Sunday 110130

Two rounds for time:

100 Squats

20 Push jerks, 135#/95#

Post time to comments.

Bubba Gump Shrimp Boats 

Shrimp boats
This is a very tasty recipe that we adapted from every day paleo.  It brings together the sweetness of mango and the spiciness of bell peppers.  These were a big hit at the New Years WOD!

24oz of shrimp  16P
4 bell peppers, mix and match colors  1pepper roughly= 1C
4cups of chopped celery  2C
1 mango  4C
1/4cup of Olive oil  36F
1/4cup lemon juice
dash of cayenne pepper
dash of Mrs. Dash and pepper
Paprika and parsely
Shrimp boat prep 

Pre-heat the oven to 500F and cut the peppers into quarters.  Place peppers on a cookie sheet and cook each side for 5 minutes. Remove peppers and let cool.  Chop up shrimp, celery, mango and mix in a bowl with oil, Mrs. Dash, and juice.  When the peppers have cooled pile on the tasty shrimp mix on the peppers.  Top with cayenne, paprika and parsely. 
This recipe will make 1P .6C 2.25F per boat 




  1. Matt :

    6:22 @ 155#

  2. Mas :

    8:46 @ 135#

  3. Cherie :

    7:20 95# CC

  4. Cherie :

    Rowed my ass off today.
    5 rounds of tabata, not 5 x :20 on :10 off, but 5 rounds of 8 :20 on :10 off each eight set was at a different damper setting.
    Followed by For time:
    1000m row
    10 KB swings 16kg
    2 burpees
    800m row
    8 KB swings 16kg
    4 burpees
    600m row
    6 KB swings 16kg
    6 burpees
    400m row
    4 KB swings 16kg
    8 burpees
    200m row
    2 KB swings 16kg
    10 burpees
    18:35 Miserable. You could also do this WOD as simple a 3k, that’s what it was.

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