Deadlift
Build to A Heavy Single
-then-
1 Set of 5 @ 80% of Today’s 1RM
Bench Press
Build to A Heavy Single
-then-
1 Set of 5 @ 80% of Today’s 1RM
Tomorrow’s Forecast:
Row – Farmers Carry – Lunge
Recovery of the Week:
Did you know many of the foods we eat can help reduce inflammation and aid in recovery? Check out this week’s video showing you 10 different food items to add to your grocery list.
“Midline Miles”
For Time:
50 Sit-ups
200 Meter Run
50 Sit-ups
400 Meter Run
50 Sit-ups
800 Meter Run
50 Sit-ups
1 Mile Run
Tomorrow’s Forecast:
Deadlift – Bench Press
Question of the Week:
Assuming time traveled was the same, would you rather travel to your dream destination via car, plane, cruise ship or train?
“Open WOD 21.3 & 21.4”
For Time:
15 Front Squats (95/65)
30 Toes to Bar
15 Thrusters (95/65)
1-minute rest
15 Front Squats
30 Chest to Bar Pull-ups
15 Thrusters
1-minute rest
15 Front Squats
30 Bar Muscle-ups
15 Thrusters
Immediately Begin a 7 Minute Clock:
Build to An Unbroken Complex
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
-OR-
“Hand Warmer”
22 Minute AMRAP:
2 Rope Climbs
22 Kettlebell Swings (53/36)
22 Push-ups
Tomorrow’s Forecast:
Sit-ups – Running
Quote of the Week:
“The Pessimist Sees Difficulty In Every Opportunity. The Optimist Sees Opportunity In Every Difficulty.”
Winston Churchill
Box Brief:
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).
“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
5 Rounds:
2 Minutes – Goat 1
2 Minutes – Goat 2
Tomorrow’s Forecast:
CrossFit Open WOD 21.3!
Throwback of the Week:
Throwback to one of our favorite member made memes.
15 – 10 – 5
Unbroken Hang Power Cleans
“Divide and Conquer”
14 Minute AMRAP: teams of 2
Row for Max Meters
75 Power Cleans (135/95)
150 Sit-ups
Tomorrow’s Forecast:
Goat Day!
Recovery of the Week:
Watch this great video on some tips to help you through soreness!
“Boop”
16 Minute AMRAP:
40 Wall Balls (20/14)
30 Chest to Bar Pull-ups
20 Push Press (115/85)
10 Bar Muscle-ups
Tomorrow’s Forecast:
Row – Power Cleans – Sit-ups
Box Brief:
Thursday is Bring A Friend Day!
Question of the Week:
Would you rather live without air conditioning or a vehicle?
“Open WOD 21.2”
two heats
For Time: 20 Minute Cut-off
10 Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24/20)
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs
-OR-
“Hold My Beer”
20 Minute AMRAP:
200 Meter Run
30 Second L-Sit
200 Meter Run
30 Second Handstand
Tomorrow’s Forecast:
Wall Balls – Chest to Bar Pull-ups – Push Press – Bar Muscle-ups
Quote of the Week:
“Don’t count the days, make the days count.”
Muhammad Ali
Box Brief:
Thursday is Bring A Friend Day!
“Open WOD 21.2”
For time:
10 Dumbbell Snatches
15 Burpee Box Jump-overs
20 Dumbbell Snatches
15 Burpee Box Jump-overs
30 Dumbbell Snatches
15 Burpee Box Jump-overs
40 Dumbbell Snatches
15 Burpee Box Jump-overs
50 Dumbbell Snatches
15 Burpee Box Jump-overs
50-lb. dumbbell, 24-in. box
Time cap: 20 min.
Recipe of the Week:
Looking for a new side to have with your lean protein? Try out this Oven-Baked Salmon with Almond Parsley Salad.
Ingredients:
12 ounce salmon fillet, cut into 4 pieces
Coarse-grained salt
Freshly ground black pepper
Toasted Almond Parsley Salsa, for serving
Baked squash, for serving, optional
Toasted Almond Parsley Salad:
1 shallot
1 tablespoons red wine vinegar
Coarse grain salt
2 tablespoons capers, rinsed
1 cup fresh flat-leaf parsley
1/2 cup toasted almonds
Extra-virgin olive oil
Instructions:
1) Preheat the oven to 450 degrees F.
2) Season salmon with salt and pepper. Place salmon, skin side down, on a non-stick baking sheet or in a non-stick pan with an oven-proof handle. Bake until salmon is cooked through, about 12 to 15 minutes. Serve with the Toasted Almond Parsley Salad and squash, if desired.
Toasted Almond Parsley Salad:
3) Mince the shallot and add to a small bowl. Pour the vinegar over the shallots and add a pinch of salt. Let sit for 30 minutes.
4) Roughly chop the capers, parsley and almonds and add to the shallots. Add the olive oil, tasting as you go. Mix again and adjust the seasonings.
