MOD Back squat WOD “Tabata Fuck You” C2B pull ups Clapping push ups T2B Air squats


MOD Power clean WOD “Too Easy” 5 cleans, 225/155 15 hspu, 6″ deficit 10 cleans, 185/135 10 hspu, 6″ deficit 15 cleans, 135/95 5 hspu, 6″ deficit


WOD “Damn it Janet” 83 wall balls (20/14) Then… 3 rounds 30 kb thrusters, right arm (53/35) 30 kb thrusters, left arm 30 kb swings Then… 83 overhead lunges (45/25)


WOD “Blame Logan” 40 Reps of the following… Double unders Deadlift Double unders Hang snatch Double unders Hang clean Double unders Strict press Double unders Push press Double unders Push jerk Double unders Overhead squat Double unders Front squat Double unders Back squat Double unders *men rx 45# *women rx 35# *40 minute cap *no single unders allowed


MOD Snatch Overhead squat WOD “Nancy” 5 rounds 400m run 15 overhead squats, 95/65


MOD Deadlifts WOD 4 rounds -4 deadlifts -15 toes-to-bar


Ingredients 3 lbs Ground Bison 3 Eggs 1 Onion, diced 1 Bell Pepper, diced 1 tsp Dry Mustard 1 tsp Salt 1 tsp Black Pepper 2 Cloves Garlic, minced 2 Tbsp Coconut Aminos 2 Tbsp Shredded Horseradish Directions Mix all ingredients together and combine well by hand. Press into a greased loaf pan. Bake at 375 degrees for 1 hour, …

Paleo Pastelon (Sweet Plantain Lasagna)

Ingredients 3 lbs ground beef 1 medium yellow onion, minced 3 cloves garlic, minced; *sub 3 tsp garlic powder if you don’t have fresh garlic 2 green bell peppers, chopped ~1 cup green stuffed olives, sliced 1/2 cup raisins 2 cups (two 8 oz cans) tomato sauce 8 ripe plantains, peeled and sliced into strips as evenly sized as possible.*Just …


MOD Barbell complex WOD “Cindy” 20 minute AMRAP -5 pull ups -10 push ups -15 squats *pull ups and push ups can be scaled ONLY at the start of the WOD…you cannot scale down any movement mid-WOD: if you start with regular pull ups, you cannot switch over to banded pull ups after 9 minutes; if you start with pull …

Coconut Vegetable Medley

Ingredients 1/2 ripe avocado, sliced 1 green onion, finely chopped About 1/4 – 1/2 medium ripe vine tomato, diced 1/4 cup sweet potato, diced 1/4 cup zucchini, diced 1/2-1 tbsp coconut oil Directions Place avocado and tomato on a small plate or in a small bowl. Set to the side. Sauté green onion, sweet potato and zucchini in coconut oil …