WOD – Thursday, January 13, 2011


WOD – Thursday, January 13, 2011

Warm up:  Bergener Warm-up + 100m walking lunge 

Skill:  Work on your Goat 5 minutes 

WOD:  15 minute AMRAP 

10 Burpees 
7 CTB Pull-ups 
15 Sit-ups 

Post Rounds to comments: 

Figure 8's, no it doesn't go in the snow without pushing, yes it was for time, lungs burning, thighs burning, all good in the world of CrossFit

Paleo Tasting reminder:  This is a tasting, not full on dinner.  Plan on eating before, after, bring some more of your own and eat during, or don’t plan on eating much!  Your choice, looking forward to seeing you Friday night.

Jar Tasting:
Ketchup (Tomato, Onion, Celery, Carrot, Pineapple, Sherry Vinegar? Or Lemon Juice, Smoked Paprika) Roasted Pork BBQ Beef( Beef, Lemon and Orange Juice, Onion, Carrot, Celery, Beef Demi, Smoked Paprika, Horseradish) Hanger Steak
Seaweed Chutney (Nori, Onion, Vinegar? or Lemon Juice, Dried Shrimp) Shrimp
Chicken Curry (Chicken, Apple, Banana, Onion, Celery, Curry Paste, Coconut Milk and Water) Chicken Breast. 

Saffron, Tomato, Bell Pepper Soup 

Desserts and Drinks
Demo: Fruits au Gratin
Chai Oven Roasted Apple, Dried Fruits.
Ginger, Smoked Paprika Chocolate Drink