WOD

“Insidious”
7 Minute AMRAP:
15 Calorie Row
5 Wall Walks

3-Minute Rest

7 Minute AMRAP:
15 Burpees
5 Deadlifts (275/195)

Recipe of the Week:
Another fun and interesting dinner to try! Here is a tasty Ground Turkey Stir Fry recipe!

INGREDIENTS
Stir Fry Sauce
1/4 cup soy sauce ($0.24)
1/2 Tbsp toasted sesame oil ($0.16)
1/2 Tbsp brown sugar ($0.02)
1 pinch red pepper flakes (optional) ($0.02)
1 Tbsp water ($0.00)
Stir Fry
2 bell peppers ($2.00)
4 green onions ($0.22)
2 oz. spinach (two large handfuls, or 1/4 of an 8oz. bag) ($0.30)
2 Tbsp cooking oil of choice ($0.08)
2 cloves garlic, minced ($0.16)
19 oz. ground turkey* ($3.49)
For Serving
1/4 cup chopped peanuts ($0.12)
2.5 cups cooked brown rice ($0.60)

INSTRUCTIONS
STEP 1
Make the stir fry sauce by stirring together the soy sauce, toasted sesame oil, brown sugar, red pepper, and water until the sugar is dissolved. Set the sauce aside.

STEP 2
Dice the bell peppers and slice the green onions.

STEP 3
Heat the cooking oil in a very large skillet over medium heat. Once hot, add the ground turkey and minced garlic. Stir and cook until the turkey is cooked through and no water is left pooling on the bottom of the skillet (8-10 minutes).

STEP 4
Once the turkey is cooked and the moisture has evaporated, add the bell pepper and green onions to the skillet. Stir and cook for about 2 minutes more, then add the spinach and continue to cook just until it is about half wilted (1-2 minutes).

STEP 5
Pour the stir fry sauce into the skillet. Continue to stir and cook the turkey and vegetables until everything is coated in sauce and the spinach is fully wilted (about 2 minutes more).

STEP 6
Serve about 1 cup of the stir fry mixture with 1/2 cup rice and a sprinkle of chopped peanuts over top.

“Ted”
5 Rounds:
1 Minute – Shuttle Runs
1 Minute – Alternating Dumbbell Snatches (50/35)
1 Minute – Double Unders

Meme of the Week:

Power Clean
Build to 3 heavy touch and go reps

“Palpatine”
7 Minute Ladder:
2 Power Cleans (135/95)
10 Box Jump Overs (24/20)
4 Power Cleans
10 Box Jump Overs
6 Power Cleans
10 Box Jump Overs
Etc…

Box Brief:
Bring A Friend Day is on Thursday!

“Van Damme”
For Time:
1500/1300 Meters
150 Sit-ups
50 Handstand Push-ups
500 Meter Farmer’s Carry (53’s/36’s)

Box Brief:
Bring A Friend Day is on Thursday!

“Khaled”
20 Minute AMRAP:
5 Toes to Bar
10 Ring Dips
15 Front Squats (95/65)

Quote of the Week:
“Life is never fair, and perhaps it is a good thing for most of us that it is not.”
Oscar Wilde

Box Brief:
Bring A Friend Day is on Thursday!

“Circus”
20 Minute AMRAP:
500/400 Meter Row
3 Rope Climbs
30 Sit-ups

Recipe of the Week:
This one looks delicious! Try out this creamy peanut-lime chicken with noodles recipes.

Ingredients:
Kosher salt
8 oz. thick rice noodles
1/2 c. no-sugar-added creamy peanut butter
3 Tbsp. sweet chili sauce
2 Tbsp. tamari or soy sauce
1 Tbsp. sriracha
1/2 tsp. finely grated lime zest
2 Tbsp. fresh lime juice
2 Tbsp. vegetable or canola oil
2 small or 1 large boneless, skinless chicken breasts (about 8 oz.), chopped into 1/2″ pieces
1 small red bell pepper, seeds and ribs removed, thinly sliced
3 cloves garlic, thinly sliced
3 scallions, white and green parts separated, thinly sliced
2 Tbsp. finely chopped peeled ginger
1/2 c. fresh cilantro leaves
1/2 c. small fresh basil leaves
1/3 c. roasted salted peanuts, finely chopped
Lime wedges, for serving

Instructions:
Step 1
Bring a medium pot of water to a boil; generously season with salt. Add noodles and stir to prevent sticking. Remove from heat and let soak until tender, 13 to 15 minutes. Drain in a colander and rinse with cold water.
Step 2
Meanwhile, in a medium bowl, whisk peanut butter, chili sauce, tamari, sriracha, lime zest, lime juice, 1/4 teaspoon salt, and 1/4 cup warm water until smooth; set aside.
Step 3
In a large skillet over medium-high heat, heat oil. Add chicken, season with salt, and cook, stirring often, until lightly golden in spots and almost cooked through, about 4 minutes. Add bell pepper, garlic, white scallion parts, and ginger; season with salt, if needed. Reduce heat to medium and cook, stirring often, until peppers are tender, about 3 minutes more.
Step 4
Add noodles to pan and toss well to combine. Remove from heat and add reserved sauce. Toss to coat in sauce.
Step 5
Divide noodles among bowls. Top with green scallion parts, cilantro, basil, and peanuts. Serve with lime wedges alongside.

“Fresh Prince”
30 Rounds: teams of 2
10 Kettlebell Swings (53/36)
15 Air Squats
20 Double Unders

Meme of the Week:

Single Arm Suitcase Deadlift
4 x 8 (each side)

Single Arm Dumbbell Bench Press
4 x 8 (each side)

Core Finisher
Face Down Chinese Plank
Accumulate 5 minutes

Box Brief:
Join us this Saturday from 8am-12 to hit 1 Rep Max Lifts in the Back Squat, Deadlift, and Bench Press with a BBQ starting at 10am. We will have big lifts, delicious food and drinks, and good vibes. This will not be run like a normal class. We will put a warm-up on the board and coaches will be there to assist. Take your time and have fun as we put an exclamation point on the conclusion of the 12 week strength cycle. Family and friends are welcome. See you there!