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All RECIPES and workout tips will now be on pinterest and facebook. Follow CrossFit Ferocity!!!! https://www.facebook.com/crossfitferocity  http://www.pinterest.com/XFITFerocity/

Murph: 1 mile run, 100 pullups, 200, push ups, 300 squats, 1 mile run

Try this sweet potato: Bake or microwave sweet potatoes. In bowl..4 oz. feta cheese, 1/2 cup chopped sun dried tomatoes, 2 tbsp parsley, 1 tbsp oregano, 2-3 tbsp of extra virgin olive oil, salt and pepper to taste. Add chicken if you'd like( I like it even more with chicken). Mix together & put it on potato! Easy and Very Good!

350 Burpees for time!

We did this for a fundraiser for MS. Athletes either did all 350 solo or in teams.

Like pizza? Try this....beat chicken breast until it is flat (this is your crust). Place chicken on a stone or backing sheet top with marinara sauce, favoroite toppings (veggies, bacon, sausage, whatever you like) and a little mozz. cheese. bake for about 20 min. Enjoy! Fast and grain free pizza.

WODS:

Diane: 21,15,9  reps of Deadlifts and Handstand Pushups

Grace: 30 reps for time of Clean and Jerk

Simple Loaded Sweet Potato: 1/2 sweet potato, top with: about a cup of shredded rotisserie chicken, 2-3 bacon crumbled, 1/4 cup diced alvocado, cholula hot sauce( or Franks) a few drops. In a small bowl mix together 8oz cup of plain greek yogurt and a tablespoon of dry spicy ranch dressing. Add approx 2 tbsp on top of potato( store the rest and use it for other dishes). Mix it all together. Combine the flavors and eat! looks gross but taste delicious!  

"Jared" Hero WOD

4 RFT

800 meter run

40 pull ups

20 pushups

Stuffed Peppers:

6 bell peppers any color, cut in half, scoop out centers.

In a sauce pan cook : 2cups of chopped mushrooms, mix in 1lb sweet Italian sausage, 1 chopped shallot, and 1 cup of marinara sauce. Cook until sausage is almost done. Stuff peppers with mixture, bake 350 for 60min, Top with a little mozzarella (optional)

14.5 For time:

21 Thrusters, 21 Burpees (bar facing)

18 Thrusters, 18 Burpees

15 Thrusters, 15 Burpees

12 Thrusters, 12 Burpees

9 Thrusters, 9 Burpees

6 Thrusters, 6 Burpees

3 Thrusters, 3 Bupees

Pumpkin blueberry muffins:

Mix together: 1/3 pumpkin, maple syrup, 1/4 melted cocunut oil, 1 tsp vanilla and 3 eggs. In another bowl mix together: 1/4 tapioca flour, 1/2 teaspoon of cinnamon, baking soda,baking powder, 1/4 tsp nutmeg, ginger a pinch of sea salt. Add dry ingredient to the wet ingredients. Mix well then add 1/2 cup of blueberries. Fill cupcake liners half way bake 35min at 350. 

WOD:

Annie: 50,40,30,20,10 reps of:  Double Unders & Situps

Randy: 75 snatches for time

Pancake toppings: No refined sugars,

apple carmel topping: Slice 3-4 green apples, saute' (about 5 min) apples,1tbsp of coconut oil, 1tbsp of maple syrup, & sprinkle with cinnamon then add carmel mixture...

Carmel mixture: 1 cup heavy whipping cream (organic if prefered), 5 tbsp unsalted butter in small sauce pan until it starts to boil, then set aside. In seperate pan bring to boil 1 1/2 cups coconut sugar, 1/4 cups agave maple & 1/4 cups water. Add in cream mixture boil until mixture begins to thicken apprx 3-5min. Pour carmel over apples mix and serve.This makes alot of carmel. You may use half of this for your pancakes/waffles and the rest: line a cookie sheet with parchment paper. pour carmel evenly in pan, let it cool and stiffen up and you have a little snack the next day. carmel squares! great for sweet tooth:)

berry medley topping: 1 bag of frozen mixed berries, add to sauce pan along with 1tbsp of honey, heat it up and serve! EASY!

14.4 Open Workout: 14min As mant reps as possible of:

60 calorie row

50 toes to bar

40 wall ball shots

30 cleans

20 muscle ups

Chicken tacos: 6-8 boneless chicken thighs in crockpot, season with homemade taco seasoning (found in my mexi sweet potato recipe) or store bought seasoning is fine I suppose. Add 1 jar of salsa let cook on high for 2.5hrs, shred it and that is it!!! Easy! Try Udis gluten free fiesta tortillias, add a little plain greek yogurt, a little cheese and verde sauce . Eat up. If you have leftovers try it in a salad:)

St. Paddys Day WOD:

6RFT:

20 Burpees

20 Fronts Squats (db)

20 Forward Lunges (db)

12 Dumbbell Pushpress

Any left over cider beer? Try this: 4 Pork chops pat dry and season with salt and pepper,. In large skillet heat bacon grease or your choice of fat. Cook pork chops for about 5min then set aside. Brown 2 sliced medium onions then add 4 diced plums or 2 large apples, and 1/2 bottle cider beer. cook another 5 min then add back in the porkchops, 2 tbsp of sage and rest of the beer. cook until meat is done...Very simple. Enjoy

8 box Jumps --> remainder of min do as many reps as possible of tricep dips

8 box jumps---> remainder of min do as many reps as possible of pushpress

continue this for 15 min