WOD

“Lead Foot”
5 Minute AMRAP:
Buy In – 50/35 Calorie Row
10 Bar Facing Burpees
10 Clean and Jerks (135/95)
5-Minute Rest

5 Minute AMRAP:
Buy In – 40/30 Calorie Row
10 Bar Facing Burpees
7 Clean and Jerks (155/105)
5-Minute Rest

5 Minute AMRAP:
Buy In – 30/20 Calorie Row
10 Bar Facing Burpees
4 Clean and Jerks (185/125)

Tomorrow’s Forecast:
Double Unders – Push-ups – Toes to Bar – Rope Climbs

Box Brief:
Bring A Friend Day is on Thursday!

Recovery of the Week:
Here is a excellent video listing some of the fundamental ways to reduce soreness and improve recovery.

Back Squat
5 @ 70% of 1RM
3 @ 80%
1 @ 85%
1 @ 90%
1 @ ???
1 @ ???

Front Squat
5 @ 70% of 1RM
3 @ 80%
1 @ 85%
1 @ 90%
1 @ ???
1 @ ???

Tomorrow’s Forecast:
Row – Burpees – Clean & Jerks

Question of the Week:
Would you rather be a genius and know everything or be amazing at any activity you tried?

“Cliffhanger”
20 Minute AMRAP:
400 Meter Run
Max Unbroken Muscle-ups

Tomorrow’s Forecast:
Back Squat – Front Squat

Box Brief:
Bring A Friend Day is on Thursday!

Quote of the Week:
“You are never too old to set another goal or dream a new dream.”
Les Brown

“Freaky Friday”
20 Minute EMOM:
5 T2B
5 Power Snatch (75/55)
5 Thrusters (75/55)

Recipe of the Week:
Here is a fun and easy Curried Chicken & Tomato Kebob recipe!

Ingredients:
5 oz. chicken thighs
6 cherry tomatoes
2 tbsp. sour cream
1 tbsp. cilantro
1½ tsp. curry powder
1 tbsp. butter
2 tsp. lime zest
1 tbsp. lime juice

“Dirt Road”
3 Rounds:
30 Sit-ups
20/15 Calorie Row
30 Double Unders
200 Meter Farmers Carry (53s/36s)
2 Rounds:
30 Sit-ups
20/15 Calorie Row
30 Double Unders
200 Meter Farmers Carry
1 Round:
30 Sit-ups
20/15 Calorie Row
30 Double Unders

Tomorrow’s Forecast:
Toes to Bar – Snatch – Thrusters

Meme of the Week:
It’s probably not a typo.

Back Squat
6 @ 70% of 1RM
6 @ 80%
3 @ 90%
2 @ 95%

Front Squat
6 @ 70% of 1RM
6 @ 80%
3 @ 90%
2 @ 95%

Tomorrow’s Forecast:
Sit-ups – Row – Double Unders – Farmers Carry

Recovery of the Week:
Let’s get that mobility work in! Here is a great 10 minute routine you can do anywhere.

“Christine”
3 Rounds:
500 Meter Row
12 Deadlifts @ Bodyweight
21 Box Jumps (24/20)

Tomorrow’s Forecast:
Back Squat – Front Squat

Question of the Week:
Would you rather give up all drinks except for water or give up eating anything that was cooked in an oven?

“Murph”
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Tomorrow’s Forecast:
Row – Deadlift – Box Jump

Box Brief:
Happy Memorial Day! Today (Monday) we honor the men and women who paid the ultimate sacrifice for our freedoms. We will host our annual Murph workout during two class times at 8:30am and 10am with a BBQ at 11am. All other class times will be cancelled. See you there!

Quote of the Week:
“I believe our flag is more than just cloth and ink. It is a universally recognized symbol that stands for liberty, and freedom. It is the history of our nation, and it’s marked by the blood of those who died defending it.”
John Thune