WOD

“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.

Deadlift – Week 3
Track A
4 @ 55% of 1RM
3 @ 65%
2 @ 75%
1 @ 80%
1 @ 86%
1 @ 91%
Max Reps (6-10) @ 86%

Track B
6 Reps Moderate
6 Reps Heavy
6 Reps Heavier
6 Reps Heaviest

Pull-up + Push-up – Week 3
Complete Either of the Following Tracks for Both Strict Pull-ups & Push-ups

Track A
6 Sets
10-15 Unbroken Band Assisted

Track B
5 Sets
3-6 Reps @ Hardest Progression

Tomorrow’s Forecast:
Row – Run – Kettlebell Carry – Box Jumps – Handstand Push-ups

Question of the Week:
Would you rather have a time machine or a teleporter?

“Karen”
For Time:
150 Wall Balls (20/14)

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

Box Brief:
Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner. This is our biggest event of the year.

Quote of the Week:
“The future belongs to those who prepare for it today.”
Malcolm X

Front Squat
Heavy Set of 3

Push Press
Heavy Set of 3

Thruster
Heavy Set of 3

Recipe of the Week:
Here is a great summer dish that’s and healthy. Try Garlicky Lemon Mahi-Mahi for dinner!

Ingredients:
3 tbsp. butter, divided
2 tbsp. extra-virgin olive oil, divided
4 (4-oz.) mahi-mahi fillets
Kosher salt
Freshly ground black pepper
1 lb. asparagus
3 cloves garlic, minced
1/4 tsp. crushed red pepper flakes
1 lemon, sliced
Zest and juice of 1 lemon
1 tbsp. freshly chopped parsley, plus more for garnish

Instructions:
1) In a large skillet over medium heat, melt 1 tablespoon each of butter and olive oil. Add mahi-mahi and season with salt and pepper. Cook until golden, 4 to 5 minutes per side. Transfer to a plate.

2) To skillet, add remaining 1 tablespoon oil. Add asparagus and cook until tender, 2 to 4 minutes. Season with salt and pepper and transfer to a plate.

3) To skillet, add remaining 2 tablespoons butter. Once melted, add garlic and red pepper flakes and cook until fragrant, 1 minute, then stir in lemon, zest, juice, and parsley. Remove from heat, then return mahi-mahi and asparagus to skillet and spoon over sauce.

4) Garnish with more parsley before serving.

“Don’t Go Chasin”
18 Minute AMRAP: teams of 4
12/8 Calorie Row
16 Meter Kettlebell Lunge (53/36)
12 Weighted Sit-ups (20/14)

Tomorrow’s Forecast:
Front Squat – Push Press – Thrusters

Meme of the Week:
You’ll only make that mistake once….

Deadlift – Week 2
Track A
4 @ 55% of 1RM
3 @ 65%
2 @ 75%
1 @ 80%
1 @ 83%
1 @ 88%
Max Reps (6-10) @ 83%

Track B
7 Reps Moderate
7 Reps Heavy
7 Reps Heavier
7 Reps Heaviest

Pull-up + Push-up – Week 2
Complete Either of the Following Tracks for Both Strict Pull-ups & Push-ups

Track A
5 Sets
15-20 Unbroken Band Assisted

Track B
4 Sets
4-8 Reps @ Hardest Progression

Tomorrow’s Forecast:
Row – Lunge – Sit-up

Box Brief:
Bring A Friend Day is on Thursday!

Recovery of the Week:
A lot of us wake up with muscle stiffness after a tough training week. Perform this morning yoga routine to help loosen up those muscles and promote blood flow.