WOD

Back Squat
4 x 1 @ 50X1 at 85%

“Constantine”
For Time:
100 Single Arm Devils Press (50/35)
Every 2 Minutes – 10 Sit-ups

Quote of the Week:
“A year from now you may wish you had started today.”
Karen Lamb

Every 90 Seconds for 6 Sets
Hang Power Clean + Push Jerk + Spilt Jerk
Set 1-2 @ 55-65%
Set 3 @ 65-70%
Set 4 @ 70-75%
Set 5-6 @ 80%

“Asparagus”
2 Rounds:
21 Calorie Row
400 Meter Run
1-Minute Rest
15 Calorie Row
300 Meter Run
1-Minute Rest
9 Calorie Row
200 Meter Run
1-Minute Rest

Recipe of the Week:
Steak is good. Try this Grilled Skirt Steak with Thai Flavors recipe to make steak great.

Ingredients:
1/2 cup lite coconut milk
1/4 cup coconut sugar
2 teaspoons lime zest
2 tablespoons lime juice
2 teaspoons Thai fish sauce
2 teaspoons grated ginger root
1 pound beef skirt steak, preferably grass fed, cut into 4-inch lengths
1/2 teaspoon coarse kosher salt

Instructions:
STEP 1
Whisk coconut milk, coconut sugar, lime zest, lime juice, fish sauce and ginger in a small bowl. Place skirt steak into a 1 gallon resealable bag. Pour marinade over the steak. Press out air and seal bag shut. Refrigerate the steak 4 to 12 hours.

STEP 2
Preheat grill to high heat.

STEP 3
Drain steak and discard marinade. Pat steaks dry and sprinkle with salt. Oil grill rack and immediately place steaks on the grill.

STEP 4
Cook 2 minutes and turn a quarter turn to create hash mark. Continue cooking 30 to 90 seconds more on first side. Flip steaks over and continue cooking 2 ½ to 5 minutes on the second side to desired doneness, 5 to 8 minutes total depending on thickness of the steaks.

STEP 5
Let steaks rest on carving board at least 4 minutes before cutting lengthwise across the grain.

Front Squat
4 x 1 @ 50X1 at 82%

“Eastside Boyz”
For Time:
40 Wall Balls (20/14)
20 Alternating Dumbbell Snatches (50/35)
30 Wall Balls (20/14)
20 Alternating Dumbbell Snatches (50/35)
20 Wall Balls (20/14)
20 Alternating Dumbbell Snatches (50/35)
10 Wall Balls (20/14)

Meme of the Week:

“Meatloaf”
24 Minute EMOM:
Minute 1 – 13/10 Calorie Bike
Minute 2 – 50 Meter Farmers Carry (heavy)
Minute 3 – 10 Romanian Deadlifts (135/95)
Minute 4 – 10 Push-ups

Box Brief:
It’s Christmas time! Join us on Saturday at 7pm for cookies, white elephant, and games!

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