Open gym 12pm WOD 1pm open gym till 3pm.
Enjoy your rest day!
8am Weightlifting Skills
Come improve your lifting with our Highly skilled weight lifters – coaches to help you to improve all your lifts. Sessions are for Beginner to advanced.
21 Hand Release Push ups
15 Kettlebell swings
9 Burpee Box jumps
Only one person moving per team at a time, each person has to complete the round to count as 1 round.
During these hours Come in and work on some skills do a missed WOD.
Saturday 2:30pm Until 4:30pm (WOD 3pm)
Sunday open Gym 12pm until 2pm (WOD 1pm)
On August 4, 2012 CrossFit Ringwood and world will unite together hosting the “31Heroes” WOD honoring the men killed in action on August 6, 2011.
- Rope Climb
- And more
AMRAP 12 Min for technique
2 Handstand push ups or 4 Pike
2 Muscle-ups or 4 Ring Dips
1 Rope Climb
3 rounds for time
4 Hang Power Cleans 60kg (40kg)
6 Kettlebell Swings 24kg (16kg)
AMRAP 12 minutes:
Good work on Max cleans Last night.
Matt D 70Kg
Everyone else keep up the skills you will be here soon!
Today Wednesday 6:30pm Weight Lifting Skills Session. Highly skilled weight lifters – coaches to help you to improve all your lifts. sessions are for Beginner to advanced.
10 Handstand push-ups
15 Deadlifts 110kg (92kg)
25 Box jumps, 30″ (24″)
100 Wallball shots, 20lb (14lb)
Run 400 meters with a 20kg (10kg) plate
Try the delicious alternative to everyone’s favorite chickpea based dip Recipe is Now available Here!
delicious alternative to everyone’s favorite chickpea based dip…
1 large head of cauliflower
1/4 cup melted coconut oil
1 1/2 tsp cumin powder
1 tsp sweet paprika
1/4 tsp smoky paprika
1 clove garlic
Juice 1/2 lemon
1 tsp lemon rind
Freshly cracked pepper
Cayenne pepper (optional)
Good quality extra virgin olive oil
Preheat oven to 200ºC
Chop cauliflower florets and stalks into pieces
In a large bowl, whisk the melted coconut oil together with the cumin, sweet and smoky paprika
Toss the cauliflower through, ensuring it is coated well
Spread evenly on a nonstick baking tray, and bake for 3545 minutes, until soft when pricked with a fork
In a food processor, blend the cauliflower, garlic, lemon juice, rind and a splash of olive oil together until smooth
Top with fresh pepper, a little sprinkle of cayenne pepper and a drizzle of olive oil.
Recipe exclusive for CrossFit Ringwood Thanks to www.vegiehead.com
All recipes and photos property of CrossFit Ringwood & Vegie Head, Copyright © 2012 .