Wed 01/25/12 WOD

Practice your muscle-ups!

We are into the second week of the Clean Eating Challenge you will need to turn in your Food Journals by Saturday.  If you are starting to get sick of the same old food everyday check out Paleo Diet Lifestyles for some good ideas.



5 min of:

10 Lunges

5 Toes to Bar

10 Push-ups

*rest 2 min

5 min of:

10 Slam Balls-20/10

10 DB Burpees-20% BW/p>

*rest 2 min

5 min of:

10 Sit-ups

10 DB Push Press- 20% BW

10 Russian Lunges


Games Prep


Rest 2 hours

CF Endurance WOD

Row 800

Run 800

Row 600

Run 600

Row 400

Run 400

Row 200

Run 200


CF ENDURANCE- will meet at 9am in the CF area.



Posted on: January 24, 2012admin

3 thoughts on “Wed 01/25/12 WOD

  1. Everyone: Kelly C. posted the recipe below the other day on this site and it is AMAZINGLY good for a healthier treat. Try it! I pasted it again below – thanks Kelly C.!

    Chocolate (cocoa) and Cashew Bliss Balls:

    1 cup of cashews blended until smooth (or you can cheat and buy cashew butter)
    2 tablespoons of raw honey
    1 tspn vanilla extract
    8 dates (pitted and soaked for at least 4 hours)
    2 tablespoons raw cocoa powder
    1 cup of desiccated coconut for coating

    Method: Place all the ingredients except for the coconut in a blender and wiz until smooth. With your hands roll the mixture into small balls. Then pour the desiccated coconut onto a chopping board and roll the balls in it to top. Place the balls on a plate and refrigerate until hard.

    1. thanks so much !!! i am struggling with my sugar addiction today!!! not really even hungry but can’t quit thinking about eating something sweet!!!!! can’t wait to try these out! this is probably a stupid question, but what is the difference in raw honey and just the little bear bottle of honey?

      1. Ruth Ann,

        Raw honey is the elixir of life. It has all the other parts of the hive and is not cooked. As you know anything cooked loses it nutritional value. Raw honey is consider one of the top 10 super foods! Enjoy!

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