WOD

“Final Check”
18 Minute AMRAP:
15/12 Calorie Row
3 Wall Climbs
50 Double Unders
:30 L-Sit

Tomorrow’s Forecast:
Run – Cleans

Question of the Week:
What’s the best television show of all time?

“Simple Enough”
50 – 40 – 30 – 20 – 10
Kettlebell Swings (53/36)
Kettlebell Lunges (53/36)

Tomorrow’s Forecast:
Row – Wall Climbs – Double Unders – L-Sit

Quote of the Week:
“If you really want to do something you’ll find a way, if you don’t you’ll find an excuse.”
Jim Rohn

“Cram-Berry”
7 Minute AMRAP:
8 Thrusters (115/85)
6 Bar Facing Burpees
4 Bar Muscle-ups

3-minute rest

7 Minute AMRAP:
8 Power Snatch (115/85)
6 Bar Facing Burpees
4 Bar Muscle-ups

Recipe of the Week:
Looking for a new way to prep chicken for the week? Give this Slow-Cooker Chicken Thighs recipe a try during your next prep day!

Ingredients:
1 tbsp. extra-virgin olive oil
6 bone-in or boneless chicken thighs
Kosher salt
Freshly ground black pepper
1/2 c. low-sodium soy sauce
1/2 c. ketchup
1/4 c. honey
3 cloves garlic, minced
2 tsp. freshly minced ginger
2 tbsp. Sriracha
Juice of 1 lime
Cooked rice, for serving

Instructions:
1) In a large skillet over medium-high heat, heat oil. Season chicken thighs with salt and pepper and sear until golden, 3 minutes per side. Transfer to slow cooker.

2) In a small bowl, whisk together soy sauce, ketchup, honey, garlic, ginger, Sriracha, and lime juice. Pour sauce over chicken and toss until coated.

3) Cover and cook on low for 5 to 6 hours, or on high for 2 hours, until no longer pink.

4) Serve over rice.

“BFF”
20 Minute AMRAP: teams of 2
Partner A – 200 Meter Run
Partner B – AMRAP
Sit-ups
Push-ups
Box Jumps (24/20)

Tomorrow’s Forecast:
Thrusters – Burpees – Muscle-ups

Meme of the Week:

“Battleship”
25 Minute AMRAP: teams of 2
Row for Meters
Every time partners switch, the athlete coming off the rower must complete 25 sit-ups. They cannot switch again until all reps are complete.

Tomorrow’s Forecast:
Run – Sit-ups – Push-ups – Box Jumps

Recovery of the Week:
Looking for a good reason to actually add more vegetables to your diet? Take a look at this video below. We all know vegetables are good for us, but this video really breaks down how important consumption of greens really are.

“Uplifting”
15 Minute Ladder:
2 Devil Presses (35s/25s)
4 Dumbbell Step-ups (35s/25s) (24/20)
6 Pull-ups
4 Devil Presses
8 Dumbbell Step-ups
12 Pull-ups
6 Devil Presses
12 Dumbbell Step-ups
18 Pull-ups
Etc…
Keep adding 2, 4 & 6 reps to devil presses, step-ups and pull-ups, respectively.

Tomorrow’s Forecast:
Row – Sit-ups

Box Brief:
We are looking for a few more volunteers for the Apollo Games on October 9th. If you want to help with the event click this link and sign up. Thank you guys so much!

Question of the Week:
Are books better than movies?

“So Fresh, So Clean”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Power Cleans (135/95)
Ring Dips
200 Meter Run

Tomorrow’s Forecast:
Devil Presses – Step-ups – Pull – ups

Box Brief:
Bring A Friend Day is on Thursday!

Quote of the Week:
“The battles that count aren’t the ones for gold medals. The struggles within yourself—the invisible battles inside all of us—that’s where it’s at.”
Jesse Owens

“Sumo”
20 Minute AMRAP:
3 Wall Climbs
9 Sumo Deadlift High Pulls (72/53)
16 Meter Kettlebell Lunge (72/53)

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). He will be focusing on Cleans and Hang Cleans in preparation for the Apollo Games.

Recipe of the Week:
Here is a great weekend breakfast idea to try. This Bacon & Egg-Stuffed Avocado recipe looks great!

Ingredients:
1⁄2 avocado
2 slices bacon (cooked, chopped)
1 egg (boiled, chopped)
1 tbsp. sour cream
1 tbsp. chives (chopped)
1⁄4 tsp. paprika
2 cherry tomatoes (cut into quarters)
Salt and pepper

Instructions:
1) Start by scooping out some of the avocado so that there is a large enough space to spoon in the filling.

2) Use the scooped out avocado and place into a bowl with the half the sour cream and chives. Mix together until smooth and season with salt and black pepper.

3) Gently fold together the chopped bacon, egg and avocado sour cream mixture.

4) Scoop back into the halved avocado and top with cherry tomatoes and the remaining sour cream.

5) Garnish with paprika and extra chives.