WOD

“Kelly”
5 Rounds:
400 Meter Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)

Recipe of the Week:
We are all looking for creative new ways to cook chicken. Here is another EASY chicken recipe to try. Give this Garlic-Ginger Chicken Thighs recipe a try!

Ingredients:
2 pounds skin-on, boneless chicken thighs
1 cup thinly sliced red onion
2 tablespoons minced garlic
2 tablespoons minced peeled ginger
1/4 cup soy sauce
1/4 cup fresh tangerine or orange juice
Freshly ground pepper
Vegetable oil, for the grill

Instructions:
1) Combine the chicken, onion, garlic, ginger, soy sauce, juice and 1 teaspoon pepper in a large resealable plastic bag. Seal and shake to coat the chicken with the marinade. Refrigerate 1 hour or overnight. 

2) Preheat a grill to medium high and oil the grate. Grill the chicken skin-side down until marked, 5 to 6 minutes. Flip and continue to grill until cooked through, about 5 more minutes. Let rest 5 minutes before serving.

“Hey Batter, Batter”
Tabata – 8 Rounds (Each)
20 Seconds Work, 10 Seconds Rest
Kettlebell Swings (53/36)
Weighted Sit-ups (20/14)
Push-ups
Ring Rows

Tomorrow’s Forecast:
Run – Wall Ball – Box Jumps

Meme of the Week:

High Hang Clean and Jerk + Hang Clean and Jerk
Build to A Heavy Complex

“Death Eater”
Death By Muscle-ups

Tomorrow’s Forecast:
Kettlebell Swings – Sit-ups – Push-ups – Ring Rows

Recovery of the Week:
Ever wonder if you should be taking a deload week? What is a deload week? This is a week where we train with less intensity or none at all. The benefits to our recovery and progress are huge. Take a look at the video below for all the details.

“CrossFit Total”
Back Squat
Build to a heavy single

Strict Press
Build to a heavy single

Dead Lift
Build to a heavy single

Tomorrow’s Forecast:
Clean & Jerk – Muscle-ups

Question of the Week:
What type of dessert is better, chocolatey or fruity?

“Acid Trip”
10 Minute Clock:
1 Mile Run
Max Burpees

8 Minute Clock:
1200 Meter Run
Max Row for Calories

6 Minute Clock:
800 Meter Run
Max Bike for Calories

Tomorrow’s Forecast:
CrossFit Total

Quote of the Week:
“When we strive to become better than we are, everything around us becomes better too.”
Paulo Coelho

“Turkey WOD”
40 Minute AMRAP: teams of 3
Athlete 1 – 800 Meter Run w/wall ball (20/14) = 25pts
Athlete 2 – Gymnastics
Athletes 3 – Barbell
Gymnastics
20 Sit-ups = 2pts
1 Rope Climb = 5pts
8 Pull-ups = 5pts
15 Push-ups = 5pts
20 KBS = 10pts
30 Air Squats = 10pts
Barbell
Deadlift (95/65) = 1pt
Power Clean (95/65) = 2pts
C&J/Snatch (95/65) = 3pts
Thruster (95/65) = 3pts

Box Brief:
We want to wish everyone a very Happy Thanksgiving! We’re very thankful for each and every of you that make up this amazing community. May this day be spent with family and friends. We’ll see you on Monday!

“Splinter”
5, 4-Minute AMRAPs:
30/20 Calorie Row/Bike
20 Shuttle Runs
Max Burpee Pull-ups
4 Minute Rest

Tomorrow’s Forecast:
Turkey Day!

Box Brief:
Our Thanksgiving week schedule is as follows:
Wednesday – Last class is at 3:30 pm
Thursday – 8:30 & 9:30am class
Friday – Closed
Saturday – Closed

Recovery of the Week:
Here is another great stretch routine you can knock out at home. If we stay supple we stay healthy!

High Hang Squat Snatch + Hang Squat Snatch
Build to A Heavy Complex

“Smog Check”
Death By Kettlebell Swings (53/36)
Max Double Unders

Tomorrow’s Forecast:
Bike – Run – Pull-ups

Question of the Week:
What are you most thankful for?