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Here at DC we are giving you a treat this Shrove Tuesday. Paleo Pancakes

2 Whole Eggs
1/2 Cup Almond Flour
1/2 Cup Coconut Milk
2 Teaspoons of Cinnamon
1 Punnet of Bluberries

Combine all ingredients and then put it in the pan- flip to your hearts desire

WOD

A] 30m Prowler Shuttle
Max In 1minute (35kg/15kg)

B] 12 minute Amrap
6 Push Press (50/30)
9 Box Jumps (24′/20′)
12 KB Swings (32/20)

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>Classic CrossFit Vid

A] Good Mornings
5,5,5

B] ‘Helen‘
3Rounds
400m
12 KB Swing (24/16kg)
21 Pull Ups

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A Picture Tells 1000 Words-Nigel and Ollie Post WOD

Dates- Share the PAIN 26-3-11
           CrossFit Bath 2-4-11


News-Gwenno is starting the ball rolling on a DC social, we’re thinking the Bay for a Beer and Chicken……sounds perfect. Lets start chatting dates in Class……

Before then get on the Bar and…….

WOD

A] Deadlift 5,5,5+

B] 5 Rounds For Time
     5 Burpees
     10 C2B Pull Ups
     15 KB Swing (24/16)

C] Midline- Coaches Choice

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KBS to Sprint from CrossFit Newcastle on Vimeo.

Courtesy of Give’m Cold Steel

A] 8 Rounds
     5 KB Swings
     20m Sprint

B] 5 rounds
     200m Run
     10 Squat Cleans (50/30)
     5 HSPU

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Today’s WOD

30 SDHP 35kg/25kg
30 Box Jumps 24/20
3 Laps
30 Burpees
30 Push press 35kg/25kg
3 Laps
30 Plate Situps 20kg/10kg
30 Swings 24kg/16kg
3 laps
30 Push Ups
30 Lunges 20kg/10kg

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Dan, Gareth, Spud and Hannah on the Tyres

A] Back Squat – 5×60%, 3×70%, 3×3 @80%

B] 5Rounds for Time:

 8 Ring Dips

24 KB Swing

250m Run

C] Accumulate 2min L-sit

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