Back Squat
4 x 3 @ 60X1 at 75%
“Speedy”
Every 4:00 for 16:00
50 Double Unders
20 Air Squats
10 Toes to Bar
10 Box Jumps (30/24)
Question of the Week:
What is your favorite holiday cookie?
Box Brief:
It’s Christmas time! Join us on Saturday at 7pm for cookies, white elephant, and games!
8 Minute EMOM:
3 Hang Power Snatch @ 60%
“Hells Barbells”
2 Rounds:
18 Power Cleans (95/65)
15 Front Squats (95/65)
12 Push Jerks (95/65)
9 Power Snatches (95/65)
1-Minute Rest
Quote of the Week:
“Strength does not come from physical capacity. It comes from an indomitable will.”
Mahatma Gandhi
Box Brief:
It’s Christmas time! Join us on Saturday at 7pm for cookies, white elephant, and games!
“Turkey WOD”
40 Minute AMRAP: teams of 3
Athlete 1 – 800 Meter Run w/wall ball (20/14) = 25pts
Athlete 2 – Gymnastics
Athletes 3 – Barbell
Gymnastics
20 Sit-ups = 2pts
1 Rope Climb = 5pts
8 Pull-ups = 5pts
15 Push-ups = 5pts
20 KBS = 10pts
30 Air Squats = 10pts
Barbell
Deadlift (95/65) = 1pt
Power Clean (95/65) = 2pts
C&J/Snatch (95/65) = 3pts
Thruster (95/65) = 3pts
Meme of the Week:
Deadlifts
8 @ 68%
6 @ 75%
4 @ 84%
2 @ 88-90%
“Don’t Talk About My EMOM”
18 Minute EMOM:
Minute 1 – 15/12 Calorie Row
Minute 2 – 15 V-ups
Minute 3 – 2 Rope Climbs
Box Brief:
We have a limited schedule this week to celebrate Thanksgiving:
Wednesday – Last class is at 3:30pm
Thursday –9:00am classes
Friday – Closed
Saturday – 8:30 and 9:30am classes
Dumbbell Bench Press
3 Sets:
6-8 @ RPE 7/10
3 Sets:
10-15 Banded Tricep Push Downs
“What a Cluster”
For Time: 15 Minute Time Cap
10 Clusters (95/65)
10 Bar Facing Burpees
8 Clusters (115/85)
8 Bar Facing Burpees
6 Clusters (135/95)
6 Bar Facing Burpees
4 Clusters (155/105)
4 Bar Facing Burpees
2 Clusters (175/125)
2 Bar Facing Burpees
Question of the Week:
What’s your favorite Thanksgiving tradition?
Box Brief:
We have a limited schedule this week to celebrate Thanksgiving:
Wednesday – Last class is at 3:30pm
Thursday – 9:00am class
Friday – Closed
Saturday – 8:30 and 9:30am classes
Back Squat
4 x 1 @ 50X1 at 82%
“Compromise”
3 Rounds:
50 Foot Dumbbell Overhead Walking Lunge (50/35) (25 Feet each arm)
12 Chest to Bar Pull-ups
-then-
3 Rounds:
10 Sumo Deadlift High Pulls (95/65)
12 Ring Rows
Quote of the Week:
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.”
Earl Nightingale
We have a limited schedule this week to celebrate Thanksgiving:
Wednesday – Last class is at 3:30pm
Thursday – Only 8:30 and 9:30am classes
Friday – Closed
Saturday – 8:30 and 9:30am classes
Push Press
6 x 2 @ 75-80%
“And Then”
10 – 8 – 6 – 4 – 2
Clean & Jerk (135/95)
Toes to Bar
-then-
20/18 Calorie Row
-then-
5 – 4 – 3 – 2 – 1
Clean & Jerk (155/105)
Strict Pull-ups
-then-
10/8 Calorie Row
Recipe of the Week:
Want some hearty for dinner next week? Time to make this White Bean Chicken Chili recipe!
Ingredients:
1 whole Onion chopped
2-3 cloves garlic, minced
1 14.5 oz can reduced sodium chicken broth
1 jar salsa verde
1 14.5 oz can reduced sodium diced tomatoes
1 4.5 oz can diced green chilies
1.5 tsp chili powder
1/2 tsp dried oregano
1 tsp ground cumin
1/2 tsp salt
2 15 oz can corn kernels, drain and rinsed
2 15 oz can white beans, cannellini, drain and rinse
4 large (approx 2-2.5 pounds) organic chicken breasts
Making the Roux
3 tbsp butter
3 tbsp almond flour
1/2 cup reduced fat milk
4 oz Heavy whipping cream
1 tsp chicken bouilon
1 tsp black pepper
7 oz plain Greek yogurt 1 small container
Instructions:
STEP 1
Place the 4 raw chicken breasts in the bottom of the crockpot, cover with all of the spices on top, then throw in the rest of the ingredients before the cream base roux.
STEP 2
Cook on low 6-8 hours. One hour before serving, melt the butter in a saucepan over medium heat, slowly whisk in the flour and allow it to bubble and brown a little. Approx 3-5 minutes. Next, whisk in milk, cream, chicken bullion, yogurt and black pepper. Simmer another 4-5 minutes.
STEP 3
Pour roux mixture into crockpot. Shred the chicken with two forks and allow the sauce to thicken while cooking on low for another hour. It may be easier to remove the chicken and shred over a pan or plate and then place back in crockpot.
STEP 4
Additional toppings not listed could be: cilantro, cheese, hot sauce or tortilla strips! (Nutrition facts not included for toppings)
Back Squat
3 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 90%+
3 Sets Not for Time:
12 Kettlebell/Dumbbell Death March Steps
100 Foot Front Rack Carry
12 Kettlebell/Dumbbell Suitcase Reverse Lunges (one weight 6 steps each side)
100 Foot Farmer Carry
12 Kettlebell/Dumbbell Pull Throughs in Tall Plank
Meme of the Week:
