11 August 2009

WOD 2009 0811

@ Urban CrossFit

AMRAP in 12 min:
5 deadlift, 90kg
6 ring dips
7 box jumps, 30"

8 rds + 4 deadlifts

1 comment:

  1. Paleo_princess's Nut Butter Cheesecake (Squares)

    This makes a small batch, as I scaled down & modified the recipe from one that started out with about 4x each ingredient (so you can resize accordingly, if needed. The original cheesecake with 2lbs of cream cheese baked in a round cheesecake pan for 80 minutes.)

    8 oz cream cheese, softened
    1/4 c nut butter
    1 egg
    2-4 TBS maple syrup (I used 2.5 TBS)
    1/2 tsp vanilla
    1 TBS coconut flour
    1/8 tsp cinnamon
    1/8 tsp ginger

    1. Beat cream cheese until light and fluffy, about 5 min. Beat in the syrup until fully mixed & light.
    2. Add egg, mix until fully incorporated. Add vanilla and nut butter. Beat until light and fluffy.
    3. Add dry ingredients Beat until combined properly, scrape down the sides.
    4. Pour batter into baking pan of choice. I used a standard brownie pan (8x8), but you could also pour into cupcake tins, regular round springform pans etc.
    5. Place cheesecake pan in a second, larger pan in a 300F oven, then pour boiling water in the pan, to come half-way up the cheesecake pan.

    6. Bake for 25-35 min, until set (but still moist).

    5. Allow the cake to come to room temperature, then refrigerate overnight. (Or if you want to enjoy a piece sooner, cut one out and stick it in the freezer for about 20 minutes ;)