Workout of the Day: 140213

Workout of the Day

For Time:

400m Run
30 Pull Ups
200m Run
60 Wall Balls (20/14#)
200m Run
30 Pull Ups
400m Run


Rx: as is, no modifications.
Rx-1: modify 1 movement.
Rx-2: modify 2 movements.
Rx-3: modify all 3 movements or # of reps for wall balls/pull ups
Rx-4: modify WOD.

Recipe of the Day!
*Recipe credit to (this girl has awesome recipes!)

Crockpot Sugar Detox Dessert Stuffed Apples

Prep time
10 mins
Cook time
3 hours
Total time
3 hours 10 mins
Serves: 4
  • 4 green apples, cored, bottom still in place
  • ½ cup Coconut Cream Concentrate or homemade coconut butter, melted
  • ¼ cup sunbutter, unsweetened (or other nut butter)
  • 2 tablespoons cinnamon (the more the better in my world)
  • pinch of nutmeg
  • pinch of salt
  • 3-4 tablespoon unsweetened shredded coconut
  • 1 cup water
  1. First you gotta core your apples, which is a pain if you don’t have an apple corer or paring knife. You can use a knife and drilled out the top then used a spoon to scoop out any core, leaving behind as much apple as possible and making sure not to remove the bottom. Perfection is not needed here.
  2. Mix together your coconut butter and sunbutter along with cinnamon, nutmeg and salt.
  3. Place cored apples in your crockpot and pour water in the bottom.
  4. Use a spoon to pour in your coconut and sunbutter mixture into each apple until it’s at the top.
  5. Top each apple off with a bit more cinnamon and your shredded coconut.
  6. Cook for 2-3 hours on low. The longer you cook it, the softer the apple will become so you decide!!
*These would also be wonderful with any sort of nuts mixed in! *If you are not on the sugar detox, dried fruit would be great in these!






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