WOD:   9/29/16

Complete as many rounds in twenty minutes as you can of:
15 Push Jerks, 95/65 pounds
20 Box Jumps, 24/20 inch box
30 Double-unders



If you love buffalo wings as much as I do but don’t want all the crappy stuff BBW puts in their sauce, you are going to love this recipe.


This one comes from Steph at Stupid Easy Paleo and it’s a recipe that I make all the time! Here the base recipe (I’ll give you some ways to spice it up in a minute!)


  • For the Buffalo Chicken

  • 1 lb (454 g) boneless, skinless chicken breasts* (I usually use thighs)

  • Sea salt and black pepper

  • ¼ cup (59 mL) prepared hot sauce (I used Frank's Red Hot)

  • 1 tbsp (15 mL) melted ghee

  • 1 tsp (5 mL) apple cider vinegar

  • Pinch cayenne pepper


To make the buffalo sauce: In a small bowl, combine the hot sauce, ghee, vinegar, and cayenne pepper. Mix until well combined.


Take the chicken and lay it down in the crock pot, pour the buffalo sauce all over and mix it in with your hands so that chicken is sauces. Turn the crock pot on for 2 hours on low or until thoroughly cooked


Remove chicken from the crock pot a shred. Top bed of greens or starch with the buffalo chicken and enjoy!




Recipe and picture: http://stupideasypaleo.com/2016/07/31/buffalo-chicken-salad-recipe/

-- Jenna Robinson