Competition creates intensity for the 09′ Games!

“I will praise you with an upright heart as I learn your righteous laws.”- Psalm 119:7

 

Watch out Bay will be counting your Reps! 

WOD 

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Crossfit Endurance WOD

2:1 your choice

3+ hours after CrossFit Mainsite WOD

CFE choose 1 sport and 1 interval scheme

All Sports:  80:40 (1:20 on / 40 sec off) x 8 or 120:60 (2min on / 60 sec off) x 8

At the end of the set…

Swimmers: Max Rep Pull Up

Bike: Max Rep Squats

Run: Max Rep Push Up

C2: Max Rep Jumping Squat

Turkey Taco’s 

It is a very versatile use for ground turkey and the leftovers can be used for a variety of recipes. This is a pita taco which makes a great quick lunch!
Pita Taco- 2 blocks
1/2 whole wheat pita (1 block carb)
3 oz turkey taco meat (2 blocks protein)
1/2 oz cheddar cheese (1 1/2 blocks fat)
Side-
Sugar Snap Peas (1 block carb)
1 tbl hummus (1/2 block fat)
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