Record your best Deadlift 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.


10 rounds for time of:
Max Rep Kettlebell Swing, 30 secs
Transition, 10 secs
Max Calories On Rower Rest 1 min


Bacon Cheeseburger Casserole

Print Shopping List

Prep Time 15 minutes

Cook Time 55 minutes

Total Time1 hour 10 minutes

Yields 6


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Record your best Power Clean 1 Rep Max lift.


As many reps as possible in 1 min of: Power Clean, 90% 1RM



    3 rounds for time of:
    15 Burpees
    50 Double Unders
    15 Wall Balls, 20/14 lbs

    TIMECAP: 10:00 GEAR: 3
    Competition: DUA
    Performance: 150 Singles 14/10#
    Fitness: 50-100 Singles 10/6#


    It’s summertime in the U.S., which means tons of fresh produce and light, bright flavors. We’ve rounded up a selection of our recent favorite recipes posted on our @Whole30Recipes feed lately that we think embody summertime cooking.

    Choose your favorite from the list below and give it a go this week. Or if you’re feeling extra adventurous, try them all! We made sure to include tasty dips and sauces; creative ways to enjoy fresh veggies; and a few “throw it on the grill” favorites.

    Read More



    RECIPE: Nick Massie: Spaghetti and Meatloaf



    Find your Power Clean 3 Rep Max.



      5 rounds for time of:
      8 Hang Power Cleans, 165/110 lbs
      12 Bar Facing Burpees

      TIMECAP: 12:00 GEAR: 2.5

      Using roasted spaghetti squash and fresh ingredients loaded with flavor, CrossFit Culinary Ninja Nick Massie gives us his spin on two classic favorites: spaghetti and meatloaf. Healthy and satisfying, this pairing is sure to remind you of home.

      Meatloaf Ingredients

      5 lb. grass-fed ground beef
      1 lb. carrots, shredded
      1 lb. celery, finely diced
      1 lb. onions, finely diced
      5 eggs
      3 tbsp. kosher salt
      1 tbsp. black pepper
      2-3 spaghetti squashes

      Sauce Ingredients

      1 garlic bulb, minced
      1 onion, finely diced
      1 bunch fresh basil, chiffonade
      1 28-oz. can diced tomatoes
      1 28-oz. can tomato puree
      1 28-oz. can tomato product (any kind)
      1-2 tbsp. honey
      Kosher salt and black pepper, to taste

      Squash and Meatloaf Preparation

      1. Preheat oven to 400 F.

      2. Place the spaghetti squash onto a sheet pan and roast in oven until brown and tender (approximately 60 minutes).

      3. Place all meatloaf ingredients into a large mixing bowl and use your hands to mix together.

      4. Read More

      RECIPE: Supercharge Your Coffee



      Snatch + Overhead Squat + Snatch 1-1-1-1-1-1
      Use the heaviest weight you can for each set. Rest as needed between sets.

      Athletes should build over the first three sets to a challenging but not quite maximal weight. They should use 90-95% of that weight for the remaining two sets.


      Complete as many rounds as possible in 15 mins of:
      20 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
      20 Burpees

      GEAR: 2.5
      Competition: 40/30#
      Performance: 30/20#
      Fitness: 20/10#


      Supercharge Your Coffee

      As a new mom with a full-time job, I have little time to make a full sit-down breakfast, so I decided to boost my coffee to include all three macronutrients and some essential micronutrients. My daily boosted mug of coffee has been my morning staple ever since.

      Each macronutrient need is met: high-quality grass-fed whey powder and collagen peptides provide protein, an energy-dense date supplies the carbohydrates, and cashew milk and MCT oil provide fat to sustain me all morning.

      Once the mug is brewed, I sip slowly and make the delicious drink last all morning as I check off items on my to-do list.


      5 tbsp. coffee beans
      Filtered water for brewing
      4 oz. cashew or almond milk (15 calories: 0.5 P/0.5 C/1.25 F)
      1 date, pitted (23 calories: 6.2 C)
      1 scoop (approx. 27 g) grass-fed vanilla whey protein (110 calories: 20 P/3 C/1.5 F)
      1 scoop (10 g) grass-fed collagen peptides (35 calories: 9 P)
      1 tbsp. MCT OIL (100 calories: 14F)

      Per cup: 283 calories—29.5 g protein, 9.7 g carbs, 16.75 g fat

      Read More

      RECIPE: Biscuits and Gravy Breakfast Pizza



      5 rounds for time of:
      Run, 400 m
      10 Burpee Box Jumps, 24/20 in
      10 Sumo Deadlift High Pulls, 95/65 lbs
      10 Thrusters, 95/65 lbs
      Rest 1 min

      Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

      Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

      Competition: 75-55#
      Performance: 65/45# 20/16’’
      Fitness: 45/35# 16/12’’



        For the pizza crust

        For the sausage gravy

        For the toppings

        • 6 eggs
        • 1 tablespoon chopped cilantro
        • 1 tablespoon chopped fresh chives



        1. Preheat oven to 350°F. Line a baking sheet with parchment paper. In a medium bowl, whisk together the eggs, coconut milk, and olive oil. In a large bowl, mix together the flours, baking powder, and salt. Pour the wet Read More


        29063998_2149226285094743_3141828963477089058_o (1).jpg


        2 Front Squats, pick load
        Every 1 min for 10 mins.

        First rep of each set is performed with a three count pause right at parallel.


        Complete as many rounds as possible in 20 mins of:
        10 Suitcase Walking Lunge, Left Hands
        Assault Bike Calories, 1000 m
        10 Suitcase Walking Lunge, Right Hands
        Run, 400 m

        *1000m/750m Assault Bike


        Carrot Cake Protein Balls

        Serves 9 protein balls   



        1. Combine ingredients in a mixing bowl. Roll mixture into 1-inch balls and place in a glass storage container.
        2. Read More




          2 Power Cleans, pick load
          Every 1 min for 10 mins.

          First rep of each set is performed with a three count pause directly off the floor.


          9-6-3 reps, for time of:
          Hang Power Clean, 145/100 lbs
          Box Jump Over, 30/24 in
          Front Squat, 145/100 lbs
          Shoulder-to-Overhead, 145/100 lbs

          TimeCap: 7 Minutes
          Competition: 115/75# 24/20”
          Performance: 75-95/55-65# 20/16”
          Fitness: 45-65/35-45# 16/12”


          Our @whole30recipes Instagram feed brings you delicious, Whole30 compliant recipes all day, every day. And, in our series, The Best of @Whole30Recipes, we bring our favorites to the blog.

          Are you on the lookout for some fresh and easy, Whole30 lunch ideas this spring? With help from the creatives who take over our @Whole30Recipes Instagram each week, we’ve rounded up a selection of bright, beautiful, and delicious options that are perfect for lunchtime at the office, picnics in the park, and anywhere in between.

          Choose your favorite from the list below and give it a go this week. Or if you’re feeling extra adventurous, try them all! We made sure to include protein-and-veggie-packed salads, filling wraps, and a few creative twists on classic, lunchtime cuisine. After one of these tasty dishes for lunch, we’re certain you (and your taste buds) will be smiling all afternoon!

          Who says lunch has to be boring!? Fun and fresh lunches, headed your way! #Whole30 #whole30recipes

          CLICK TO TWEET

          Perfect Collard Wraps from The Defined Dish


          2 large collard green leaves
          1 compliant rotisserie chicken, shredded
          2 Tbsp compliant mayo
          1/4 Franks Red Hot sauce
          Salt and pepper, to taste

          CUT the large end of the collard green leaves off the stem. Use a pairing knife to carefully shave down the back of the stem to make it as flat as possible.

          Read More




          Paused Snatch Pull + Paused Snatch + Hang Snatch 1-1-1-1-1-1-1-1
          Use the heaviest weight you can for each set.
          Rest as needed between sets.



          Row 500 m
          This is an all out effort for time.

          Building pace from @6 to @8


          Each for time:
          Row: 6x 250 m
          Rest as needed between efforts.

          Row 6 x 250m @9, alternating with a partner or 1:00 rest




            For the tzatziki

            • 5-6 ounces almond milk greek yogurt
            • 1/3 grated english cucumber
            • juice of 1 lemon
            • 3 tablespoons minced fresh dill
            • 2 garlic cloves, minced
            • hefty pinch of salt and pepper, to taste

            For the fries

            • 4 sweet potatoes, peeled and cut in fries (I used white sweet potatoes)
            • 2-3 tablespoons high heat avocado oil
            • hefty pinch of salt

            For the meatballs

            • 1 pound ground lamb
            • 1/4 cup almond flour
            • 1 egg
            • 2 garlic cloves, minced
            • 3 tablespoons minced fresh parsley
            • 1/2 teaspoon cumin
            • 1/2 teaspoon coriander
            • salt and pepper, to taste

            For the salad

            • 1/2 cup diced english cucumber
            • 1/2 cup diced plum tomatoes
            • 1/3 cup pitted and halved kalamata olives
            • 1/4 red onion, diced
            • 1 tablespoon olive oil
            • juice of 1/2 lemon
            • 1 tablespoon minced fresh parsley
            • salt and pepper, to taste



            1. Preheat oven to 375 degrees F.
            2. Place all ingredients for the tzaziki sauce in a bowl, mix until combined, cover and set in the fridge.
            3. Read More






                • 3 pounds yukon gold potatoes, cut in half
                • 3 tablespoons high heat avocado oil
                • salt, to taste
                • garlic powder, to taste
                • 1 bundle of asparagus, ends removed
                • 1-2 tablespoons everything but the bagel seasonings
                • 6 eggs
                • 8-10 ounces smoked salmon
                • 1/4 red onion, thinly sliced
                • 3 tablespoons capers
                • handful of fresh dill
                • 4-8 ounces almond milk cream cheese
                • coarse salt, for garnish
                • black pepper, for garnish



                1. Preheat oven to 375 degrees F. Place halved potatoes on a baking sheet and toss in avocado oiland sprinkle with salt and garlic powder. Place in the oven to bake for 30-35 minutes. After 30-35 minutes, when the potatoes are browned and slightly tender, use a potato masher to press each potato flat onto the baking sheet

                Read More




                Find your Back Squat 5 Rep Max.

                TimeCap; 20 Mins


                3 rounds for time of:
                Run, 400 m
                21 Kettlebell Swings, 1.5/1 pood
                12 Pull-ups

                Competition: Scale One movement
                Performance: 35/26# KBS 12 Banded pull-ups or Ring rows
                Fitness: 26/17# 12 Ring rows


                Dairy-Free Cream Cheese Frosted Carrot Loaf

                Prep Time 15 minutes
                Cook Time 50 minutes
                Total Time 1:05


                For the frosting


                1. Preheat oven to 350 degrees. Grease an 8x4 loaf pan with oil then line the middle with parchment paper. It will make it easier to remove from the pan without it coming apart.
                2. In a food processor, pulse together bananas, maple syrupvanilla extract, eggs, and almond butter.
                3. Then add coconut flour, baking soda, baking powder, cinnamon, nutmeg, ground cloves and pulse until completely combine.

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                RECIPE: The Paleo Lover’s Guide to Valentine’s Day Dinner


                1 Power Jerk + Split Jerk, pick load
                Every 1 min for 10 mins.


                Complete as many rounds as possible in 14 mins of:
                21 Row Calories
                14 Toes-to-bars
                5 Muscle-ups

                RX: 21/18 Calories 5/3 Muscle-ups
                Competition: Jumping Ring Muscle-up or 7 Unassisted Strict Pull-ups and Bar Dips
                Performance: Toes as high as possible 7 Banded Pull-ups + 7 Banded dips
                Fitness: Knee Raises 7 Ring Rows + 7 Push Ups


                his Valentine’s Day, skip the restaurant crowds and overpriced fancy dinners. With our guide, you’ll best any restaurant’s V-day menu with ultra-decadent, romantic (and Paleo-friendly) recipes worthy of sharing with someone special.

                From natural aphrodisiacs like figs and oysters, to intense flavors like curry, braised bacon and super dark chocolate, the fact that you cooked all of it with love will only be the cherry on top for your partner.

                Valentine’s Day wouldn’t be complete without dessert, so we’ve made sure to compile recipes that blow heart-shaped boxes of candy out of the water. In fact, we’ve even replaced red roses with bacon-wrapped dark chocolate “roses.” You’re welcome.


                Recipe: Paleo Ahi Tuna Salad
                Difficulty: Easy
                Time: 10 minutes

                Skip the expensive surf and turf dinner out and make this seared ahi sashimi at home for your lover. Served over a bed of Wasabi and coconut amino-dressed salad, it’s sure to impress.

                Recipe: Red Curry Shrimp
                Difficulty: Moderate
                Time: 35 minutes

                Luscious shrimp bathed in a red, sweet, and spicy curry sauce—what’s sexier than that? Skip the cauliflower rice if you’re serving this as an app.

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                RECIPE: Almost 5 Ingredient Pizza Spaghetti Pie



                5 rounds for time of:
                10 Handstand Push-ups
                20 Double Unders
                10 Box Jump Overs, 30/24 in
                20 Double Unders Rest 1 min

                Competition: 1 Abmat 24/20" DUA
                Performance: Push Press 75-95/55-65# 20/16" 40 Singles
                Fitness: Push Press 45-65/35-45# 16/12" 20 Singles


                Assault Bike Calories 8x12 Rest as needed between sets.

                8 x 12/9 Calories Assault Bike or 15/12 Calories Row


                Almost 5 Ingredient Pizza Spaghetti Pie

                Prep Time 25 mins

                Cook Time 1 hour

                Total Time 1:25

                Serves 3-4   


                • 1 large spaghetti squash (about 600 grams)
                • 1 pound italian sausage
                • 1/2 yellow onion, diced
                • 1 cup pizza sauce (no sugar added)
                • 1 teaspoon dried basil
                • salt and pepper, to taste
                • 3 eggs, whisked
                • (optional: add anything you like with pizza: veggies, basil, even cheese if you do primal)


                1. Preheat oven to 400 degrees.
                2. Cut spaghetti squash in half lengthwise. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes or until the skin of the squash gives when you press on it. Then reduce oven heat to 350 degrees.
                3. Once squash is done cooking, remove threads and place in a greased 8x8 baking dish.
                4. Place a large pan over medium heat. Add italian sausage and onion. Cook until pink no longer remains in the sausage and it is broken up into pieces.

                Read More

                RECIPES: 23 Easy, Paleo Superbowl Snacks



                Every 1 min for 16 mins, alternating between:
                15 Box Jumps, 24/20 in
                12 Kettlebell Snatch (one arm - L)s, 24/16 kg
                4 Bar Muscle-ups 1
                2 Kettlebell Snatch (one arm - R)s, 24/16 kg

                RX: 2-4 BMUs
                Competition: 35/26# Jumping BMU
                Performance: 25/17# Jumping BMU 20/12"
                Fitness: 17/9# 16/12" Elevated Push ups + Ring Rows


                Looking for healthy, Paleo snack ideas for your Superbowl party? From bacon-wrapped avocados to Buffalo chicken dip, we’ve got you covered!

                What do you think of when you think of the Super Bowl? While there’s the thrill of the game, you can’t deny we all look forward to the massive spread of chips, dips, wings and other game day treats.

                Unfortunately, many classic Super Bowl snacks aren’t Paleo-friendly – even the veggie plate usually comes laden with non-Paleo dressing. So this Super Bowl Sunday, we’ve made sure you’re covered. With a list of Paleo snacks that’ll please any palate, you won’t have to worry whether it’s worth cheating on your diet at the Super Bowl party.

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                1 Power Clean, pick load
                Every 1 min for 12 mins.


                Every 1 min for 10 mins do:
                20 Double Unders
                Max Rep Power Snatch

                Score= Total Power Snatches
                Competition: 75/55# DUA
                Performance: 65/45# 40 Singles
                Fitness: 45/35# 20 Singles

                Get the full recipe here:

                RECIPE: Paleo Christmas Dinner Recipes



                Record your best Snatch 1 Rep Max lift.

                No too many attempts, leave room for the Clean and Jerk


                Record your best Clean & Jerk 1 Rep Max lift.


                Kale and Pomegranate Salad

                Balancing hearty bites of kale and sweet notes of pomegranate, this salad is a flavorful, seasonal way to kick off a holiday meal. Packed with vitamins, and nutrients, kale and pomegranates are both superfoods that make for a wholesome, healthy salad. This starter is colorful and crowd-approved, making it the obvious option for your next hosting gig.

                View Recipe: Kale and Pomegranate Salad

                Smoked Beef Tenderloin

                Salting and smoking a tender cut of beef gives it an unrivaled flavor. Prepared horseradish works well here, but try fresh horseradish root if you can find it; look in the produce aisle of your supermarket during the fall and winter. Tailor the heat and tang of this silky sauce to your taste buds by adding more or less horseradish, pepper, and lemon.

                View Recipe: Smoked Beef Tenderloin

                Read More





                  For time: 75 Kipping Handstand Push Ups

                  30-75 Kipping HSPU TimeCAP: 10:00


                  For time:
                  21 Thrusters, 115/75 lbs
                  42 GHD Sit-ups
                  15 Thrusters, 115/75 lbs
                  30 GHD Sit-ups
                  9 Thrusters, 115/75 lbs
                  18 GHD Sit-ups

                  Competition: 95/65# 21-15-9 GHD
                  Performance: 75/55# Sit-Ups w/feet anchored or GHD Crunches (21-15-9)
                  Fitness: 45/35# Sit-Ups w/feet anchored or GHD Crunches (21-15-9)


                  Table of Contents – Paleo Christmas Recipes



                    RECIPE: The 15 Best Whole30 Christmas Recipes



                    Find your Back Squat 3 Rep Max


                    Each for distance: Assault Bike, 3x 1 min Rest as needed between efforts.

                    3 x 1 min Moderate Effort, alternating with partner(s)

                    Rest 2:00-3:00 then start the Main Assault Bike Wod

                    20 Assault Bike Calories
                    Every 5 mins for 20 mins.

                    Every 5:00 x4 4x20/15 Calories Max Effort


                    I don’t know about you but I already ate too much for Thanksgiving. I’m definitely feeling that pumpkin bread and apple pie. October, November, and December are lit. They are chock full of delicious food that easily creep on 10lbs if I don’t watch it. So, even though I enjoyed too much dessert, I did pick a few of the 15 Best Whole30 Thanksgiving Recipes to include in the dinner recipe. Seriously, that Warm Kale + Squash Salad was incredible and no one even questioned whether it was a healthy recipe.

                    This year, we’ve also had Whole30 Fall Dinners, Whole30 Dinners and Whole30 Easter Dinner Recipes. It’s been a full year of Whole30, and man has it been a delicious year. Now, we haven’t been all Whole30 all year. We’ve had dessert, cheese, and all kinds other food but the recipes we’ve found have made it so much easier to skip some of the foods that don’t make us feel the greatest.

                    And, now, we are capping the year off with the 15 Best Whole30 Christmas Recipes. How can it almost be December already? I mean, seriously, I swear it was summer five minutes ago. This year has absolutely flown by. I can't complain…in fact, I'm not. Because, this time of year is great. I love that we have every excuse for a holiday party: cookie exchanges, ugly sweater parties, office holiday parties, Christmas movie nights, or…you know…Friday night.

                    These Whole30 recipes are perfect for Christmas and any of your other holiday parties. We have some great main dishes, side dish recipes, and small bites to keep your menus fresh and healthy.

                    So, happy holidays and enjoy the best time of year with your friends, family, neighbors, and co-workers!

                    Read More

                    RECIPE: Your Guide to Hosting a Paleo Christmas Feast



                    Power Clean 2-2-2-2-2
                    Use the heaviest weight you can for each set. Rest as needed between sets.

                    5x2, use 90-95% of last week's top set Notes If athlete did not complete last week's power cleans (Day 1 – Extra Work), they should perform that workout here instead.

                    3 rounds for time of:
                    10 Squat Cleans, 185/125 lbs
                    20 Toes-to-bars

                    TIMECAP: 12:00
                    Competition: 165/110#
                    Performance: 115-135/75-95# Toes as high as possible
                    Fitness: Find Weight Knee Raises


                    We got you through Thanksgiving with a guide to a completely Paleo Thanksgiving dinner. Don’t worry, this guide will help your through the second big Holiday meal of the season, too.

                    Filled with seasonal recipes like maple roasted walnuts and fried, balsamic-glazed figs for pre-dinner bites, side dishes like loaded baked potatoes and a variety of beautiful roasted meat recipes for the main event, we’ve covered all the bases for a Paleo Christmas feast.

                    We’ve even managed to make classic holiday desserts totally Paleo, like gingerbread cookies, frosted and spiced cakes and, of course, hot cocoa to get you through the chilly winter night. From the super simple to the more involved, we’ve broken down recipes to foolproof steps, ensuring your holiday dinner goes smoothly. Happy Holidays!


                    Recipe: Buttery Cauliflower Hummus


                    Keep this party-favorite Paleo-friendly by subbing out chickpeas for cauliflower. Steamed cauliflower pureed until smooth, when blended with all the familiar flavors of hummus, creates a decadently creamy spread that no one will stop dipping things into. Bonus: It sort of, kind of looks like snow.

                    Read More


                    RECIPE: 33 Easy, Paleo Christmas Desserts



                    3 rounds for time of:
                    21 Box Jumps, 24/20 in
                    15 Deadlifts, 275/185 lbs
                    9 Bar Muscle Ups

                    Competition: 225-255/155-170#, Adjust BMU to any number above 3 per round or Jumping ones above head
                    Perfomance: 135-185/95-135#, 20/16’’, Jumping BMU
                    Fitness: Find Weight, 16/12’’, Ring Rows + Banded Dips


                    After a holiday meal, everyone looks forward to a rich dessert with winter’s coziest ingredients. Whether you’re looking for traditional sugar cookies or an innovative, raw German chocolate pie for your ideal Christmas desserts, we did all the elf work needed to finish off your holiday dinner.

                    The sweetest part is that these recipes are quick and easy to lessen your holiday stress. Some of these Christmas desserts don’t even require time in the oven! So satisfy your festive sweet tooth with some salted caramel maple pecan bars or savor some double mint chocolate cookies—the holidays are all about tasty Christmas desserts!


                    1. Coconut Flour Gingerbread Cookies

                    Nothing screams Christmas more than adorable gingerbread cookies! You can even decorate these little guys with some dairy-free buttercream frosting!

                    Recipe: PaleoHacks | Coconut Flour Gingerbread Cookies

                    2. Simple Paleo Chocolate Chip Cookies

                    These are the classic cookies to leave out for Santa. Chocolate-y, fluffy cookies are great to dip in almond milk, set out for guests, or even give as Christmas presents!

                    Recipe: Delighted Mama | Simple Paleo Chocolate Chip Cookies

                    Read More

                    RECIPE: What Are You Cooking for the Holidays?



                    Clean & Jerk 1-1-1-1
                    Use the heaviest weight you can for each set. Rest as needed between sets.

                    Notes: Build over the first three sets to a challenging but technically sound weight. Repeat for four more sets.
                    TIMECAP: 20:00

                      Every 7 mins for 21 mins do:
                      15 Assault Bike Calories
                      8 Bar Muscle-ups
                      8 Power Snatches
                      15 Assault Bike Calories

                      GEAR: 3
                      10 Calories, 8 muscle ups for women.

                      Competition: 95/65# Jumping BMU (Above Head)
                      Performance: 12/8 Cal 65-75/45-55# Jumping BMU
                      Fitness: 10/7 Cal 45/35# Push-Up


                      Thanksgiving is one week away! Remember these healthy holiday dishes from Nick Massie? Grab a pen, paper and make your grocery list!

                      A Massie Holiday: Bacon Butternut Turducken
                      by: Nick Massie

                      Chipotle Bison Chili With Butternut Squash
                      by: Nick Massie

                      Christmas-Morning Quiche Lorraine
                      by: Nick Massie


                      Acorn Squash Molcajete
                      by: Nick Massie