WOD

“Five Along”
5 Minute AMRAP:
15/12 Calorie Row
15 Push-ups
2-Minute Rest

5 Minute AMRAP:
10 Ring Rows
10 Burpees
2-Minute Rest

5 Minute AMRAP:
5 Cleans (165/115)
5 Dumbbell Strict Press (50s/35s)

Quote of the Week:
“The effort you invest today is the pride you feel tomorrow.”
Unknown

Box Brief:
Bring A Friend Day is on Thursday.

Apollo Games registration is live!

https://competitioncorner.net/events/14479/details

Welcome to the 13th annual Apollo Games! This year’s format will be teams of 2, Male & Female.

For the third time we are offering 3 divisions. RX, Scaled & Beginner. We’re excited to offer more opportunities for those that would like to experience a competition.

Check the event page (linked above) for workout details and event information.

With supply chain and shipping issues being what they are these days we need to get the shirt order in earlier than usual. To guarantee your shirt you need to register by September 2nd.

“Freaky Friday”
20 Minute EMOM:
5 Toes to Bar
5 Hang Power Snatch (75/55)
5 Thrusters (75/55)

Recipe of the Week:
Let’s give this Egg Roll in a Bowl recipes!

Ingredients:
1 tablespoon olive oil
3 cloves garlic, minced
1 knob of ginger, grated
1 teaspoon Chinese five-spice
½ C coconut aminos
chili paste to taste
1 pound ground turkey
1 bag tri color coleslaw or broccoli slaw mix
Brown Rice and green onions for serving

Instructions:
STEP 1
Heat the olive oil in a large skillet over medium heat. Add the garlic and ginger and saute until fragrant.

STEP 2
Add the five-spice, coconut aminos, chili paste, and turkey. Break apart until the meat is browned and cooked through.

STEP 3
Add the slaw mix and toss until the vegetables are tender-crisp.

STEP 4
Serve over brown rice, with green onions and Sriracha if you like that kinda thing.

“Old MacDonald”
20 Minute AMRAP: teams of 2
Station 1
Row for Meters
Station 2
30 Sit-ups
200 Meter Farmers Carry (53s/36s)

Meme of the Week:

“Focus”
5, 2 Minute Clocks:
5 Squat Clean and Jerks
Max Ring Rows
2-Minute Rest

Box Brief:
People can still sign up for the nutrition challenge until Thursday!

Romanian Deadlifts
5 x 5

“No Chill”
3 Rounds:
200 Meter Run
30 Kettlebell Swings (53/36)

Box Brief:
People can still sign up for the nutrition challenge until Thursday! 

“Water Slide”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Front Squats (95/65)
Pull-ups
Deficit Push-ups (45’s/25’s)
25 Double Unders after each round

Quote of the Week:
“You are never too old to set another goal or to dream a new dream.”
C.S. Lewis

Box Brief:
People can still sign up for the nutrition challenge until Thursday!

“The Overtaker”
Every 2 Minutes for 15 Rounds:
1 Deadlift
1 Hang Squat Clean
1 Squat Clean
1 Front Squat

Recipe of the Week:
Here is a tasty recipe to try this weekend!

“Say Mercy”
20 Minute Clock:
Buy In – 150 Burpees*

Start with 4 Minute Row for Calories
Whatever Calories achieved in 4 minutes will be taken off the 150 burpee buy in

With Remainder of Time
Establish a 3RM Bench Press

Meme of the Week: