WOD

“Who’s That Lady”
20 Minute AMRAP:
4 Rounds:
5 Strict Pull-ups
10 Kettlebell Goblet Lunges (53/36)
15 Sit-ups
-then-
90 Double Unders

Recipe of the Week:
Looking for something new for breakfast? Try these Waffle House Egg And Spinach Scramble.

Ingredients:
avocado oil spray
4 cups raw spinach
4 whole eggs, lightly beaten
2 slices (~2oz) reduced fat cheddar

Instructions:
1) Set a nonstick skillet on medium heat and once hot, spray with avocado oil.  Toss in the spinach, and if needed, add 1-2 tablespoons of water to the skillet to create steam to wilt the spinach.

2) Once the spinach has completely wilted and reduced in size, about 2 minutes, add the eggs to the skillet.  Pull the eggs from side to side using a spatula to scramble them.  Once the eggs are nearly cooked to your desired consistency, add the cheese to melt over the egg and spinach mix.  Cover the skillet, remove from the heat and allow the steam from the food to melt the cheese.

3) Once melted

4) Add the cheesy eggs to the hashbrown bowl, or enjoy them as part of a balanced (breakfast) meal.

“HarRowing”
For Time:
2000 Meter Row
Every Minute on the Minute Starting at 0:00; perform 1 Burpee over the Erg, add a burpee every minute until finished.

Tomorrow’s Forecast:
Pull-ups – Lunges – Sit-ups – Double Unders

Meme of the Week:

“Rapunzel”
5 Rounds:
25 Push-ups
15 Deadlifts (205/145)
2 Rope Climbs

Tomorrow’s Forecast:
Row – Burpees

Recovery of the Week:
We’ve found another great full body mobility to follow along with. It only takes 10 minutes!

Back Squat
3 sets of 5

“March Assault”
3 Rounds:
400 Meter Run
21 Burpees

Tomorrow’s Forecast:
Push-ups – Deadlifts – Rope Climbs

Question of the Week:
Would you rather have a huge imagination or a photographic memory?

“Open WOD 14.4”
For Time:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Muscle-ups

Tomorrow’s Forecast:
Back Squat – Run – Burpees

Quote of the Week:
“There is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers as rapidly. That which grows slowly, endures.”
Josiah Gilbert Holland

“Bel-Air”
7 Rounds:
40 Double Unders
10 Dumbbell Lunges (53s/36s)
10 HSPU
20 Sit-ups

Recipe of the Week:
This is a perfect meal to make for dinner. Give this Shrimp Alfredo a try!

Ingredients:
8oz whole wheat or legume-based linguine (or fettucine)
Low-carb substitute: Zucchini & carrot noodles; Miracle noodles

Reduced Fat Alfredo Sauce
1 tablespoon olive oil
1/2 medium white onion, diced
3 garlic cloves, minced
1 tablespoon (vegan) butter
10oz raw cauliflower florets
1 1/2 cups unsweetened almond milk
1 1/2 cups reduced fat parmesan cheese, grated
1 tablespoon The Fit Cook Land seasoning (OR Italian seasoning)
Sea salt & pepper to taste
1 1/2 lb jumbo shrimp, raw (peeled and deveined)
2 cups broccolini (or broccoli florets) – OPTIONAL, but recommended

Instructions:
1) Cook pasta according to the instructions given, then set aside.

2) Set oven to 400F/204C.

3) Line a baking tray with parchment paper, then add the cauliflower florets. Roast in the oven – without any oil or seasoning – for 15 to 20 minutes, or until lightly charred and soft.

4) Set a nonstick skillet on medium heat, once hot add the oil and the onion and garlic. Cook for 4 to 6 minutes or until the onions have turned brown and translucent. After about 4 minutes, add a tablespoon of butter and continue to caramelize the onions and garlic. Remove from the heat.

5) To a high-powered blender, add ALL of the ingredients for the sauce. Blend until smooth and season to taste with sea salt & pepper.

6) In the same nonstick skillet, set it on HIGH heat. Once hot, add the jumbo shrimp and add a pinch of sea salt & pepper as it cooks in the skillet. Cook for 4 to 6 minutes, or until the shrimp begins to plump and change color. When the shrimp is nearly finished, reduce the heat to low-medium, add the broccolini then cover and cook (to steam) for 2 to 3 minutes, or until the broccolini turns vibrant green.

“Saltshaker”
20 Minute AMRAP: teams of 2
200 Meter Run or 10 Calorie Row or 10 Calorie Bike
10 Burpee Box Jump Overs (24/20)
20 Dumbbell Snatch (50/35)

Tomorrow’s Forecast:
Double Unders – Lunges – Handstand Push-ups – Sit-ups

Meme of the Week:
We won’t give up though.

Drop Cleans
5 x 3

“Mr. Clean”
20 Minute Ladder:
1 Power Clean (205/145) + 1 Muscle-up
2 Power Cleans + 2 Muscle-ups
3 Power Cleans + 3 Muscle-ups
4 Power Cleans + 4 Muscle-ups
Etc…

Tomorrow’s Forecast:
Burpee – Snatch – Run/Row/Bike

Recovery of the Week:
Check out this great video for a stretch routine that will help you relax before bed.