Tuesday, October 16

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico
CrossFit Fuerte
AFAP
400 meter Sandbag Carry
40 Sandbag Back Squats
40 Pushups
30 meter Walking Lunges
20 Log Jump Overs
10 Log Flips
30 meter Sprint
60 meter Farmers Carry

On Saturday, October 20, 2012, we will be joining our great friends at CrossFit 787 for the First Barbells for Boobs Amazing Grace event in Puerto Rico. Since this will be so close to Halloween, there will also be a Best Costume Contest, Prize Raffle, and other activites. Don’t forget to create your own donation profile by clicking on the Team link. If you raise $80+ you will recieve a B4B Reebok T-Shirt for you efforts.
HELP US RAISE MONEY:
Please donate to: https://support.barbellsforboobs.org/individual-fundraising/mikecoyne/
or https://support.barbellsforboobs.org/individual-fundraising/kateabballe

We help you get stronger, please help us grow! Please share!
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Monday, October 15

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico
Happy Birthday Kate!!!
CrossFit Fuerte San Juan, Puerto Rico
Tabata Couplets 20seconds Work/20 seconds Work/ 20 seconds Rest x 4 minutes
KB Snatch Right/Left
Slamball/Situps
Pushups/Planks
KB Clean & Press Right/Left

On Saturday, October 20, 2012, we will be joining our great friends at CrossFit 787 for the First Barbells for Boobs Amazing Grace event in Puerto Rico. Since this will be so close to Halloween, there will also be a Best Costume Contest, Prize Raffle, and other activites. Don’t forget to create your own donation profile by clicking on the Team link. If you raise $80+ you will recieve a B4B Reebok T-Shirt for you efforts.

We help you get stronger, please help us grow! Please share!
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Sunday, October 14

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico
Rest & Play! Make Crockpot Filipino Adobo Chicken!

CrossFit Fuerte San Juan, Puerto Rico
Ingredients
8 bone-in, skinless chicken thighs
1/3 cup coconut milk
1/3 cup apple cider vinegar
1 small head garlic, cloves peeled and smashed
6 ground peppercorns
4 bay leaves
1 jalapeno pepper, chopped

Preparation
Combine coconut milk, vinegar, garlic, jalapeno, and pepper in a dish or resealable plastic bag, marinade overnight. Place chicken with marinade in a crock pot and place bay leaves on top. Cover and cook on low for 7 hours or until cooked through. Carefully pour pan juices into a small sauce pan. Reduce over medium heat for about 15 minutes. Discard bay leaves and serve with sauteed cauliflower and chard or your favorite veggie side.

On Saturday, October 20, 2012, we will be joining our great friends at CrossFit 787 for the First Barbells for Boobs Amazing Grace event in Puerto Rico. Since this will be so close to Halloween, there will also be a Best Costume Contest, Prize Raffle, and other activites. Don’t forget to create your own donation profile by clicking on the Team link. If you raise $80+ you will recieve a B4B Reebok T-Shirt for you efforts.

We help you get stronger, please help us grow! Please share!
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Saturday, October 13

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico

CrossFit Fuerte San Juan, Puerto Rico

Deck of Cards
Hearts – Swings
Diamonds – Sumo Deadlift
Clubs – Pushup
Spades – Snatch Pull/Snatches Even #
Jokers – In & Outs

On Saturday, October 20, 2012, we will be joining our great friends at CrossFit 787 for the First Barbells for Boobs Amazing Grace event in Puerto Rico. Since this will be so close to Halloween, there will also be a Best Costume Contest, Prize Raffle, and other activites. Don’t forget to create your own donation profile by clicking on the Team link. If you raise $80+ you will recieve a B4B Reebok T-Shirt for you efforts.

We help you get stronger, please help us grow! Please share!
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Friday, October 12

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico
CrossFit Fuerte San Juan, Puerto Rico
30x Sandbag Clean
entonces,
AMRAP 10 minutes
3x Log Flips
20 Steps Walking Lunges
Sprint back to starting point

On Saturday, October 20, 2012, we will be joining our great friends at CrossFit 787 for the First Barbells for Boobs Amazing Grace event in Puerto Rico. Since this will be so close to Halloween, there will also be a Best Costume Contest, Prize Raffle, and other activites. Don’t forget to create your own donation profile by clicking on the Team link. If you raise $80+ you will recieve a B4B Reebok T-Shirt for you efforts.

We help you get stronger, please help us grow! Please share!
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Thursday, October 11

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico
CrossFit Fuerte San Juan, Puerto Rico
15 Minutes EMOM
5x Pushups
1x Box Jump
5x Pushups
2x Box Jumps
5x Pushups
3x Box Jumps
5x Pushups
4x Box Jumps….
Find your max and maintain that for the remainder of the 15 minutes

On Saturday, October 20, 2012, we will be joining our great friends at CrossFit 787 for the First Barbells for Boobs Amazing Grace event in Puerto Rico. Since this will be so close to Halloween, there will also be a Best Costume Contest, Prize Raffle, and other activites. Don’t forget to create your own donation profile by clicking on the Team link. If you raise $80+ you will recieve a B4B Reebok T-Shirt for you efforts.

We help you get stronger, please help us grow! Please share!
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Wednesday, October 10

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico
CrossFit Fuerte
400 meter Run
5 Rounds (not timed)
5x Clean/Press Right
10x American Swings
5x Clean/Press Left
10x KB Squats (use same bell as swings)
20 meter Sprint
10x Slamball
Take 1:30 between each round

On Saturday, October 20, 2012, we will be joining our great friends at CrossFit 787 for the First Barbells for Boobs Amazing Grace event in Puerto Rico. Since this will be so close to Halloween, there will also be a Best Costume Contest, Prize Raffle, and other activites. Don’t forget to create your own donation profile by clicking on the Team link. If you raise $80+ you will recieve a B4B Reebok T-Shirt for you efforts.

We help you get stronger, please help us grow! Please share!
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Tuesday, October 9

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico
CrossFit Fuerte
800m Run
5x 5/5 KB Snatches
3 minutes, 2 minutes, 1 minute
3 min. of Burpee-Pushups
2 min. of Air Squats
1 min. Planks

On Saturday, October 20, 2012, we will be joining our great friends at CrossFit 787 for the First Barbells for Boobs Amazing Grace event in Puerto Rico. Since this will be so close to Halloween, there will also be a Best Costume Contest, Prize Raffle, and other activites. Don’t forget to create your own donation profile by clicking on the Team link. If you raise $80+ you will recieve a B4B Reebok T-Shirt for you efforts.

We help you get stronger, please help us grow! Please share!
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Monday, October 8

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico
Doggie Fit

AFAP
400m Run
entonces,
2 Rounds
50x KB Swings
40x Pushups
30x Sandbag Squats
20x Burpees
10x Box Jumps

On Saturday, October 20, 2012, we will be joining our great friends at CrossFit 787 for the First Barbells for Boobs Amazing Grace event in Puerto Rico. Since this will be so close to Halloween, there will also be a Best Costume Contest, Prize Raffle, and other activites. Don’t forget to create your own donation profile by clicking on the Team link. If you raise $80+ you will recieve a B4B Reebok T-Shirt for you efforts.

We help you get stronger, please help us grow! Please share!
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Sunday, October 7

CrossFit Puerto Rico CrossFit Fuerte San Juan, Puerto Rico
Rest & Play, Enjoy your Day!

Coconut Ginger Chicken with “Rice”
Adapted from www.paleotable.com

Ingredients
1 lbs Boneless, skinless chicken thighs
1 Tbsp coconut oil
1 Tbsp minced fresh ginger
1 tsp Chili powder
1/2 tsp red pepper flakes
1 cup full-fat coconut milk
1 cup chicken broth
1 lb almost overcooked steam cauliflower, mashed
3 carrots, finely shredded in a food processor
3 green onions, sliced thin

Cut chicken into bite-sized pieces. Warm coconut oil in a large skillet over medium high heat. Add chicken and saute for about 5 minutes or until browned on both sides. Add ginger, chili powder & red pepper flakes, saute 1 minute. Add coconut milk and chicken broth. Stir in carrots. Reduce heat to medium, cover and braise for 10 minutes. Uncover, increase the heat to high, and cooked until liquid is almost evaporated, chicken is cooked through, and vegetables are tender. Remove from heatand stir in green onions. Serve atop cauliflower “rice”.

On Saturday, October 20, 2012, we will be joining our great friends at CrossFit 787 for the First Barbells for Boobs Amazing Grace event in Puerto Rico. Since this will be so close to Halloween, there will also be a Best Costume Contest, Prize Raffle, and other activites. Don’t forget to create your own donation profile by clicking on the Team link. If you raise $80+ you will recieve a B4B Reebok T-Shirt for you efforts.

We help you get stronger, please help us grow! Please share!
Posted in Recipes, Workouts | Leave a comment