Monday 3.1.2021

“Open WOD 16.1”
20 Minute AMRAP:

10 Overhead Lunges (95/65)
8 Bar Facing Burpees
10 Overhead Lunges
8 Chest to Bar Pull-ups

Tomorrow’s Forecast:
Double Unders – Handstand Push-ups – Deadlifts

Box Brief:
The Open is here! Every Thursday, starting February 11th, CrossFit HQ will announce an individual workout. Each athlete will have until the following Monday at 5pm to complete the workout and turn in their score to Games.CrossFit.com. Your individual score will go towards your teams overall total each week. At the end of the 3-week competition, we will crown our new team Champions!

Schedule:
Thursday, March 11th @ 4:30 we will be hosting a draft party. Athletes who are signed up will have their names drawn from a hat to determine what team they’re on. The 4:30 & 5:30 classes will be cancelled.

Every Friday:
Morning classes will be the Open workout, but operate normally. All P.M classes will run timed heats. Heats will begin at 3:30pm and will go until 8pm.

Below are several details about the competition:
Each team will have a team captain to track their scores and extra points. The team captain is responsible for ensuring all teammates have completed their workout and extra points have been submitted.

Scoring:
Each athlete will have several opportunities to earn points for their team.
Below is a list of ways to earn points.

Each score sheet turned in by a team member – 1 Point
Top 3 Men, top 3 women – 1 Point
“Spirit of the Open” – 1 Point
Team showing the most team spirit/pride that week – 5 Points
Best dressed for that week’s theme – 3 Points

Every week we will also have fun challenges allowing your team to earn extra points toward their overall score to help give them an edge.

Kira

Salmon With Quick Parsley Walnut Pesto

Recipe of the Week:
Here is a different way to flavor your salmon! Try out this Salmon With Quick Parsley Walnut Pesto.

Ingredients:
1 salmon fillet
1 cup fresh parsley, chopped
½ cup walnuts, chopped
1 tablespoon garlic, minced
pepper, to taste
¼ cup lemon juice, + 3 tablespoons
½ cup olive oil, + 2 tablespoons
SALMON RUB
¼ teaspoon pepper
¼ teaspoon salt
¼ teaspoon cayenne pepper
2 tablespoons olive oil
¼ cup lemon juice

Instructions:
1) Mix together parsley, walnuts, garlic, 3 tbsp lemon juice, olive oil, and pepper. Stir until fully incorporated. Set aside.
2) Mix together pepper, salt, and cayenne pepper. Rub filet of salmon with seasonings.
3) In a large skillet, heat 2 tablespoons of olive oil. Place salmon skin side down. Cook for 5 minutes. Flip salmon, then cook for another 5 minutes
4) Pour ¼ cup (60 ml) lemon juice over salmon. Cook for 3 more minutes until lemon juice has reduced. Remove salmon from heat.
5) Spread the parsley walnut mixture over salmon. Serve immediately.
Enjoy!

Friday 2.26.2021

Elizabeth

“Open WOD 19.2”
8 Minutes to complete:

25 T2B
50 Double unders
15 Squat Cleans (135/85)
25 T2B
50 Double Unders
13 Squat Cleans (185/115)
If completed before 8 minutes, add 4 minutes to the clock and proceed:
25 T2B
50 Double Unders
11 Squat Cleans (225/145)
If completed before 12 minutes, add 4 minutes to the clock and proceed:
25 T2B
50 Double Unders
9 Squat Cleans (275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed:
25 T2B
50 Double Unders
7 Squat Cleans (315/205)

Recipe of the Week:
Here is a different way to flavor your salmon! Try out this Salmon With Quick Parsley Walnut Pesto.

Ingredients:
1 salmon fillet
1 cup fresh parsley, chopped
½ cup walnuts, chopped
1 tablespoon garlic, minced
pepper, to taste
¼ cup lemon juice, + 3 tablespoons
½ cup olive oil, + 2 tablespoons
SALMON RUB
¼ teaspoon pepper
¼ teaspoon salt
¼ teaspoon cayenne pepper
2 tablespoons olive oil
¼ cup lemon juice

Instructions:
1) Mix together parsley, walnuts, garlic, 3 tbsp lemon juice, olive oil, and pepper. Stir until fully incorporated. Set aside.
2) Mix together pepper, salt, and cayenne pepper. Rub filet of salmon with seasonings.
3) In a large skillet, heat 2 tablespoons of olive oil. Place salmon skin side down. Cook for 5 minutes. Flip salmon, then cook for another 5 minutes
4) Pour ¼ cup (60 ml) lemon juice over salmon. Cook for 3 more minutes until lemon juice has reduced. Remove salmon from heat.
5) Spread the parsley walnut mixture over salmon. Serve immediately.
Enjoy!

Thursday 2.25.2021

Ethan

“Empty Nester”
4 Rounds: (24 Total Minutes)
Tabata
(6 Rounds – 20 Seconds On, 10 Seconds Off)
Barbell Movement (45/35)
Round 1 – Front Rack Reverse Lunges
Round 2 – Strict Press
Round 3 – Back Squat
Round 4 – Bent Over Row
3 Minute Window – Player’s Choice
400 Meter Run
500 Meter Row
1000 Meter Bike

Tomorrow’s Forecast:
Toes to Bar – Double Unders – Squat Cleans

Throwback of the Week:
Throwback to the 2019 West Tech competition.

Wednesday 2.24.2021

Ron & Megan

7 Sets Not for Time:
3 Heavy Deadlifts
5 High Box Jumps

Tomorrow’s Forecast:

Lunges – Strict Press – Back Squat – Bent Over Row – Cardio

Recovery of the Week:

Stretching is a fundamental tool we can use to assist in the recovery process. Follow along with this 15 minute video to take advantage!

Tuesday 2.23.2021

Sean

“Kickstarter”
20 Minute AMRAP:

200 Meter Run
20 Dumbbell Ground to Overhead (50/35)
30 Sit-ups
20 Hand Release Push-ups

Tomorrow’s Forecast:

Deadlifts – Box Jumps

Question of the Week:
What’s one thing in your daily routine you can’t live without?

Deanna

Monday 2.22.2021

Chad P & Nick

“Freedom Sauce”
3 Minute AMRAP:

21 Overhead Squats (95/65)
21 Lateral Burpees Over Bar
Max Calorie Row
3-minute rest

3 Minute AMRAP:
18 Overhead Squats (115/85)
18 Lateral Burpees Over Bar
Max Calorie Row
3-minute rest

3 Minute AMRAP:

15 Overhead Squats (135/95)
15 Lateral Burpees Over Bar
Max Calorie Row
3-minute rest

3 Minute AMRAP:
12 Overhead Squats (155/105)
12 Lateral Burpees Over Bar
Max Calorie Row

Tomorrow’s Forecast:
Running – Ground to Overhead – Sit-ups – Hand Release Push-ups

Quote of the Week:
“A successful man is one who can lay a firm foundation with the bricks others have thrown at him.”
David Brinkley

Sean