CrossFit Ferocity 

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Posted on September 12, 2014 at 4:15 PM Comments comments (172)

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Murph & Feta Sweet Potato

Posted on June 11, 2014 at 10:25 AM Comments comments (1)

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 and Chicken Pizza

Posted on May 11, 2014 at 8:10 PM Comments comments (1)

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.

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Diane, Grace & a simple loaded sweet potato

Posted on April 15, 2014 at 2:05 PM Comments comments (1)


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 ta...

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Jared & Stuffed Peppers

Posted on April 6, 2014 at 12:20 AM Comments comments (1)

"Jared" Hero WOD


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...

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14.5 Open Workout & Pumpkin Blueberry Muffins

Posted on March 31, 2014 at 8:10 PM Comments comments (1)

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 te...

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Annie, Randy, & Pancake topping

Posted on March 26, 2014 at 1:50 PM Comments comments (1)


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 carm...

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14.4 CF Open WOD & Crockpot chicken tacos

Posted on March 23, 2014 at 7:35 PM Comments comments (4)

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...

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St. Patricks Day WOD & Cider Beer Pork chops

Posted on March 20, 2014 at 2:15 PM Comments comments (2)

St. Paddys Day WOD:


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....

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15 min WOD

Posted on March 8, 2014 at 7:50 PM Comments comments (3)

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