Crossfit BC

Workout Of The Day

Overhead Squat  45/65

Starting with one rep the first minute, add one rep each minute, on the minute, until you cannot complete the set within the minute. See how far you can go in 20 Minutes.

Workout Of The Day

Team "WACKY WENDY"

21,15,12,9,6,3,6,9,12,15,21
Pullups
Back Squat 65/95
Shoulder Press 65/95
Situps

Teams of 2 must divide the work evenly and do the exercises in order

Rest Day

Workout of the Day

"GRIFF"

800m Run Forward

400m Run Backward

800m Run Forward

400m Run Backward

Workout of the Day

40,30,20,10

Burpees

Superman

Knees To Elbows

Box Jumps

Double Unders

Workout of the Day

"Daniel"

50 Pullups

400m Run

21 Thrusters 65/95

800m Run

21 Thrusters

400m Run

50 Pullups

Workout of the Day

5 Rounds For Time

15 Snatch 65/95

400m Run

Workout of the Day

Push Press 5,3,3,1,1..To Max

Workout of the Day

As Many Rounds As Possible In 12 Minutes

10 KB Swings 35/50

10 Hang Squat Cleans 45/65

10 V-Sits

10 Over Head Walking Lunges 10/25 Plate

Rest Day

Penne with Sautéed Chicken, Apples and Cranberries

Yield:4

Tangy and sweet apples and cranberries add punch to this chicken and pasta dish. All you need is a crisp green salad on the side. 

Tips: 
Left-over turkey can be used instead of the chicken.

INGREDIENTS:

Penne with Sautéed Chicken, Apples and Cranberries:

• 1 tbsp (15 mL) butter, divided
• 1 lb. (500 g) boneless skinless chicken, cut into strips
• 4 x green onions, sliced
• 2 x tart cooking apples, thinly sliced
• pinch ground nutmeg
• salt and pepper
• 2 tbsp (30 mL) cider vinegar
• 1-1/2 cup (375 mL) 35% whipping cream
• 1/2 cup (125 mL) dried cranberries
• 12 oz (375 g) penne or other short pasta
• 1 cup (250 mL) shredded old cheddar cheese
• Chopped fresh chives

DIRECTIONS:

Penne with Sautéed Chicken, Apples and Cranberries:

1. In a large skillet, melt half of the butter over medium-high heat; brown chicken strips, in batches; transfer to a bowl.
2. Add remaining butter to skillet. Add green onions, apples, nutmeg, 3/4 tsp (4 mL) salt and 1/4 tsp (1 mL) pepper; cook, stirring, for about 3 min or until softened. Add vinegar, scraping any bits stuck to pan. Stir in Cream and cranberries; bring to boil. Reduce heat and boil gently, stirring often, for about 3 min or until slightly thickened.
3. Meanwhile, in a large pot of boiling, salted water, cook pasta for about 10 min or until tender but firm. Drain and return to pot.
4. Add chicken and any accumulated juices to sauce; simmer for about 3 min or until chicken is no longer pink inside. Pour over cooked pasta and sprinkle with cheese; toss to coat. Season with salt and pepper. Serve sprinkled with chives.