WOD

“BFFs”
2 Rounds: teams of 2
1000/800 Meter Row
100 Sit-ups
2 Rounds:
1000/800 Meter Row
200 Double Unders

Meme of the Week:

“Get Ready”
4 Rounds:
25 Pull-ups
200 Meter Run
15 Box Jump Overs (20/12)
200 Meter Run

Question of the Week:
What helps you recharge your mental battery?

Back Squat
3 x 2 @RPE 8.5

“Prepared”
8 Minute Ladder: (2, 4, 6, 8, 10, etc…)
Goblet Squats (53/36)
Push-ups

Quote of the Week:
“The pain you feel today is the strength you feel tomorrow.”
Stephen Richards

“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!