Every 2:00 for 8 Sets:
Power Clean
Set 1 – 4 @ 50-55%
Set 2 – 3 @ 60-65%
Set 3 – 2 @ 70-75%
Set 4-8 – 1 @ 80%+
“Maximum Destruction”
11 Minute AMRAP:
1000 Meter Run
50 Wall Balls (20/14)
Max Hang Power Cleans @ 80% of today’s heavy
Quote of the Week:
“I don’t run to add days to my life, I run to add life to my days.”
Ronald Rook
Box Brief:
Weightlifting clinic is this Saturday at 11am. Sign up sheet is at the front desk.
Floor Seated Dumbbell Press
4 x 10
“Armistice Day”
11 Minute AMRAP:
11 Hand Release Push-ups
19 Calorie Row
19 Thrusters (45/35)
Recipe of the Week:
Let’s mix up breakfast! Try out this Sweet Potato Hash Egg Muffin recipe!
Ingredients:
1 sweet potato small
2 eggs
1/2 tsp. olive oil
2 egg whites
2 slices turkey bacon chopped
1/2 red bell pepper chopped
1/4 yellow onion chopped
seasonings (to taste) salt, pepper, garlic
Instructions:
STEP 1
Preheat oven to 350F.
STEP 2
Use a grater to shred sweet potato.
STEP 3
Combine shredded sweet potato, olive oil, & seasonings.
STEP 4
Spoon into sprayed muffin tin filling 6 muffin tins & bake for 30 mins.
STEP 5
Combine eggs, turkey bacon, peppers, onion, & season.
STEP 6
Pour egg mixture into baked sweet potato and continue to bake for 15-20 mins until eggs are cooked.
“Smog Check”
Death by Kettlebell Swings (53/36) + Max Double Unders
2 Rounds: teams of 2
Partner A – Hollow Rocks
Partner B – Weighted Planks (45/35)
Meme of the Week:
Front Squats
Build to a heavy double
5 Sets:
10-15 Strict Ring Dips
5-10 Strict Pull-ups
Nutrition of the Week:
This Thursday is Bring a Friend Day! It’s the perfect opportunity to introduce someone new to CrossFit.
This Saturday is Veterans Day! To honor Chad Wilkinson and all of those who have served or are currently serving we will be doing the workout Chad. This will be the first time the workout is posted as an official Hero workout on CrossFit.com. The Step Up Foundation, GORUCK and CrossFit have come together to create the CHAD 1000x fundraiser. All proceeds of the fundraiser will go to support Veteran Mental Health Initiatives through The Step Up Foundation which, in conjunction with Sara Wilkinson, will provide financial support to other nonprofits dedicated to Veteran Mental Health initiatives. If you want to register and support click this LINK.
Meet at Apollo at 9am and if you have any extra boxes or weight vests please bring those along too! We’ll see you then!
“Cleaner”
20 Minute AMRAP: teams of 2
Partner A – Run
Partner B – Row
Question of the Week:
When should the Christmas Tree go up in your house?
Box Brief:
This Saturday is Veterans Day! To honor Chad Wilkinson and all of those who have served or are currently serving we will be doing the workout Chad. This will be the first time the workout is posted as an official Hero workout on CrossFit.com. The Step Up Foundation, GORUCK and CrossFit have come together to create the CHAD 1000x fundraiser. All proceeds of the fundraiser will go to support Veteran Mental Health Initiatives through The Step Up Foundation which, in conjunction with Sara Wilkinson, will provide financial support to other nonprofits dedicated to Veteran Mental Health initiatives. If you want to register and support click this LINK.
Meet at Apollo at 9am and if you have any extra boxes or weight vests please bring those along too! We’ll see you then!
“Filthy Fifty”
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KBS (35/26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Sit-ups
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
Quote of the Week:
“The power of community to create health is far greater than any physician, clinic or hospital.”
Mark Hyman
Box Brief:
This Thursday is Bring a Friend Day! It’s the perfect opportunity to introduce someone new to CrossFit.
This Saturday is Veterans Day! To honor Chad Wilkinson and all of those who have served or are currently serving we will be doing the workout Chad. This will be the first time the workout is posted as an official Hero workout on CrossFit.com. The Step Up Foundation, GORUCK and CrossFit have come together to create the CHAD 1000x fundraiser. All proceeds of the fundraiser will go to support Veteran Mental Health Initiatives through The Step Up Foundation which, in conjunction with Sara Wilkinson, will provide financial support to other nonprofits dedicated to Veteran Mental Health initiatives. If you want to register and support click this LINK.
Meet at Apollo at 9am and if you have any extra boxes or weight vests please bring those along too! We’ll see you then!
Back Rack Reverse Lunges
4 x 10
“Ten to Win”
10 Minute AMRAP:
6 Chest to Bar Pull-ups
10 Push-ups
14 Air Squats
Recipe of the Week:
You want a dinner that is healthy for you heart? Try out this Lemon and Garlic Baked Salmon recipe!
Ingredients:
2 cloves garlic ; minced
6 tablespoons Light Olive Oil
1 teaspoon dried basil
1 teaspoon salt
1 teaspoon ground black pepper
1 tablespoon fresh lemon juice
1 tablespoon fresh parsley; chopped
2 6-ounce salmon filets
Instructions:
STEP 1
In a medium glass bowl, prepare the marinade by mixing garlic, olive oil, basil, salt, pepper, lemon juice, and parsley.
STEP 2
Add salmon fillets to a medium glass baking dish and cover with the marinade. Marinade in the refrigerator for about 1 hour, turning occasionally.
STEP 3
Preheat the oven to 375 degrees. Bake the salmon for 15-20 minutes, until the salmon is almost completely cooked through at the thickest part, and flakes with a fork. The cooking time will vary based on the thickness of your salmon. If your side is thinner (around 1-inch thick) check several minutes early to ensure your salmon does not overcook. If your piece is very thick (1 ½ inches or more), it may need longer.
STEP 4
Serve with your choice of veggies and enjoy!
“Henny”
6 Rounds:
200 Meter Easy Jog
400 Meter Fast Run
100 Meter Walk
Meme of the Week:
