WOD

2 Power Snatch + 1 Overhead Squat
Build to A Heavy Complex

“All That”
21 – 15 – 9
Power Snatch (75/55)
Overhead Squat (75/55)
50/35 Calorie Row
9 – 15 – 21
Power Snatch
Overhead Squat

Recipe of the Week:
We hope you’re ready for a delicious looking breakfast recipe. Give this Sweet Potato and Egg Skillet a try!

Ingredients:
2 tablespoons butter
2 medium sweet potatoes, peeled and shredded (about 4 cups)
1 garlic clove, minced
1/2 teaspoon salt, divided
1/8 teaspoon dried thyme
2 cups fresh baby spinach
4 large eggs
1/8 teaspoon coarsely ground pepper

Instructions:
1) In a large cast-iron or other heavy skillet, heat the butter over low heat. Add sweet potatoes, garlic, 1/4 teaspoon salt and thyme; cook, covered, until potatoes are almost tender, 4-5 minutes, stirring occasionally. Stir in spinach just until wilted, 2-3 minutes.
2) With the back of a spoon, make 4 wells in potato mixture. Break an egg into each well. Sprinkle eggs with pepper and remaining salt. Cook, covered, on medium-low until egg whites are completely set and yolks begin to thicken but are not hard, 5-7 minutes.

“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:
Friday’s workout calls for snatches and overhead squats.

Throwback of the Week:
Throwback to our 2014 Apollo Games crew!

1 Strict Press + 2 Push Press + 3 Split Jerks
Build to A Heavy Complex

Core Cash-Out
Not for Time:
400 Meter Single Arm Farms Carry

Tomorrow’s Forecast:
Thursday’s workout calls for running, rowing, biking and burpees.

Recovery of the Week:
Do you ever experience cramps during or after exercise? Take a look at “Brain Cramps?” by Hilary Achauer for some great information. Enjoy!

Deadlift
6 – 4 – 2

“Hot & Bothered”
15 Minute AMRAP:
30 Double Unders
20 Sit-ups
10 Devil Presses (35s/25s)

Tomorrow’s Forecast:
Wednesday’s workout calls for shoulder to overhead.

Question of the Week:
What was a memorable Christmas gift from your childhood?

“Four Loko”
4 Minute AMRAP:
16 DB Lunges (50s/35s)
16 C2B Pull-ups
16 Box Jump Overs (24/20)
4-minute rest

4 Minute AMRAP:
16 DB Lunges (50s/35s)
16 T2B
16 Box Jump Overs (24/20)
4-minute rest

4 Minute AMRAP:
16 DB Lunges (50s/35s)
16 Pull-ups
16 Box Jump Overs (24/20)

Tomorrow’s Forecast:
Tuesday’s workout calls for deadlifts, double unders, sit-ups and devil presses.

Box Brief:
Christmas Schedule:
Thursday, December 24th – Christmas Eve – 8:30 & 9:30 am only
Friday, December 25th – Christmas Day – Closed
Saturday, December 26th – 7:30 and 8:30 am Classes only

Quote of the Week:
“Once you replace negative thoughts with positive ones, you’ll start having positive results.”
Willie Nelson

“Katie’s WOD”
For Time:
50 Calorie Row
50 Lunges
5 Cleans (245/145)
40 Calorie Row
40 Lunges
4 Cleans
30 Calorie Row
30 Lunges
3 Cleans
20 Calorie Row
20 Lunges
2 Cleans
10 Calorie Row
10 Lunges
1 Clean

Box Brief:
This Saturday we are hosting a Bulletproof Back Workshop at 10am. More information is posted below.

“Dream Team”
20 Minute AMRAP: teams of 2
Partner A – 400 Meter Run
Partner B – AMRAP:
15 Slam Balls (35/25)
15 Box Jumps (24/20)
15 Hand Release Push-ups

Tomorrow’s Forecast:
Friday’s workout calls for rowing, lunges and cleans.

Throwback of the Week:
Throwback to last years stocking exchange with all these beautiful faces!

“Golden Girls”
For Time:
150 Double Unders
150 Sit-ups
100 Wall Balls (20/14)
50 Burpee Pull-ups
Athletes may partition reps as needed

Tomorrow’s Forecast:
Thursday’s workout calls for running, slam balls, box jumps and hand release push-ups.

Recovery of the Week:
Here is another great morning or evening stretch routine. Enjoy!