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Wednesday January 20, 2016 CrossFit Stapleton- Denver, CO

Blueberry Lemon Scones

3.-Blueberry-Scones

 

 

 

 

 

 

Ingredients: 

  • 2 3/4C Almond flour
  • 2T coconut flour
  • 3T coconut sugar
  • 1 1/2 t baking soda
  • 1/4T salt
  • 2 eggs
  • 2T maple syrup
  • 1T lemon juice (lemon)
  • 1T lemon zest
  • 1t vanilla extract
  • 2/3C fresh blueberries

Directions: 

  1. Preheat oven to 325F and line a baking sheet with parchment paper.
  2. Whisk together all dry ingredients (salt/flours/baking soda/sugar) in a large bowl. In a smaller separate bowl whisk together the eggs, maple syrup, lemon juice, zest, and vanilla.
  3. Pour the wet into the dry and mix until you get a cookie dough like consistency. Gently fold in the blueberries.
  4. Using a spoon scoop and drop 1/4C portions onto your lines baking sheet, spacing about 2 inches apart. Flatten thescones with your fingers so they are about 1 inch thick.
  5. Bake for about 18 minutes, or until golden brown!
  6. Allow to cool a bit before digging in.

 

CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch x 2-3 reps
(pause in the receiving position for 1-2 seconds)

Focus on speed and perfect mechanics, and build in load over the course of the sets.

B. Three rounds for time of:
30 Overhead Walking Lunge Steps (45/25 lbs)
15 Pull-Ups
400 Meter Run

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Fitness-

A. Four sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Wall Climbs x 2-3 reps
Rest 60 seconds
Hollow Hold/Rock x 30-45 seconds
Rest 60 seconds

B. Three rounds for time of:
30 Overhead Walking Lunge Steps
15 Pull-Ups
400 Meter Run

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BOOTCAMP RX CLASS:

A. Core WOD – 5min AMRAP:

10 Russian Twists

15 med-ball sit-ups

20 bicycle sit-ups (2 count)

B. Three rounds for time of:
30 Overhead Walking Lunge Steps (w/ plate)
15 Toes to Bar
50 Stick Jumps

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