Thursday, 8-7-14


EMOM 10 minutes at 85-90%
1 squat  clean
1 hang squat clean

WOD: For Time

50 Squat Clean
EMOM 2 bar hop burpee


Watermelon Pineapple Popsicles 



  • 3/4 cup coconut water or fruit juice, divided
  • 1 teaspoon grassfed gelatin
  • 2 cups watermelon chunks
  • 2 cups pineapple chunks
  • 2 teaspoons honey, divided


  1. Pour 1/4 cup of the coconut water into a bowl. Sprinkle gelatin overtop and let it bloom (soften) for 10 minutes.
  2. Bring the remaining 1/2 cup to a boil then pour it into the bowl. Whisk until all of the gelatin is dissolved.
  3. Puree the watermelon chunks with half of the gelatin liquid and 1 teaspoon of honey. Pour it intopopsicle molds, filling them half way.
  4. Rinse the blender, then puree the pineapple chunks with the remaining gelatin liquid and honey. Slowly drizzle the pineapple mixture into the molds. This mixture is a bit more dense than the watermelon mixture, so it will slightly displace the watermelon, creating a swirl effect.
  5. Place the lids and sticks into the molds, then freeze for 6 hours or until hard.
  6. To unmold the popsicles, run them under warm water for 5 seconds or until the sticks pull out easily.

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