Barely Buttered Coffee


90 Second Plank then Max Push Ups, rest 2 Minute

60 Second Plank then Max Push Ups, rest 1 Minute

30 Second Plank then Max Push Ups

Whether it’s what gets you out of bed in the morning or what carries the conversation, coffee needs no introduction; milk and sugar need no involvement.

Instead, we believe ghee is the golden ticket to the perfect cup. If you’re unfamiliar with ghee, it’s essentially pure butter fat rendered through heating butter slowly until all water content boils off, and the dairy proteins coagulate. It’s then cooked until these milk proteins caramelize, giving the butter fat a nutty, sweet taste. Finally, the butter fat is separated from the caramelized dairy proteins and, voila, you have ghee.

The creamy rich consistency of our Barely Buttered Coffee will not disguise the boldness and flavor of your preferred grind, but it will make Monday’s more tolerable.

If the smell of coffee won’t wake you up then the pump from max push ups will. Be sure to post your total number of push ups to the comments below and let us know what your favorite blend to use with our recipe is!

Barely Buttered Coffee

  • Servings: 1.5 cups
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12 ounces coffee

1 tablespoon ghee

1 tablespoon refined coconut oil


-Brew coffee-

1). Add both ghee and coconut oil to coffee and pulse with an immersion blender until a frothy foam forms and both are fully blended into the coffee. WOD. Eat. Repeat.

*Efficiency Tip* – Use cored peppers for edible mugs.

Shepherd’s Pie


100 Alternating Pistols for Time

Athlete must perform 3 Strict HSPU at the top of every minute

(including the start, at 0:00)

Lets be honest, the “meat and potatoes” of any satisfying meal is good feeling and great flavors. Therefore, it’s the homey spirit and delectable simplicity of Shepherd’s Pie that make this dish a classic. We just make it Paleo.

While beef or lamb is the prescribed protein for this traditional dish, we decided to go ‘above RX’ by choosing to use venison instead. Many of you may not be as fortunate as we are to have local resources for obtaining fresh deer meat and we recognize that venison is seasonal, regional, and often difficult to come by. However, if you can get your crosshairs hands on some, it’s worth buying in bulk. Stock the freezer and start the clock, these pistols aren’t for hunting.

Post WOD time to comments and be sure to let us know where you got your venison from!

Shepherd's Pie

  • Servings: 4-6
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For the Sweet Potato Topping

2 large sweet potatoes (approx. 1 ½ lbs)

2 tablespoon ghee

1 teaspoon kosher salt

½ teaspoon black pepper

3 strips of bacon

For the Filling

1 pound venison

1 medium onion, chopped

3 strips of bacon, cut into ½” pieces

3 garlic cloves, minced

2 cups mushrooms, diced

2 cups turnips, chopped

1 cup vegetable broth

1 teaspoon dried rosemary

½ teaspoon dried thyme

½ teaspoon ground mustard

½ teaspoon cinnamon

½ teaspoon black pepper


-Preheat the Oven to 400’-

1). Peel and chop the sweet potatoes (about ½ inch cuts) and place them in a pot of cold water, making sure the potatoes are completely submerged. Cover the pot with a lid and, setting the heat on high, bring to a boil.

2). Once boiling, remove the lid and reduce the heat to low. Continue to cook the sweet potatoes for another 15 minutes so they become soft and tender to the forks touch.

*Efficiency Tip: While the sweet potatoes are in the pot go to step 4 for instructions on cooking the “filling”*

3). Drain the pot and put the sweet potatoes in a bowl. Add salt, pepper, and ghee and mix/mash until all ingredients are incorporated and potatoes are smooth, set aside.

4). In a large saute pan, cook 3 strips of bacon to just under preferred readiness and remove from the pan. Chop into bits and set aside. This will be the bacon we use for the potatoes’ topping.

5). In the same pan, add the onions and garlic and cook on a medium-high heat for 5-6 minutes.

6). Add the mushrooms, turnips, and the pre-cut bacon (for the filling, not the topping!) to the pan and continue to cook for 3-4 minutes.

7). While these ingredients are sauteing, place the venison in a separate bowl and add all the spices, mixing them into the meat evenly.

8). Add the seasoned venison to the saute pan and cook on a medium-high heat until brown.

9). Once brown, add the cup of vegetable broth and reduce the heat to low. Let it simmer for 10 minutes, stirring occasionally.

10). Once 10 minutes has passed, transfer the “filling” from the saute pan to a large baking dish (We used a 10 by 5-inch glass casserole dish) and layer the mashed sweet potato on top.

*Efficiency Tip 2: It is important to make sure the edges of the baking dish are sealed with the sweet potatoes so that the juices from the filling do not bubble up and spill onto the top of the mash.

11). Sprinkle the layered sweet potatoes with the cooked bacon bits from step 4 and place in the oven for 20-25 minutes (just as the sweet potatoes’ edges begin to brown).

12). Remove and set aside to cool for at least 10 minutes before serving. WOD. Eat. Repeat. 

Baba Ghanoush


1 Minute Max Double Unders

1 Minute Max Sit Ups

2 Minutes Max Double Unders

2 Minutes Max Sit Ups

3 Minutes Max Double Unders

3 Minutes Max Sit Ups

Whether on the rings or in a bowl dips are typically approached as unassuming accompaniments to the main attraction; yet they often seem to be what people talk about long after the sweat has dried and the dishes are done. Anyone who doubts this need only to look back to Individual Event 6 of the 2014 Crossfit Regionals: a classic – yet seemingly unfinishable – chipper.

This dip is a little different. No chips. Instantaneously finishable.

A great stand in for hummus, our baba ghanoush can be enjoyed with cucumbers, carrots, or any crunchy vegetable. Plus, it pairs deliciously with various grilled meats (our favorites are chicken and lamb). Let us know your favorites and remember to post total reps of double unders and sit ups to the comments below.

Baba Ghanoush

  • Servings: 2 cups
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2 medium eggplants (2.5lbs total)

2 garlic cloves

juice of 1/2 a lemon

2 tablespoons tahini

1 teaspoon smoked paprika

1/2 teaspoon kosher salt

Olive oil, for roasting and drizzling

Fresh parsley

Pomegranate seeds for garnish


-Preheat broiler-

1). Cut eggplant in half lengthwise and brush cut sides with olive oil. Line a baking sheet with tin foil, and arrange eggplant slices cut side down on the baking sheet.

2). Broil eggplant until the skin begins to blister, approximately 7-8 minutes.

3). Move the eggplant to the middle rack of the oven, and reduce the heat to to 425℉. Bake for 15 minutes or until eggplant becomes very soft to the touch.

4). Remove eggplant from the oven, and once the tinfoil becomes cool enough to handle fold it over the eggplant slices to enclose them. Set aside the eggplant packet to cool for 5-7 minutes.

5). Uncover the eggplant, gently peel off the skin and discard any liquid that may have accumulated. Put eggplant, garlic, lemon juice, tahini, smoked paprika, and salt into a food processor and process until smooth.

6). Once the desired smoothness is achieved, finely chop the parsley, add to the food processor and pulse a few times to combine.

7). Transfer to a serving bowl, drizzle with olive oil and garnish with pomegranate seeds. Vegetable dippers mandatory, ring dips optional. WOD. Eat. Repeat.

Bacon Guacamole


3 Rounds for Time

66 Double Unders

33 Burpees

Rest 1 Minute in between Rounds

Sure, sometimes less is more, but sometimes less needs bacon. Though guacamole and bacon are delicious on their own, they often inhabit different worlds. We think this is unfortunate, and that they should get to know each other.

Adding salt, citrus, and a little spice to both avocados and pork is a great way to enhance and brighten the already mouth-watering flavors inherent in these two foods.  Additionally the smoothness of the avocado carries the smokiness of the bacon well, and will linger on your taste buds long after the last bite.

Similarly, we think double unders and burpees are a perfect pairing. We’ve all been there during a long set of burpees when our toes just barely leave the ground. In this WOD the rope will be the judge, and we hope that the smoothness of the avocado your double unders will carry you through the smokiness of these burpees. It’s about to get spicy.

Post WOD time in the comments section and let us know your preferred complement to this tasty dish (plantain chips, carnitas, just a spoon, a jump rope, etc.)

Bacon Guacamole

  • Servings: 2 cups
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2 ripe avocados

5 strips of bacon

1 tablespoon bacon fat

1 garlic glove, minced (or pressed)

1/2″ jalapeño, minced

1 teaspoon garlic powder

1/4 red onion, chopped

juice of 1/2 a lime

1 small tomato, seeded and chopped

salt and pepper to taste



1). Cook the bacon until crisp (the crispier the bacon the easier you will be able to crumble it later on). Once the bacon is crisp, transfer to a paper towel to let cool and reserve the fat rendered from cooking.

2). Cut the avocados in half, remove the pits, and scoop into a medium mixing bowl.

*Efficiency Tip* – Tap the pit of the avocado with a sharp knife and twist gently back and forth to easily remove.

3). Add bacon fat, garlic, jalapeño, garlic powder, onion, lime juice, salt, and pepper to the bowl and mash with a fork until well-combined and to your desired level of chunkiness or smoothness.

4). Pinch off some cilantro leaves and finely chop. Crumble the bacon and stir it along with the tomato and cilantro into the guacamole. WOD. Eat. Repeat.

Balsamic Blackberry Chicken Quarters


14 Minute AMRAP:

 7 Push Ups

14 Alternating Lunges

21 Sit Ups

28 Double Unders

While Martha Stewart may have never willingly performed a burpee in her life, she’s still made some veteran moves in the kitchen and is a valuable resource for converting poods to pounds fresh herbs to dried (3 fresh to 1 dried, and for future reference three teaspoons equal one tablespoon).

If you can’t get your hands on the fresh stuff, no shame in going with the dried…but it may be time to invest in some potted herbs.

Post WOD rounds and reps to comments.

Balsamic Blackberry Chicken Quarters

  • Servings: 2-4
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For the Chicken

4 chicken leg quarters

1 lemon juiced + 1 tablespoon zest

3 cloves garlic, minced

1/4 cup olive oil

1 tablespoon fresh thyme (1 teaspoon if using dry)

1 tablespoon fresh rosemary, chopped

For the Balsamic Blackberry Reduction

1 tablespoon ghee

1/4 cup red onion, diced

1 cup balsamic vinegar

2 cups fresh blackberries

1/2 cup honey

1 bay leaf

salt and pepper to taste


1). Combine ingredients for the chicken in a large ziploc bag, seal tightly and massage over chicken. Place in the refrigerator for at least 1 hour.

2). Preheat oven to 450℉ and line a baking sheet with parchment paper. Yes, parchment paper really does make a difference.

3). While waiting for the oven to warm up, melt the ghee in a medium saucepan over medium heat. Once the ghee has completely melted add the diced red onion and cook until translucent, stirring occasionally.

4). Add the remaining ingredients to the saucepan and increase the heat to medium high. Bring to a boil, and then reduce the heat to achieve a low simmer. Allow to simmer uncovered for 15 minutes or until the reduction reaches your desired thickness (you should aim to reduce the liquid by 1/3 to 3/4). Be sure to stir from time to time to avoid burning.

5). While the balsamic reduction is simmering place the chicken leg quarters on the baking sheet (meaty side up like in the pictures), and place in the oven for 30-35 minutes until juices run clear and skin is crisp.

6). Plate the chicken and drizzle with the balsamic blackberry reduction. Don’t eat the bay leaf. WOD. Eat. Repeat.

Blueberry Cashew Pancakes



5 Rounds for Time

6 Alternating Pistols

12 Burpees

24 Double Unders


These pancakes reheat well over open flame, and are a must-pack for all active recovery hikes.

If the squat, deadlift, and bench press are the foundational lifts of powerlifting, then  pancakes, waffles, and french toast can be considered the platform of powerbreakfasting. While weight belts may be optional, we recommend getting your hands on something white and powdery for both.

The chalk bucket is the obvious go-to for the gym, but what about in the kitchen? Baking powder or baking soda, what’s the difference? Most commercial baking powder contains cornstarch, so that’s a no-rep in the Paleo community. However the good news is that it’s easy to make a Paleo version at home. Add a little acid to baking soda (like cream of tartar) and you’ll be able to achieve that same fluffiness in food that is associated with baking powder. Try it out with these PR pancakes, then go lift something heavy.

Post your WOD time in the comments section and let us know how these pancakes helped you reach a new one rep max on your squat, deadlift, or bench press.

Blueberry Cashew Pancakes

  • Servings: 18 pancakes
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2 cups cashew meal

1 teaspoon baking soda

1/4 teaspoon cream of tartar

1/4 teaspoon kosher salt

4 eggs

3 tablespoons honey

1/4 cup coconut milk

1 1/2 cup fresh blueberries

Ghee, for greasing pan


1). Combine all dry ingredients in a large bowl and and mix well.

2). Add eggs, honey, and coconut milk to the dry ingredients and stir vigorously until no lumps remain.

3). Heat a large pan over medium-high heat and once the pan is hot add approximately half a teaspoon of ghee to the pan.

4). Ladle batter onto the pan until you achieve your preferred pancake size (we used a tablespoon of batter on a 10″ pan and were able to cook three pancakes at a time, scale as needed).

5). Once bubbles start to surface on the pancakes press the fresh blueberries into the uncooked batter and flip. Pancakes will typically require cooking 2-3 minutes per side.

6). Continue making pancakes until no batter remains. WOD. Eat. Repeat.

Grilled Turkey Burgers with Roasted Apple


For Time

20 Squats 15 Sit Ups 10 Push Ups

19 Squats 15 Sit Ups 11 Push Ups

18 Squats 15 Sit Ups 12 Push Ups

17 Squats 15 Sit Ups 13 Push Ups

16 Squats 15 Sit Ups 14 Push Ups

15 Squats 15 Sit Ups 15 Push Ups

Eggs and… burgers? Sure bacon or sausage may be the standard for breakfast meats, but how come the burger hasn’t made it into the rotation? Don’t get us wrong, these delicious patties are always an afternoon/evening favorite for picnics, potlucks, and everything in between, but why stop at lunch and dinner? Why not enjoy these juicy burgers for breakfast too?

Whether you’re having a barbecue in the backyard or a craving at the break of dawn, enjoy our Grilled Turkey Burgers any time of the day! But don’t forget to replace the would-be bun with some roasted apple slices for a sweet and tangy crunch; just be sure to finish the WOD before the tryptophan sets in.

Post WOD time to comments and let us know if you decide to mix it up by substituting other apples for the Cortland.

Grilled Turkey Burgers with Roasted Apple

  • Servings: 2-3
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For Burgers

1 pound ground turkey

1/2 cup onion, diced

1/4 cup cashew meal

3 cloves garlic, minced

1 tablespoon dried sage

1 tablespoon dried oregano

1/2 teaspoon sea salt

1/2 teaspoon fennel seed

1/2 teaspoon nutmeg

1/4 teaspoon black pepper

For Roasted Apple

1 Apple (we are partial to Cortland)

2 Tablespoons raw honey

1/2 teaspoon cinnamon

1/8 teaspoon sea salt


– Preheat Oven to 350 Degrees –

1). Combine all dry ingredients for burgers in a large bowl.

2). Add onions, garlic, and ground turkey to the bowl and mix all ingredients generously

*Efficiency Tip* –  Wet your hands with water before handling ground turkey, it has a tendency to stick to your fingers easily otherwise.

3). Form 5-6 burger patties (roughly 1 1/2 – 2″ thickness), set aside and start the grill.

4). While the grill heats, core and slice the apple to about 1/4″ thickness.

5). Combine the honey, cinnamon, and salt in a small bowl and add apple slices.

6). Once all the apples are evenly covered with the mixture spread them across a baking tray (use parchment paper or lightly oiled aluminum foil) and place in the oven for 10-12 minutes, or once the edges are brown.

7). By the time the apples are in the oven the grill should be ready, place the burgers on there and grill for 6-7 minutes per side (only flip once)

8). Plate the burgers on a bed of roasted apple or smother the burgers with the slices. WOD. Eat. Repeat.

Acorn Squash Porridge



Hand-Release Push Ups

Jumping Squats

If you can turn on an oven you can make this recipe. If you can do a push up and a squat you’ll have no trouble hand-releasing and jumping this WOD.

One of the bonuses of this recipe is that you will probably end up making more than you can eat in one sitting, which is great since cooked acorn squash can last up to five days in the refrigerator and tastes just as good heated in the microwave. We recommend making a batch of this at the beginning of your week and portioning it out into containers for an easy access quick breakfast before the 5am WOD at your affiliate.

Post WOD time and any other combination of nuts, seeds, or spices used to comments.

Acorn Squash Porridge

  • Servings: approx. 3 cups
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Large Acorn Squash (approximately 3lbs)

1Tablespoon roasted

sunflower seeds

1teaspoon flax seeds

1/4teaspoon cinnamon

1/4cup coconut milk


-Preheat oven to 400℉-

1). Cut squash in half lengthwise.

2). Place squash cut side down on a baking sheet, and pour water until the water level reaches halfway up the sides of the baking sheet.

3). Bake for 45 minutes. Check periodically and add water if parts of the baking sheet are dry (there should always be a least a thin layer of water).

4). Remove from the oven and carefully flip the squash cut side up. Use a spoon to scrape out the seeds and discard.

5). Scoop out into bowls and top with coconut milk, sunflower seeds, flax, and cinnamon and serve immediately. Alternatively, this dish reheats well and can be stored in the refrigerator for up to a week. WOD. Eat. Repeat.

*Efficiency Tip* – Make this at the beginning of the week and portion out into airtight containers for a breakfast ready-to-go. Eat cold, or heat in the microwave on “High” for 1-2 minutes…then go PR your life.

Chocolate Chia Pudding


10 Minute AMRAP:

 30 Double Unders

15 Rope-Facing Burpees

(Much like the bar-facing burpee, both feet must jump over the rope at the same time; no step overs).

Not too long ago if someone said “chia” most people would probably think “pet.” You typically got a chia pet if your parents didn’t trust you enough to shoulder the burden of being responsible for a living, breathing, barking creature. While we don’t recommend ever eating your pets, we do encourage you to be gluttonous with these little seeds.

As far as plant foods go, chia seeds are one of the best sources for protein, and a great source of calcium and phosphorous. Because they contain a balanced combination of all nine essential amino acids they are considered a “complete protein,” thus allowing your body to maximize the nutrients bundled up in chia seeds.

Post WOD rounds and reps to comments and let us know how you cha-cha-cha chia!


Chocolate Chia Pudding

  • Servings: 1
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1cup coconut milk

1Tablespoon honey

1Tablespoon maple syrup

¼ cup chia seeds

2Tablespoons cocoa powder


1). Combine all ingredients in a bowl and stir. You may need to spend a little time slowly stirring until cocoa powder is fully incorporated into the mix and not clumpy. Be patient.

2). Put in the refrigerator for at least 2.5 hours, or overnight. WOD. Eat. Repeat.

*Efficiency Tip* – You may also combine all ingredients into a jar and shake vigorously.

Banana Blueberry Porridge

Banana BannerWOD

4 Rounds of 3 Minute AMRAPs

 25 Push Ups, 25 Squats, Max Double Unders in remaining time

rest 2 Minutes in between rounds

Score total reps of DUs

When any seasoned Crossfitter thinks of “benchmark workouts” the first one that comes across everyone’s mind is…yeah, her. Now we can all agree that Fran is quite a rascal but who knows whether she’s brunette, blonde, or blue-haired. One thing is certain though, she is hungry; nothing too hot, nothing too cold, but for something just right.

That “just right” is our Banana Blueberry Porridge, a “benchmark” here at afterWOD and a recipe that can be completed in under your best Fran time, guaranteed. If you are efficient at thrusters then chopping, mashing and mixing these ingredients should be no problem. The end result is sure to be as tasty as any sub 2-minute milestone. But be careful where you leave your porridge in case any Goldilocks comes around your kitchen while you’re working out.

Post total reps of Double Unders to comments and let us know your best time completed for whipping up our benchmark Banana Blueberry Porridge!

Banana Blueberry Porridge

  • Servings: 1
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1 ripe banana

1/4 cup light coconut milk

1Tablespoon coconut oil

pinch of salt

pinch of ground cinnamon

3Tablespoons almond meal

1teaspoon flax seeds

handful of blueberries


1). Cut the banana up into 4-6 pieces, place in a bowl and cover with the coconut milk and oil.

2). With a spoon chop/mash the banana.

3). Add salt, cinnamon, almond meal, and flax seeds and stir until almond meal is no longer lumpy.

4). Throw some B’s on that. WOD. Eat. Repeat.