Latest WOD

CrossFit WOD for 6/7/2013

By Industrial AthleticsJune 6, 20132 Comments

For Time:

50 Reps of each
Pullups
Burpees
Box Jumps (24/20)
Pushups
Situps
Walking Lunges
Knees to Elbows
Double Unders
Squats

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CrossFit WOD for 6/6/2013

CrossFit WOD for 6/6/2013

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admin says:

June 6, 2013 at 10:04 pm

This WOD is going to be huge.

Scaling:

Platinum: 50 Reps of each

Steel: 40 Reps of each, tuck jumps for double unders

Brass: 30 Reps of each, band pullups appropriately, get your knees as high as you can, tuck jumps

Bronze: 20 Reps of each, band pullups or ring rows, jump on short boxes, lying leg lunges for knees to elbows, tuck jumps
Steph says:

June 7, 2013 at 2:59 pm

31:50 rx’d. this was brutal. fingers started to tear on the pullups, so the k2e took me what felt like decade. no excuses. better next time

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Mediterranean Harvest Vegetable Soup • 6

Mediterranean Harvest Vegetable Soup

•    6 cloves garlic
•    1 onion or 2 shallots
•    1-2 stalks celery
•    4-5 carrots
•    1-2 parsnips
•    2-3 cups kale
•    1 tablespoon oil
•    4 cups low sodium vegetable broth
•    1 14.5 oz. can diced tomatoes
•    1 15 oz. can cannellini beans drained
•    1 teaspoon italian seasoning
•    ¼ teaspoon red chili flakes
•    generous pinch salt adjust to taste

INSTRUCTIONS

1.    Mince 6 cloves garlic and 1 onion (or 2 shallots). Chop 1-2 stalks of celery into small    pieces.
2.    Chop 4-5 carrots and 1-2 parsnips into slices.
3.    Roughly chop 2-3 cups of kale.
4.    Heat a cast iron Dutch Oven or heavy-bottomed soup pan to medium. Add 1 tablespoon oil. Once the oil is heated add the garlic, onions, and celery. Sauté for 2-3 minutes, stirring often.
5.    Add the carrots and parsnips to the pan along with a generous pinch of salt and pepper. Sauté for 7-8 minutes, stirring often to prevent sticking. The vegetables should soften slightly.
6.    Add 4 cups of vegetable broth to the pan and cover. Bring to a boil and then reduce to a simmer for 20 minutes or so. Stir occasionally.
7.    After 20 minutes or so remove the cover from the pan. Add 1 (drained)14.5 oz. can of diced tomatoes (or petit diced tomatoes), 1 15 oz. can of cannellini beans, 1 teaspoon Italian seasoning, ¼ teaspoon red chili flakes, ½ teaspoon sugar, and another pinch of salt and pepper. Add the kale to the pot. Stir all of the ingredients together.
8.    Cover once again and simmer for another 10 minutes or so.
9.    Taste the soup and adjust spice levels to taste. The vegetables should be softened and easily pieced with a fork.
10.    Serve the soup with crusty bread and garnish with Parmesan cheese (optional).

https://www.therusticfoodie.com/healthy-harvest-vegetable-soup/

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