WOD

Bench Press
5 – 4 – 3 – 2 – 1

“Death By 10 Meter Sprint”
Each minute on the minute add 1 more 10 meter sprint. Continue until you can no longer complete the number of reps prescribed in under a minute.

Recovery of the Week:
Stretch #1 – Prone Active Leg Lift
Hold the lift for 10 seconds completing 5 repetitions each leg.
Stretch #2 – Prayer Stretch w/Foam Roller
Perform 5 deep breaths during the stretch, afterwards come up and reset. Repeat one more time.
Stretch #3 – Open Book Stretch
Hold the “open” position for 10 seconds and then return to neutral. Perform 5 repetitions on each side.

“Pool Party”
3 Rounds:
33 Calorie row
33 Wall balls (20/14)
33 Meter handstand Walk

Tomorrow’s Forecast:
Wednesday’s workout calls for bench press and running.

Box Brief:
Our Thanksgiving week schedule is as follows:
Wednesday – Last class is at 4:30 pm
Thursday – Only the 8:30 & 9:30 am classes
Friday – Closed
Saturday – Closed

Question of the Week:
What is the best Thanksgiving side dish?

“Max Elevation”
15 Minute AMRAP:
35 Double unders
25 Mountain climbers
15 Russian KBS (72/53)
-Then-
10 Minutes to find a 1RM Clean

Tomorrow’s Forecast:
Tuesday’s workout calls for rowing, wall balls, and handstand walk.

Box Brief:
Our Thanksgiving week schedule is as follows:
Wednesday – Last class is at 4:30 pm
Thursday – Only the 8:30 & 9:30 am classes
Friday – Closed
Saturday – Closed

Quote of the Week:
Believe you can and you’re halfway there.
Theodore Roosevelt

Hang Power Snatch
Build to a heavy set of 2

“Isabel”
30 Snatches (135/95)
7 Minute Cut Off

Recipe of the Week:
This week we found an awesome beef and broccoli recipe. If you’re looking for some added carbohydrates I would include some rice to this dish. Enjoy!

Ingredients:
3/4lb. lean steak (such as top sirloin, or loin tip) thinly sliced
2 Tbsp arrowroot or cornstarch*
1lb. broccolini (or broccoli), cut into 2” sections
1/2 cup soy sauce
3 cloves garlic, minced
1 1/2 tsp fresh ginger, minced
1/2 tsp black pepper, plus more to taste
1/4–1/2 cup water, as desired
olive oil or coconut oil, for cooking

Instructions:
1) In a medium bowl, combine thinly sliced steak with arrowroot (or cornstarch) and a pinch of pepper. Toss to coat well.
2) Heat a drizzle of oil in a large skillet over medium heat. Working in batches, add a few slices of steak (not touching each other) to the pan. Cook 60-90 seconds per side, then transfer to a clean plate or bowl. Repeat with remaining steak, adding more oil to the pan as needed.
3) When all the steak is cooked, add broccoli to the pan (again, if the pan is a bit dry, add a bit more oil). Cook 4-5 minutes, or until crisp-tender (cook longer if you like your broccoli softer).
4) While the broccoli is cooking, mix up your sauce by combining the soy sauce, garlic, ginger, and pepper.
5) When broccoli is cooked through, transfer to plate/bowl with the steak. Pour sauce into the pan and stir to scrape up any browned bits. Return cooked broccoli and steak to the pan and stir to coat. The sauce should naturally thicken as it heats through and bubbles for a few minutes (3-5 minutes). If sauce is too thick, add a bit of water

“Sun Burn”
5 Rounds:
Row 400 meters
Run 400 meters

Tomorrow’s Forecast:
Friday’s workout calls for snatches.

Throwback of the Week:
This throwback requires no explanation.

“Bump and Grind”
3 Rounds:
30 Double unders
10 Thrusters (95/65)
2 Rounds:
60 Double unders
10 Thrusters (115/85)
1 Round:
90 Double unders
10 Thrusters (135/95)

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

Recovery of the Week:
Stretch #1 – Figure Four Rotation
Spend 2 minutes on each side.
Stretch #2 – Cat-Cow Stretch
Spend 10 seconds in both positions completing 10 total repetitions.
Stretch #3 – Posterior Shoulder Stretch
Complete 2 sets of 1 minutes holds on each side.

“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:
Wednesday’s workout calls for double unders, thrusters, and core work to finish.

Questions of the Week:
Would you rather have all traffic lights you approach be green or never have to stand in line again?

“Bruiser”
25 Minute AMRAP: teams of 3
200 Meter run w/wall ball (20/14)
7 Burpee pull-ups

Tomorrow’s Forecast:
Tuesday’s workout calls for back squat, strict press, and deadlift.

Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20. Our 6:30 and 7:30 pm classes will be canceled to accommodate.

Quote of the Week:
Never give up on a dream because of the time it will take to accomplish it. The time will pass anyway.
Earl Nightingale