WOD

“First Floor”
15 Minute AMRAP:
50 Double Unders
25-ft Overhead Walking Lunge, Arm 1 (50/35)
25-ft Overhead Walking Lunge, Arm 2 (50/35)

Question of the Week:
Barbie or Oppenheimer?

“One to One”
4, 4 Minute AMRAPs:
15 Calorie Row
10 Toes to Bar
5 Power Cleans (165/115)
4-Minute Rest

Quote of the Week:
We are what we repeatedly do. Excellence then is not an act but a habit.”
Aristotele

Box Brief:
This Thursday is Bring a Friend Day!

10 Minute Clock:
Freestanding Handstand Practice

“Brainchild”
14 Minute AMRAP:
7 Strict Handstand Push-ups
14 Dumbbell Box Step-ups (50/25) (24/20)

Recipe of the Week:
Let’s spice up your protein next week! Try out this Spicy Lamb Meatballs recipe.

Ingredients:
2lb ground lamb (or protein of choice)
2 teaspoons cumin
2 cloves garlic, minced
1 teaspoon cinnamon
3 tablespoons Harissa
Substitute: 1 tablespoon paprika + 4 tablespoons Sriracha
1/4 cup finely chopped parsley
pinch of sea salt, cracked pepper

Instructions:
STEP 1
Set oven to 420F / 216C or air-fryer to 400F / 204C.

STEP 2
Add all ingredients to a mixing bowl.

Gently mix together with your hands, being careful not to overmix so that the meatballs will not be dry and dense.

Step 3
Use an icecream scoop or a spoon to make uniform 1.5-2 inch sized meatballs, like golf balls.

STEP 4
Place them in a baking tray or sheet next to each other, not spread out to keep as much juice in the meat as possible.

Step 5
Bake for 13 – 17 minutes, or until the outside has browned and the inside has cooked to your desired level of doneness.

Step 6
Enjoy with your favorite pasta, stuffed in a pita or with some spiced basmati rice.

“Triple Threat”
30 Rounds: teams of 3
4 Shuttle Runs
6 Double Kettlebell Swings (53/36)
8 Box Jumps (24/20)

Meme of the Week:

5 Rounds Not for Time:
5 Bench Press
5 Negative Pull-ups
:30 Straight Leg L-Sit

Nutrition of the Week:
The Minimum Effective Dose-when it comes to nutrition.
We talk often about the minimum effective dose when it comes to our fitness. As CrossFitters, we know that you can get an extremely effective workout done in time domains ranging from 2-20 mins. You can do the same thing with your nutrition. Get the basics right, show up for yourself every day and over time you will get healthier, sleep better, and have more energy. For me, the bare minimum consists of meal prepping at least two protein options and two carb options each week (usually on Sundays) and then making sure I have some frozen veggies and some fresh fruits on hand. I also always have protein powder for my post work out shake. You can call these bare minimums or non-negotiables-either way, I’m not flying by the seat of my pants if I have these items ready to go. This week, my two protein options were the already made cilantro lime shrimp from Costco (no cooking required) and a grilled flank steak, sliced thin to use for tacos and bowls/wraps. My two carb options are rice and a combo of sweet potatoes and Yukon gold potatoes sliced and roasted in the oven with some olive oil and sea salt. Veggies this week are salads in a bag-also from Costco-and fruits are berries and plums. It doesn’t need to be complicated.

Box Squats
5 x 5

“Annie”
50 – 40 -30 – 20 – 10
Double Unders
Sit-ups

Question of the Week:
If you could pick any super power what would it be and why did you choose the power to make it cooler in Las Vegas?

“Imagination”
18 Minute AMRAP:
30/25 Calorie Row
20 Burpees
100 Meter Farmers Carry (72/53)

Quote of the Week:
“If you don’t make time for exercise, you’ll probably have to make time for illness.”
Robin Sharma

“Nasty Boys”
3 Rounds:
50 Air Squats
7 Muscle-ups
10 Hang Power Snatches (115/95)

Recipe of the Week:
We can’t wait to try this recipe for dinner! Give this Fire Salmon with Avocado Mango Salsa a shot!

Ingredients:
1lb raw (wild) salmon, skinned and cut into 2-inch cubes (I recommend center-cut since it is the thickest part)
1 tablespoon coconut sugar
pinch of sea salt & pepper
spray oil
2 tablespoons raw butter
3 garlic cloves, minced
5 tablespoons Sriracha

Mando Avocado Salsa
1 large (~1 cup) mango, diced into 1/2-inch pieces
1 large avocado, diced
juice from 1 lemon

Instructions:
Step 1
Season salmon with coconut sugar, sea salt & pepper.

Step 2
Set a nonstick skillet on medium high heat. Once hot, spray with oil then add the salmon cubes. Sear for 1 – 3 minutes, or until sear marks appear. (Note: monitor the heat because the coconut sugar will burn so sear marks should appear faster than normal.)

Use tongs to flip the salmon over to cook for another 1 – 3 minutes until you reach your desired level of doneness. Remove and set aside.

Step 3
Reduce the heat to low, then add butter, sriracha and garlic. Stir immediately and ensure the skillet is not so hot that it simmers the butter or sauce. Add the salmon back to the skillet and gently fold into the sauce.

Step 4
Mix the Salsa ingredients together in a bowl.

Step 5
Enjoy with your choice of grain or cauliflower rice and avocado-mango salsa.