WOD

“Screwball”
20 Minute AMRAP:
50 Wall Balls (20/14)
40 Box Jumps (24/20)
30/24 Calorie Row
20 Toes to Bar
10 Bar Muscle-ups

Recipe of the Week:
We found another easy recipe for any night of the week! Just add your favorite healthy carb and then make this Cumin-Roasted Pork Chops and Brussels Sprouts recipe!

Ingredients:
teaspoon kosher salt, plus more as needed
1 teaspoon whole cumin seeds
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper, plus more as needed
1/4 teaspoon crushed red pepper flakes, or to taste
2 cloves garlic, finely grated or minced
2 bone-in pork chops, about 1½-inches thick (1¾ pounds total)
1 pound Brussels sprouts, trimmed and halved through the stem
1/4 cup whole sage leaves
2 tablespoons extra virgin olive oil
lemon wedges, for serving

Ingredients:
1) In a large bowl, mix together the salt, cumin seeds, ground cumin, black pepper, chile flakes and garlic until it resembles wet sand.

2) Smear the mixture all over the pork and let sit at room temperature for at least 20 minutes, or in the refrigerator for up to 24 hours.

3) Heat oven to 450 F.

4) In a small bowl, toss the Brussels sprouts and sage leaves with the oil and a large pinch of salt and pepper. Spread out on a quarter-sized rimmed baking sheet (or a 9- by 13-inch baking dish) and place in the oven. Place the pork on a quarter-sized rimmed baking sheet (or use a regular rimmed baking sheet) and place in the oven along with the sprouts.

5) Roast pork and sprouts for 15 minutes. Flip the chops over and give the sprouts a stir, and continue roasting until the pork is cooked through and the sprouts are browned and tender, about 3-5 minutes for the pork and 5-10 for the sprouts. Serve with lemon wedges.

“Stand & Deliver”
16 Minute AMRAP:
10 Double Dumbbell Step-ups (50s/35s) (24/20)
100 Meter Dumbbell Farmers Carry (50s/35s)
200 Meter Run
:30 Second L-Sit

Tomorrow’s Forecast:
Wall Ball – Box Jump – Row – Toes to Bar – Muscle-up

Box Brief:
Saturday Night Yoga is Back! Save the date for Saturday the 28th at 7pm. it is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Meme of the Week:

Deadlift – Week 4
Track A
4 @ 55% of 1RM
3 @ 65%
2 @ 75%
1 @ 80%
1 @ 86%
1 @ 94%

Track B
5 Reps Moderate
5 Reps Moderate
5 Reps Heavy
5 Reps Heavier
5 Reps Heaviest

Pull-up + Push-up – Week 4
Complete Either of the Following Tracks for Both Strict Pull-ups & Push-ups

Track A
3 Sets:
Max Unbroken at Week 1 Progression

Track B
6 Sets
2-4 Reps @ Hardest Progression

Tomorrow’s Forecast:
Step-up – Farmer Carry – Run – L-Sit

Box Brief:
This Thursday is Bring a Friend Day!

Recovery of the Week:
Sleep! Just how important is it for fat loss and muscle gain? Watch the video below to find out.

“Preppy”
5 Minute AMRAP:
Buy In – 50/35 Calorie Row
10 Thrusters (95/65)
6 Bar Facing Burpees
10 Power Snatch (95/65)
6 Bar Facing Burpees

5-minute rest

5 Minute AMRAP:
Buy In – 40/30 Calorie Row
8 Thrusters (115/75)
6 Bar Facing Burpees
8 Power Snatch (115/75)
6 Bar Facing Burpees

5-minute rest

5 Minute AMRAP:
Buy In – 30/25 Calorie Row
6 Thrusters (135/85)
6 Bar Facing Burpees
6 Power Snatch (135/85)
6 Bar Facing Burpees

Tomorrow’s Forecast:
Deadlift – Push-up – Pull-up

Question of the Week:
Would you rather travel the US and see the sights in a motorhome or by plane?

“Annie on the Run”
50 – 40 – 30 – 20 – 10
Double Unders
Sit-ups
200 Meter run after each round

Tomorrow’s Forecast:
Thruster – Burpee – Snatch – Row

Quote of the Week:
“Folks are usually about as happy as they make their minds up to be.”
― Abraham Lincoln

Box Brief:
Saturday Night Yoga is Back! Save the date for Saturday the 28th at 7pm. it is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

“Front Loaded”
18 – 15 – 12 – 9 – 6 – 3
Hang Squat Cleans (95/65)
Pull-ups
Lateral Bar Over Burpees

Recipe of the Week:
This looks like a great dinner to make to-go! Give this Spicy Wasabi Salmon Salad Wrap a try!

Ingredients:
15oz raw center-cut salmon filet(s)
pinch of sea salt & pepper
1 tablespoon avocado oil
Dressing
1/3 cup reduced fat olive oil mayonnaise
2 tablespoons wasabi (or less to taste)
2 tablespoons horseradish
1 1/2 tablespoons agave
1/4 cup rice vinegar (or more to thin it out and reduce heat)
Salad
6-8 (inner) Romaine lettuce leaves
1/2 small radicchio
1/2 (colorful) bell pepper
1/2 medium cucumber, chopped
1/2 cup diced tomato (OPTIONAL)
1/2 cup fresh cilantro (OPTIONAL)
3 (burrito-size) low carb tortillas

Instructions:
1) Season salmon with sea salt & pepper. Set a skillet on medium high heat, and once hot add the avocado oil and the salmon. Cook on one side for 4 – 6 minutes to lock in the sear and so that the salmon is “released” from the pan and not sticking to it. Flip it over to continue cooking on the other side for 3 – 5 minutes, then set aside outside of the pan. Flake the fish with a fork to prepare it for the wrap or salad.

2) Mix together the ingredients for the dressing in a bowl and season to taste as needed (with the ingredients) according to your liking.

3) Place the ingredients for the salad on a large cutting board or chopping block, then chop everything together. Drizzle on the wasabi dressing then mix well.

4) To a large burrito, add a serving of the salad and the salmon. Fold in the sides, then roll it up! For a lower carbohydrate option, eliminate the tortilla and enjoy it as a salad!

“Roped”
21 Minute EMOM:
Minute 1 – Double Unders
Minute 2 – L-Sit
Minute 3 – Rope Climbs

Tomorrow’s Forecast:
Clean – Pull-up – Burpee

Meme of the Week:
A more accurate meme has never been made.

“Excuse Me?!”
40 Minute AMRAP:
1000/800 Meter Row
400 Meter Run
200 Meter Double Kettlebell Front Rack Carry (53s/36s)
40 Box Jumps (24/20)
20 Handstand Push-ups

Tomorrow’s Forecast:
Double Under – L-Sit – Rope Climb

Recovery of the Week:
This week we present you with a throwback article about recovery from CrossFit HQ. It’s only two pages long so give it a quick read. Enjoy On Recovery by Robb Wolf.