a rounded teaspoon 5cm apart on a greased cooking tray. Bake in a 190 degrees oven for 8 – 10 minutes of til edges are golden. Remove cookies from tray and cool on a wire rack.

Make about 36.

Spinach Stuffed Chicken Breasts

Ingredients

4 skinless, boneless chicken breasts

1/2 cup mayonnaise

1/3 cupcrumbled feta cheese

2 cloves garlic, chopped

1 packet (about 280grams) frozen chopped spinach, thawed and drained

4 slices bacon

 

Instructions

In a medium bowl, mix mayonnaise, spinach, feta cheese and garlic until well blended. Set aside.

Carefully butterfly chicken breasts, making sure not to cut all the way through. Spoon spinach mixture into chicken breasts. Wrap each with a piece of bacon and secure with a toothpick. Place in a shallow baking dish and cover.

Bake at 190 degrees for 1 hour or until chicken is cooked.

Makes 4 servings

WOD – 4/6/2012

Handstand/HSPU Practice

TABATA

KB Swings

Pushups

Squats

 

Sav Rx 326

Tony Rx 320

Christina 12kgs 252

Maddie 3/4 squats 363

Kate Rx 337

Pat Rx 336

Nigel Rx 354

Chloe knees 360

Jodie knees 342

Picko Rx 349

Hollywood Rx 410

Ridz Rx 367

Ali knees 324