WOD

Back Squat
Build to A Heavy Set of 10

“Shot Clock”
12 Minute Ladder:
1 Muscle-up
15 Wall Balls (20/14)
2 Muscle-ups
15 Wall Balls
3 Muscle-ups
15 Wall Balls
Etc…

Recipe of the Week:
Ready to mix up dinner? Try out this Salmon In Lemon Caper Sauce With Bok Choy recipe!

Ingredients for 3 Lemon Caper Salmon servings
spray avocado oil
6 baby bok choy (~680g), halved
pinch of sea salt & pepper
1 tablespoon avocado oil (or olive oil)
pinch of sea salt & pepper
~15oz center cut salmon, divided into equal 5oz portions
substitute: halibut or chicken breast

Lemon Caper Sauce
1 tablespoon avocado oil
3 tablespoons butter
1 shallot, finely diced
1 tablespoon flour (wheat, oat or all purpose)
3 tablespoons capers
1/3 cup white wine
Juice from 1/2 lemon
Fresh chopped parsley to taste

Instructions:
1) Set a carbon steel skillet on medium high heat. Once hot, spray with oil and add bok choy and sear for 2-3 minutes. To help them soften and wilt, add a few tablespons of water to the pan to create steam. Remove and set aside.

2) Season salmon with sea salt & pepper on both sides while the bok choy finishes.
In the same skillet add 1 tablespoon of oil and the salmon, skin side down. Sear for 5 – 6 minutes, until sear marks appear and the skin lifts off the skillet. Then flip and cook on top for 3 – 4 minutes, then set aside.

3) Reduce the heat to medium then add 1 tablespoon of avocado oil, 1 tablespoon of butter and the shallot. Cook for 2 -3 minutes then add flour, capers and white wine. Let the wine reduce to about 1/4 cup, reduce the heat to low, then add the remaining butter, lemon juice and fresh parsley.

4) Remove the skin from the salmon (if desired), then nestle the salmon in the sauce and allow the salmon to finish cooking in the sauce off the heat.

5) Season to taste with sea salt & pepper. Enjoy the salmon along with the bok choy (or veggies of your choice).

“Running Up the Score”
20 Minute EMOM:
Even – 20 Sit-ups + Max Dumbbell Snatches (50/35)
Odd – 200 Meter Run

Tomorrow’s Forecast:
Back Squat – Muscle-ups – Wall Balls

Meme of the Week:
Relatable…

“Hoop Dreams”
3 Rounds:
50 Second L-sit
40 Meter KB Lunge (53/36)
30 Box Jumps (24/20)
20 Ring Dips

Tomorrow’s Forecast:
Sit-ups – Snatches – Run

Recovery of the Week:
Have you ever considered quantifying your recovery? Today I have an interesting article from CrossFit Journal that explains this concept. Enjoy!

“Bam Bam”
5, 4-Minute AMRAPs:
30/20 Calorie Row
30 KBS (53/36)
Max 10 Meter Shuttle Runs
4-minute rest

Tomorrow’s Forecast:
Lunge – Box Jumps – Ring Dips

Box Brief:
The Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Question of the Week:
If you could spend a day in a fictional world, what would you pick?

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2

-OR-

“Open WOD 22.3”

Tomorrow’s Forecast:
Row – Kettlebell Swings – Shuttle Runs

Box Brief:

“Open WOD 22.3”
For time:
21 pull-ups
42 double-unders
21 thrusters (95/65)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (115/75)
15 bar muscle-ups
30 double-unders
15 thrusters (135/85)

“Boiling Water”
For Time: teams of 2
3500/2800 Meter Row
200 Sit-ups
175 Kettlebell Swings (53/36)
175 Push-ups
15 Rope Climbs

Tomorrow’s Forecast:
Open WOD 22.3!

Meme of the Week:
We know how you guys are outside of the gym.

Front Squat – Heavy Set of 10

“Eleven”
For Time:
10 Front Squats + 1 Push Jerk (95/65)
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squats + 10 Push Jerks

Tomorrow’s Forecast:
Row – Sit-ups – Kettlebell Swings – Push-ups – Rope Climbs

Box Brief:
This is our last week of the Open! We’ll be hosting a potluck to celebrate this final week. We encourage everyone to bring a healthy dish. We also have a TON of prizes to give away. Everything you can win is displayed at the gym, all you have to do is a couple of activities to get your name in the raffle. We can’t wait to see you this Friday! Events kick off at 5pm.

Recovery of the Week:
We all could use a good stretch routine before Friday’s workout. Try out the video below if you need some guidance!