CrossFit Bloomington-Normal

Sweet Potato Chips

Ingredients:
coconut oil
3 large sweet potatoes
Sea salt and fresh ground pepper to taste
other spices (optional)- cinnamon, rosemary, cumin, cayenne, curry…you get the idea!

Directions:
wash and peel (optional) sweet potatoes. Slice sweet potatoes evenly and coat baking sheet with coconut oil. Arrange sweet potato coins on the baking sheet and then brush with more coconut oil on top. Sprinkle with salt, fresh ground pepper or spices as desired and bake in oven @ 350 for 30 minutes, turning regularly (time may vary depending on oven)

August 30, 2010 By CrossFitBN
Filed Under: Main Dishes, Recipes

Monday, Aug 30, 2010

Saturday Park WOD!!!

STRENGTH: DEADLIFT

5 @ 75% (of 90% of 1rm)

3 @ 85%

AMRAP @ 95%

WOD:

5-4-3-2-1-1-2-3-4-5 for time of:
Ring Dips
Dead-Hang Chin-Ups
HSPU’s
Finish with 400m sprint.

*Class permitting we will be assigning a weighted vest for those of you who can attack this workout unbroken and RX’d. The 400m should be an all out SPRINT!

August 29, 2010 By Chad Hobbs
Filed Under: W.O.D. Tagged With: Chin-Ups, Deadlift, Ring Dips

SATURDAY, AUG 28, 2010

OPEN GYM 9-11

PARK WOD AT TIPTON PARK 9-10

August 27, 2010 By Chad Hobbs
Filed Under: W.O.D.

Friday, August 27th, 2010

Our kind of team...Normal West Softball, What!!!

TEAM WoD!!

**Your team size will depend on class size. You can break the work up however you want, and all members can be working at the same time, and on different tasks. Our goal is a whirlwind of effort and activity.**

Tasks per Member:

25 Tire Flips

100M Prowler Push

150M Sled Drag

So…a team of 3 would be responsible for 75 tire flips, 300M Prowler, and 450M Sled Drag, for example. Remember, not everyone has to do all the tasks and everyone can be working at the same time. One person could do all the tire flips while the other member(s) work on the remaining tasks.

August 26, 2010 By JJ Krupka
Filed Under: W.O.D. Tagged With: Prowler Push, Push-Ups, Row, Sled Drag