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Thursday December 10, 2015 CrossFit Stapleton- Denver, CO

Paleo Gingerbread Cookie




  1. Preheat the oven to 350 degrees F.
  2. Add the first seven ingredients (dry) to a bowl and mix together.
  3. Pour in the molasses and oil and mix well.
  4. Use a spoon to scoop out mounds of cookie dough. Form the dough into cookie shapes (they will bake to the same size and shape you form them into) and place them on a baking sheet.
  5. Bake for 10 to 14 minutes or until browned around the edges.
  6. Allow cookies to cool at least 10 minutes before removing from the cookie sheet and enjoying


– If you don’t have nutmeg and cloves on hand, you can omit them and use 1/2 teaspoon of allspice

Recipe From:



A. Six sets of:

3-Position Snatch

(high hang, mid-thigh, then from the floor)

Rest 2-3 minutes

Build over the course of the six sets.

B. Complete as many rounds and reps as possible in 7 minutes of:

7 Overhead Squats (135/95 lbs)

7 Box Jumps (24″/20″)

7 Toes to Bar



A. Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Unsupported L-Seated Dumbbell Press x 8 reps @ 2111

Station 2 – Supinated-Grip Barbell Row x 6-8 reps @ 2111

Station 3 – Alternating Reverse Lunges with Dumbbells x 20 reps

B. Complete as many rounds and reps as possible in 7 minutes of:

7 Toes to Bar

14 Goblet Squats

100 Meter Run



A. WOD- 15min AMRAP:

10 pushups

20 box jumps

30 v-ups

40 mountain climbers

50 DUs

– Run 50m shuttle every 3 min.

B. 9min AMRAP:

20 leg lifts

20 step ups to high knee (10 per leg) (russian step-ups)

20 russian twists (10/6)

– Bear crawl 15m shuttle ever 3min.

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