Fight Gone Friday

Mel cranks out the SDLHP in prep for Fight Gone Bad on September 26, 2009.

There is a lot going on at CrossFit Cedar Park this month. Be sure to check some of these events:

Saturday Sept 5 @ 9:30am – Open Gym
Monday Sept 7 @ 8:30am – Community Workout (This will be the only class of the day!)
Saturday Sept 12 @ TBA – Caveman Nancy Finals (This is going to be awesome, come support!)
Saturday Sept 19 @ 9:30am – Open Gym
Saturday Sept 26 @ 8:ooamFight Gone Bad on the SW corner for Buttercup and 183.

Grilled Chipotle Orange Chicken
1 lb chicken breast, boneless, skinless
3 cloves garlic, pressed
1 tablespoon herbes de provence
2 tablespoons agave nectar
1 teaspoon celtic sea salt
1 tablespoon chipotle chile powder
1 cup orange juice, freshly squeezed

1.Rinse chicken breasts and pat dry with a paper towel
2.Place chicken in a 9×13 inch pyrex baking dish
3.Pour orange juice over chicken breasts
4.In a small bowl, combine garlic, herbes de provence, agave, salt and chipotle, then rub mixture onto chicken breasts
5.Marinate chicken in refrigerator, time permitting for up to 5 hours
6.Place chicken breasts on a plate, and reserve marinade
7.Grill each side of chicken on barbecue until chicken is cooked through
8.Cook marinade, bringing to a boil, then reduce heat and cook for 10-15 minutes
9.Serve chicken with marinade
 
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Fight Gone Friday
WOD
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

OH Squat
Push Ups
Push Press
Front Squat
Back Extension
Rest

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

One comment

  1. Nice workout…

    I will have to modify this to be able to do it at home.

    Dave

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