3 Rounds for Total Reps – Fight Gone Bad Style

This fun little WOD will work your whole body and its kid friendly also. The title says Fight Gone Bad Style, that relates to the interval schema of a popular Crossfit Benchmark workout, 1 minute of work at each of the 5 movements, followed by a 1 minute of rest, for a total of 3 (more…)

Tabata Workout: Lunge Exchange, Dips, Burpees, Pass Throughs and V-Ups

Today’s WOD is Tabata, which is an interval workout. There are five movements, cycling through a single movement for four minutes, working 20 seconds on 10 seconds off for 8 rounds. After the four minutes, rest a minute, then repeat the 4 minute / 1 minute cycle through each of the remaining movements. In total (more…)

12 Minute AMRAP: Push Ups, Sit Ups and Squats

This is a great little work out that can be done just about anywhere; at home in your living room, outside in the park or your driveway, in your office or even in a hotel room. This AMRAP is also easy enough to invite your kids to work out with you.

Asian Chicken Salad (Paleo)

I was waiting my turn at the deli case the other day and saw an oriental chicken salad that looked really good, but it had those fried crispy noodles. I pulled out my phone and googled a Paleo version of the recipe and thought  I’d  experiment.  I derived it from a few a different Asian Chicken Salad recipes.  I think it turned out really good!

Burpee Challenge – 1000 Burpees in 30 Days

After doing a crap load of burpees in a recent workout, I started thinking how worked I felt, then a light bulb flickered in my head and I got the idea for a burpee challenge. I thought, “I’ve been on the lookout for a good challenge lately and a burpee challenge sounds joyfully painful, yet rewarding”.

Cashew Coffee Creamer

I’ve made cashew coffee creamer few times, its super easy and tastes delicious! There are recipes out there with and without sweeteners. I’ve tried it both ways and that sweetener is not really needed, but I’ve included it as an optional ingredient.

Vengeance WOD

This WOD kicked my ASS! #135 is my 1 rep max on the Power Snatch, so I scaled down #115. I was able to pull #135 on the Clean & Jerks and the Deadlifts. 7 Rounds for Time: 3 X Snatch (#135 / #95) 6 X Clean & Jerk  (#135 / #95) 9 Deadlift  (#135 / #95) (more…)