22
Mar
Tuesday 3.23.2021
“Boop”16 Minute AMRAP:40 Wall Balls (20/14)30 Chest to Bar Pull-ups20 Push Press (115/85)10 Bar Muscle-ups Tomorrow’s Forecast:Row – Power Cleans – Sit-ups Box Brief:Thursday is Bring A Friend Day! Question of the Week:Would you rather live without air conditioning or a vehicle?
21
Mar
Monday 3.22.2021
“Open WOD 21.2” two heatsFor Time: 20 Minute Cut-off10 Dumbbell Snatches (50/35)15 Burpee Box Jump Overs (24/20)20 Dumbbell Snatches15 Burpee Box Jump Overs30 Dumbbell Snatches15 Burpee Box Jump Overs40 Dumbbell Snatches15 Burpee Box Jump Overs50 Dumbbell Snatches15 Burpee Box Jump Overs -OR-“Hold My Beer”20 Minute AMRAP:200 Meter Run30 Second L-Sit200 Meter Run30 Second Handstand Tomorrow’s... Read More
18
Mar
Friday 3.19.2021
“Open WOD 21.2”For time:10 Dumbbell Snatches15 Burpee Box Jump-overs20 Dumbbell Snatches15 Burpee Box Jump-overs30 Dumbbell Snatches15 Burpee Box Jump-overs40 Dumbbell Snatches15 Burpee Box Jump-overs50 Dumbbell Snatches15 Burpee Box Jump-overs50-lb. dumbbell, 24-in. boxTime cap: 20 min. Recipe of the Week:Looking for a new side to have with your lean protein? Try out this Oven-Baked Salmon with... Read More
Recipe of the Week:Looking for a new side to have with your lean protein? Try out this Oven-Baked Salmon with Almond Parsley Salad.Ingredients:12 ounce salmon fillet, cut into 4 piecesCoarse-grained saltFreshly ground black pepperToasted Almond Parsley Salsa, for servingBaked squash, for serving, optional Toasted Almond Parsley Salad:1 shallot1 tablespoons red wine vinegarCoarse grain salt2 tablespoons... Read More
17
Mar
Thursday 3.18.2021
“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2-OR-5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Tomorrow’s Forecast:CrossFit Open WOD 21.2! Box Brief:Each year we partner up with our local first responders in the Annual Maltz Challenge, to support the families of those who lost their lives protecting us. Unfortunately,... Read More
16
Mar
Wednesday 3.17.2021
“Take A Lap”Every 4 Minutes for 7 Rounds:400 Meter Run20 Russian KBS (72/53)20 Sit-ups Tomorrow’s Forecast:Goat Day!Recovery of the Week:It’s time to stretch! We’ve posted this video once before, but it’s such a great video showing us how and what we should be stretching in the morning. Enjoy!
15
Mar
Tuesday 3.16.2021
“Jub-Jub”4 Rounds:21 Wall Balls (20/14)15 Pull-ups9 Clean and Jerks (135/95) Tomorrow’s Forecast:Run – Russian KBS – Sit-ups Question of the Week:What modern convenience can you not live without? Box Brief:We are SUPER excited to announce our 1st Annual Sowing Fields Camp for Teens. It is our goal to help the youth of our community to... Read More
14
Mar
Monday 3.15.2021
“Quicksand”15 Minute AMRAP:16/12 Calorie Row12 Single Dumbbell Step-ups (50/35) (24/20)8 Burpee Box Jumps (24/20) -OR- “Open WOD 21.1”For Time: 15-minute cut-off1 Wall Walk10 Double Unders3 Wall Walks30 Double Unders6 Wall Walks60 Double Unders9 Wall Walks90 Double Unders15 Wall Walks 150 Double Unders21 Wall Walks210 Double Unders Tomorrow’s Forecast:Wall Balls – Clean & Jerks – Pull-ups... Read More
11
Mar
Friday 3.12.2021
WORKOUT 21.1For Time:1 Wall Walk10 Double Unders3 Wall Walks30 Double Unders6 Wall Walks60 Double Unders9 Wall Walks90 Double Unders15 Wall Walks150 Double Unders21 Wall Walks210 Double UndersTime cap: 15 min. Recipe of the Week:Let’s get fueled for the Open! Try out this Garlic Butter Steak Bites With Lemon Zucchini Noodles. Ingredients:1 1/4 lbs (450g) sirloin... Read More
Recipe of the Week:Let’s get fueled for the Open! Try out this Garlic Butter Steak Bites With Lemon Zucchini Noodles. Ingredients:1 1/4 lbs (450g) sirloin steak cut into small cubes4 medium zucchini, spiralized (or a pack of store-bought Zucchini Noodles)1 tablespoon olive oil3 tablespoons butter, divided2 teaspoons minced garlic1/4 cup (60ml) beef or vegetable broth1... Read More