WOD

“Roped”
21 Minute EMOM:
Minute 1 – Double Unders
Minute 2 – L-Sit
Minute 3 – Rope Climbs

Tomorrow’s Forecast:
Clean – Pull-up – Burpee

Meme of the Week:
A more accurate meme has never been made.

“Excuse Me?!”
40 Minute AMRAP:
1000/800 Meter Row
400 Meter Run
200 Meter Double Kettlebell Front Rack Carry (53s/36s)
40 Box Jumps (24/20)
20 Handstand Push-ups

Tomorrow’s Forecast:
Double Under – L-Sit – Rope Climb

Recovery of the Week:
This week we present you with a throwback article about recovery from CrossFit HQ. It’s only two pages long so give it a quick read. Enjoy On Recovery by Robb Wolf.

Deadlift – Week 3
Track A
4 @ 55% of 1RM
3 @ 65%
2 @ 75%
1 @ 80%
1 @ 86%
1 @ 91%
Max Reps (6-10) @ 86%

Track B
6 Reps Moderate
6 Reps Heavy
6 Reps Heavier
6 Reps Heaviest

Pull-up + Push-up – Week 3
Complete Either of the Following Tracks for Both Strict Pull-ups & Push-ups

Track A
6 Sets
10-15 Unbroken Band Assisted

Track B
5 Sets
3-6 Reps @ Hardest Progression

Tomorrow’s Forecast:
Row – Run – Kettlebell Carry – Box Jumps – Handstand Push-ups

Question of the Week:
Would you rather have a time machine or a teleporter?

“Karen”
For Time:
150 Wall Balls (20/14)

Tomorrow’s Forecast:
Deadlift – Push-up – Pull-up

Box Brief:
Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner. This is our biggest event of the year.

Quote of the Week:
“The future belongs to those who prepare for it today.”
Malcolm X

Front Squat
Heavy Set of 3

Push Press
Heavy Set of 3

Thruster
Heavy Set of 3

Recipe of the Week:
Here is a great summer dish that’s and healthy. Try Garlicky Lemon Mahi-Mahi for dinner!

Ingredients:
3 tbsp. butter, divided
2 tbsp. extra-virgin olive oil, divided
4 (4-oz.) mahi-mahi fillets
Kosher salt
Freshly ground black pepper
1 lb. asparagus
3 cloves garlic, minced
1/4 tsp. crushed red pepper flakes
1 lemon, sliced
Zest and juice of 1 lemon
1 tbsp. freshly chopped parsley, plus more for garnish

Instructions:
1) In a large skillet over medium heat, melt 1 tablespoon each of butter and olive oil. Add mahi-mahi and season with salt and pepper. Cook until golden, 4 to 5 minutes per side. Transfer to a plate.

2) To skillet, add remaining 1 tablespoon oil. Add asparagus and cook until tender, 2 to 4 minutes. Season with salt and pepper and transfer to a plate.

3) To skillet, add remaining 2 tablespoons butter. Once melted, add garlic and red pepper flakes and cook until fragrant, 1 minute, then stir in lemon, zest, juice, and parsley. Remove from heat, then return mahi-mahi and asparagus to skillet and spoon over sauce.

4) Garnish with more parsley before serving.

“Don’t Go Chasin”
18 Minute AMRAP: teams of 4
12/8 Calorie Row
16 Meter Kettlebell Lunge (53/36)
12 Weighted Sit-ups (20/14)

Tomorrow’s Forecast:
Front Squat – Push Press – Thrusters

Meme of the Week:
You’ll only make that mistake once….

Deadlift – Week 2
Track A
4 @ 55% of 1RM
3 @ 65%
2 @ 75%
1 @ 80%
1 @ 83%
1 @ 88%
Max Reps (6-10) @ 83%

Track B
7 Reps Moderate
7 Reps Heavy
7 Reps Heavier
7 Reps Heaviest

Pull-up + Push-up – Week 2
Complete Either of the Following Tracks for Both Strict Pull-ups & Push-ups

Track A
5 Sets
15-20 Unbroken Band Assisted

Track B
4 Sets
4-8 Reps @ Hardest Progression

Tomorrow’s Forecast:
Row – Lunge – Sit-up

Box Brief:
Bring A Friend Day is on Thursday!

Recovery of the Week:
A lot of us wake up with muscle stiffness after a tough training week. Perform this morning yoga routine to help loosen up those muscles and promote blood flow.

“Two-Peat”
2 Rounds:
4 Minute AMRAP:
Buy In – 500 Meter Row
Burpee Box Jump Overs (24/20)

1 Minute Rest

4 Minute AMRAP:
Buy In – 400 Meter Run
Wall Balls (24/20)

1 Minute Rest

Tomorrow’s Forecast:
Deadlift – Push-up – Pull-up

Question of the Week:
What is your favorite thing to do on a rainy day?

Box Brief:
Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner.