WOD

“Finisher”
For Time:
800 Meter Run
-then-
50 – 40 – 30 – 20 – 10
Wall Balls (20/14)
Kettlebell Swings (53/36)
-then-
800 Meter Run

Recipe of the Week:
I’ll let the picture speak for itself. Try out this Chicken Yakitori recipe.

Ingredients:
Chicken
2lb chicken thighs, fat trimmed and cut into 2-inch pieces for kebabs
spray oil (for binding)
1 teaspoon onion powder
1 teaspoon garlic powder
2 teaspoons ginger powder
Sauce
1/3 cup water
5 tablespoons low sodium tamari (which is a gluten-free alternative to soy sauce)
4 tablespoons coconut sugar (or brown sugar or cane sugar)
2 tablespoons mirin
3 tablespoons sake (or rice wine vinegar) – optional
1 garlic clove, grated/minced
1-inch ginger knob, grated/minced
2 tablespoons arrowroot + 3 tablespoons water

Instructions:
Step 1
Fire up the flattop to warm it up. Season the chicken and assemble on the skewers, about 4oz of chicken each. Set aside.

Step 2
Mix together the ingredients for the sauce in a small pot – minus the arrowroot – and place the pot on medium high heat to bring to a simmer.
Once it is simmering, pour in the arrowroot slush mix and continually stir to thicken.  Let the sauce cool down and thicken.

Step 3
Increase heat to high and add the skewers to the grill, cooking until sear marks appear on ALL sides of the chicken and it is cooked through. This is also the time where you’d want to start cooking any sides or vegetables – I tossed asparagus & bell pepper.

Step 4
While the chicken cooks, remember to continually baste the chicken so it has color and glaze.

Step 5
Enjoy with your choice of grain or even a side salad! I enjoyed mine with jasmine rice mixed with pineapple, asparagus and bell pepper.

“SmackDown!”
21 Minute EMOM: teams of 2
Minute 1 – Row for Calories
Minute 2 – Rope Climbs
Minute 3 – Crossovers

Meme of the Week:

Deadlift
4 x 3 @RPE 8.5

Bench Press
4 x 3 @RPE 8.5

Nutrition Spotlight:

“Number Munchers”
18 Minute AMRAP:
6 Snatches (115/85)
9 Knee to Elbows
12 Box Jumps (24/20)
15 Burpees
18 Calorie Row

Question of the Week:
What is one item you can’t live without?

Back Squat
4 x 3 @RPE 8.5

“The Limit”
3 Rounds:
400 Meter Run
30 Hand Release Push-ups

Quote of the Week:
“You can avoid reality, but you cannot avoid the consequences of avoiding reality.”
Ayn Rand

Box Brief:
Hell Week will kick off on Memorial day with Murph. Memorial week programming will include only hero workouts. Hero workouts are named after men and women who have lost their lives protecting our freedoms and ensuring our safety in this beautiful country. These workouts are always more challenging than our typical CrossFit workouts. Expect Hell Week to challenge you both mentally and physically. You can pre-order our new Hell Week T-shirt at the front desk. For those who complete all 5 days worth of workouts next week will earn the “I Survived Hell Week” badge on their t-shirt. It doesn’t matter if you scale any workout. You just need to finish. Let’s do this!

“Ring Side”
5 Rounds:
10 Ring Rows
10 Overhead Squats (75/55)
-then-
5 Rounds:
10 Sumo Deadlift High Pulls (75/55)
10 Thrusters (75/55)

Recipe of the Week:
This Slow Cooker Creamy Chicken, Broccoli & Rice Casserole recipe is great when you don’t have a lot of time to cook.

Ingredients:
1 tablespoon olive oil
1 tablespoon garlic, minced
1/2 red onion, diced
1 cup uncooked brown rice (I used short-grain brown rice)
1 teaspoon thyme
1 teaspoon rosemary
3 1/2 cups low sodium chicken broth
1lb chicken breast, chopped into 1-inch pieces
1/2 cup (4oz) 2% Greek yogurt
2/3 cup 3-cheese blend (I used Kroger Casserole blend)
Substitute: Monterey jack; parmesan; reduced fat cheddar
12oz raw broccoli florets

Instructions:
Step 1
Turn on the saute function on the slow cooker and set to low heat. Add olive oil, garlic and onion. Saute in the slow cooker for about 3 to 5 minutes until the onions are caramelized.

Step 2
Add uncooked brown rice, fresh rosemary and fresh thyme. Mix it all up and ensure that every grain of rice is covered in the seasoning.

Step 3
Pour in chicken broth followed by diced raw chicken breasts. Stir it up and pop the top. Cook on medium-high heat for 3 to 5 hours.

Step 4
When there’s about an hour left of cooking, stir it up then add Greek yogurt and cheese. Mix it up until it’s creamy.

Step 5
Place raw broccoli florets on top of the rice but DO NOT mix – let the surrounding steam soften them to ensure they are crisp tender. Secure the top and cook for remaining time.

Step 6
Season to taste with sea salt & pepper. NOTE: If you need to add more liquid, add tablespoons of chicken broth until you reach desired consistency.

“Vendetta”
20 Minute AMRAP: teams of 3
10/8 Calorie Row
8 V-ups
6 Shuttle Runs

Meme of the Week:

Deadlift
5 x 4 @RPE 8.5

Bench Press
5 x 4 @RPE 8.5

Nutrition Client Highlight:

“Love the weight loss, it’s made my
workouts soooo much better while
maintaining the muscle I have.
It’s been a perfect balance to achieve
the body type that feels the best for
me.
Workouts have improved
DRASTICALLY.
I feel lighter, faster, stronger both
physically and mentally.
I feel like I can finish workouts and
get the intended stimulus and push
myself harder than I could before.”
-Courtney H.