17 AUG 2012 - Fran

From LifeAsRx.com

INTENSITY:
Fran
21-15-9
Thruster (95/65)
Pull-Ups

RESET:
15 Landmine Walking Lunges (45/25)
15 Knees to Elbows
15 Hollow Rock
60s Squat Bridge

16 AUG 2012 - Rest Day+

INTENSITY:
Rest Day! WOOO!

RESET:
2 Rounds For Quality:
10 Spiderman Lunge
10 Cobra Push-Up
60s Plow Pose 

Paleo Brownies using Avocado and Bananas

Paleo Fudge Cupcakes
Recipe from Life As A Plate

Recipe: Paleo Fudge Cupcakes w/ Banana and Avocado 

Ingredients

2 1/2 cup almond butter
1 1/4 cup honey
2 lg ripe bananas
2 lg avocados
3 eggs
3/4 cup cocoa powder
1 tbsp. vanilla
1 tsp baking soda
2 tsp baking powder

How To
Mix the honey and almond butter in a large bowl
Beat the eggs, banana, vanilla, cocoa powder and avocado until you get a mousse-like consistency in a blender
Add baking soda and baking powder.
Spoon in almond butter to complete the batter
Pour into mini-cupcake tin (use the paper, it really makes a difference)
Bake at 350, 15-18 minutes

15 AUG 2012 - AMRAP: Goblet Squat, Push-Ups, Box Jumps, KB Swings

Which grip is you? Which one is the optimal grip for CrossFit?
Photo from Sky's Limit CrossFit

INTENSITY:
AMRAP, 12 minutes:
15 Goblet Squat (1.5p/1p)
10 Push-Ups
15 Box Jumps (24/20)
10 KB Swings (1.5p/1p)

RESET:
2 Mile Run or;
2k Row or;
500m Swim

14 AUG 2012 - Deadlift, Double Unders, Row

INTENSITY:
For Time:
15 Deadlift (185/135)
50 Double Unders
500m Row
10 Deadlift
40 Double Unders
400m Row
5 Deadlift
30 Double Unders
300m Row

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RESET:
2 Rounds of:
50m Bear Crawl
10 Push-Ups
50m Crab Walk
10 Air Squats

13 AUG 2012 - Chipper

INTENSITY:
5 Rounds for Time of:
10 Snatch (95/65)
8 Chest to Bar Pull-Ups
6 Ring Push-Ups
4 KB Box Jumps (1.5p / 1p)
2 Bar-Facing Burpees

RESET:
2 Rounds, 10 Reps of:
Bus Drivers (Landmine trainer)
Suspended Knees to Chest

12 AUG 2012 - Rest Day

INTENSITY:
Rest Day

RESET:
Walk, Jog or Run 3 Miles

11 AUG 2012 - Clean, Ring Dips, Handstand Walk

INTENSITY:
5 Clean (155/115)
20 Ring Dips
50' Handstand Walk
4 Clean
15 Ring Dips
40' Handstand Walk
3 Clean
10 Ring Dips
30' Handstand Walk

RESET:
2k Row