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Wednesday September 23, 2015 CrossFit Stapleton- Denver, CO


This puréed Moroccan Spiced Carrot Pumpkin Soup is sweet, spicy, bursting with flavor and ready in less than 30 minutes! Simply sauté your vegetables and blend.
  • 2 tablespoons coconut oil
  • 1 medium onion, chopped
  • 2 medium carrots, diced small
  • 2 teaspoons fresh ginger
  • 1 teaspoon cumin
  • 1 teaspoon cinnamon
  • 1 teaspoon turmeric
  • ½ teaspoon paprika
  • 2 cups chicken broth, divided
  • 1 (15 ounce) can of pumpkin
  • ½ cup dairy free milk
  • 1 teaspoon honey or maple syrup
  • ½ teaspoon lemon juice
  • Salt and pepper, to taste
  • Fresh cilantro and coconut milk (canned), garnish
  1. Heat oil in a stockpot over medium high heat. Add in onions, carrots and spices, and sauté for 10-12 minutes or until the vegetables are tender, stirring occasionally.
  2. Turn off heat. Let vegetables cool slightly and then transfer to a blender or food processor with ½ cup of the chicken broth. Cover, blend until smooth and set aside.
  3. In the same saucepan, combine pumpkin, remaining broth and milk over medium heat. Stir in the puréed vegetable mixture and heat through.
  4. Stir in the honey and lemon juice, and season with salt and pepper.
  5. Ladle soup into bowls. If desired, garnish with cilantro and coconut milk.
If you are not worried about being dairy free you can substitute grass-fed ghee or butter for the coconut oil and replace the dairy free milk with organic heavy cream. To make this vegan friendly, you could replace the chicken broth with vegetable broth and use maple syrup in place of the honey. Also, this soup is only mildly spicy, so feel free to adjust the spices according to your palate.




A. Every 3 minutes, for 15 minutes (5 sets):

Push Press x 3-5 reps

Goal is to establish today’s 5-RM.

Every minute, on the minute, for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 5 Power Cleans

(use the heaviest weight you believe you can successfully handle – note weight used)

Score = load



A. Three sets of:

Dumbbell or Barbell Push Press x 6-8 reps

Rest 45 seconds

Single Leg Hip Bridge x 8-10 reps each leg @ 2011

Rest 45 seconds

Partnered Leg Tosses x 15-20 reps

Rest 45 seconds

B. Every minute, on the minute for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 8 Tall Box Jumps

(you pick the height – jump up and step down)



AMY’s & Rachel’s Birthday WOD

Teams of 3
Each partner completes 5 rounds of rowing.  Other member AMRAP wall balls or sit ups.  Partners switch when rower is done.
200 meter row.
Wall Balls
Abmat Sit-ups
1 Round for Time
100 DU ( or 200 singles)
60 air squats
40 mtn climbers
20 Push Press
400 meter run
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