Tuesday, May 8

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico

“Karen” Tied up and screaming!

For Time:

150 Wall Ball Shot

150 Hell Rope Jumping Jacks
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Monday, May 7

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico

 

 

 

 

 

 

Skill: Overhead Lunge

5 Rounds 5R/5L

entonces,

21-15-9

Sumo Deadlift Highpull

Pushups
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Sunday, May 6

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico

 

 

 

 

 

 

Rest & Play! Enjoy your day! 

Beef & Eggplant Stir Fry

1 lb Extra Lean Ground Beef (93% Lean) or Bison

1/2 lb All Natural Chicken Sausage Sliced

1 lb Eggplant – Peeled and sliced

2 Bell Peppers – Diced

1 medium Onion – Diced

2 cloves Garlic – minced

1 tablespoon chili powder

1/4 teaspoon Crushed red pepper flakes

Fresh Basil

Fresh Oregano

Over medium high heat, put in beef and eggplant. After beef in mostly browned (approx.4-6 minutes), add the rest of the ingredients. Sautee for another 6-8 minutes until peppers and onions are tender. Serve over broccoli or cauliflower slaw. Top with oregano & basil.
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Saturday, May 5

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico

CINCO DE MAYO!

Partner Up, Un hombre planks while otro hombre works (trabaja)!

Cinco Rounds – AFAP

5 Bears (KB Clean/Squat/Press/Squat/Press)
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Friday, May 4

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico

 

 

 

 

 

 

Strength & Stability

7 Minutes Alternating Turkish Get-Ups

Entonces,

3-5 Rounds

5x One-Legged Deadlifts R/L

5x SeeSaw Presses R/L

5x KB Snatches R/L

5x KB Step-Ups R/L

OR

Skills:

KB Cleans

Pull/Catch Squat

entonces,

As Fast as Possible – Ocean’s Five

10 meter Bear Walk (getting under the lasers)

30 Pushups (getting through ducts)

30 Swings or Cleans (stealing bags of money)

30 Mountain Climbers (getting to the roof)

30 Burpees (getting down fire escape)
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Thursday, May 3

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico

 

 

 

 

 

 

Ladder Up and Ladder Down

Exercises A & C Ladder Up 2, 4, 6, 8, 10

Exercises B & D Ladder Down 10, 8, 6, 4, 2

A) Box Jumps

B) Sand Bag Clean/Squat

C) Slam Ball

D) Snatch-Pulls
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Wednesday, May 2

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico

 

Strength and Power 3-5 Rounds

Max Rep Weighted Pull-Ups

5 Front Squats

Max Rep Hand Stand Push-ups

Max Rep Toes to the Bar

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Tuesday, May 1

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico
It is important to learn to push yourself. The words “I can’t” should have no place in your life!

 

As if the physical strength exhibited by these guys is not enough, imagine the mental strength it takes!

Tabata Tuesday – 4 Rounds of  40 seconds Work/20 seconds Rest 

Swings

Jump Rope

Mountain Climbers

Burpees
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Monday, April 30

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico


 

 

 

 

 

 

 

Skill: KB Snatches

5R/L, 3R/L, 3R/L, 3R/L, 3R/L, 3R/L

Entonces,

3 Rounds

5x Pull/Catch/ Squat

Broad Jumps to target location (10 meters)

Pick up Med ball, Sprint back

Med Ball Throws (10 meters total)

Sprint Back to KB

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Sunday, April 29

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico

 

 

 

 

 

 

Rest and Relax! Enjoy your day and eat a delicious meal!

Coconut Lime Steak Salad

2 lbs. grass-fed flank steak

1Tbs. coconut oil

2 Tbs. lime juice

1 tps. diced garlic

1 cup coconut flakes (unsweetened)

1/2 cup slivered almonds

spinach leaves

craisins

extra virgin olive oil

apple cider vinegar

In a skillet heat coconut oil.  While the oil is heating cut up steak into strips.  Add steak, lime juice, and diced garlic to the skillet.  Cook until steak is almost brown.  Without draining add almonds and coconut flakes.  Let this cook until most of the liquid is gone and meat is browned.  Serve over a bead of spinach.  Add craisins, coconut flakes, dried mango, or dried pineapple, go wild!  More strict primal types may choose to leave out the dried fruit.  It’s a delicious dish either way.

Dressing for salad:

Whisk together extra virgin oliver oil, apple cider vinegar, and lime juice and pour over salad. Enjoy without the guilt!
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