8 yr old Garrison getting his Burpees in!! While Dad is suffering through his WOD!!

WOD 

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

CFE WOD

Wednesday,  Tempo Intervals

Enjoy this Kids!

CrossFit Main Site Rest

CFE choose sport and distance…

Swim: All distances: 3 x 300m without deviating more then 5 seconds from best 300. recover 1 min

Bike: SC: 3 x 4 miles without deviating more then 45sec from best 4 mile, recover 1 min LC: 3 x 6 miles without deviating more then 1min from best 6 mile., recover 2 min. U: 3 x 10 mile without deviating more then 1min 30sec from best 10 mile recover 5 min

Run: SC: 3 x 1 mile without deviating more then 10sec then best 1 mile, recover 2 min. LC: 3 x 2 mile without deviating more then 20 sec then best 2 mile, recover 4 min. U: 3 x 5k without deviating more then 2 min from best 5k, recover 5 – 10 minutes

C2: SC: 3 x 1 mile without deviating more then 10sec then best 1 mile, recover 2 min. LC: 3 x 2 mile without deviating more then 20 sec then best 2 mile, recover 4 min. U: 3 x 5k without deviating more then 2 min from best 5k, recover 5 – 10 minutes

Chez Lorraine’s Baked Salmon

4 salmon steaks (about 1 ¾ pounds)

4 tablespoons lemon juice

1 teaspoon dill weed

2 tablespoons finely chopped fresh chives

Lime wedges 

Place individual salmon steaks on pieces of aluminum foil large enough to wrap each steak. Pour a tablespoon of lemon juice over each steak, sprinkle with dill and seal each steak in an aluminum pouch. Put the aluminum sealed steaks in a Pyrex dish and bake at 350 F for 30 minutes or until the fish flakes easily with a fork. Serve salmon with sprinkled chives and lime wedges