WOD

Back Squat
4 x 3 @RPE 9.5

“DG”
10 Minute AMRAP:
8 Toes to Bar
8 Dumbbell Thrusters (35s/25s)
12 Dumbbell Walking Lunges (35s/25s)

Bench Press
4 x 3 @RPE 9.5

“Moore”
20 Minute AMRAP:
1 Rope Climb
400 Meter Run
Max Handstand Push-ups

Officer David Moore succumbed to gunshot wounds suffered three days earlier after stopping a stolen vehicle at 9:05 am in the 3400 block of North Temple Avenue.

As the driver and Officer Moore, whose weapon was holstered, were outside their vehicles, he was shot four times by the subject who fled the scene. Officer Moore, who was wearing a bullet-resistant vest, was shot in the chest, the left thigh, and twice in his face. He was taken to Wishard Memorial Hospital where he remained in a coma until being taken off life support after his organs were donated.

A 60-year-old parolee was apprehended later that evening and held for a robbery committed 50 minutes after the shooting. On March 14, 2012 the parolee pleaded guilty to murder, robbery and possession of a firearm by a felon and will be sentenced to life without parole as part of his plea bargain.

Officer Moore had served with the Indianapolis Police Department for 6-½ years and was assigned to the North District. He was posthumously awarded the department’s Medal of Honor and Purple Heart. Officer Moore is survived by his parents, sister, niece, and nephew. His mother currently serves as a sergeant and his father retired as a lieutenant with the department.

Deadlift
4 x 3 @RPE 9.5

“Laura”
21 Minute AMRAP:
30 Calorie Row
20 Lateral Burpees Over Rower
10 Power Cleans (155/105)

Question of the Week:
What do hero workouts mean to you?

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

“Decisions”
16 Minute AMRAP:
1 Clean
8 Ring Dips

Recipe of the Week:
This week is all about breakfast meal prep. Try out this NO Sugar Added Strawberry Overnight Grains recipe.

Ingredients:
3/4 cup uncooked steel cut oats
1/2 cup cooked quinoa
3 tablespoons chia seeds
Cream
92g soft tofu (or 1 cup 2% cottage cheese)
1/2 cup (frozen or fresh) strawberries
Sub: 1 date, 2 tablespoons coconut sugar, stevia in the raw, 2 tablespoons maple
2/3 cup unsweetened almond milk (or choice of milk)
Compote
1 teaspoon butter OR avocado oil
1 1/2 cups frozen or fresh strawberries
juice from 1 orange
1 teaspoon cinnamon

Instructions:
Step 1
Fill a medium-size bowl with room temperature water and dissolve 2 tablespoons of salt. Add the strawberries and set aside for 10 minutes while you prep the cream and oats.

Step 2
To a blender add the ingredients for the cream and process until smooth. Set aside.

Step 3
In a large mixing bowl, add the oats, quinoa and chia seeds. Mix with a fork, then pour in the cream and stir with a spatula and set aside.

Step 4
Drain the water from the bowl of strawberries. Set a nonstick skillet on medium high heat and once hot, add the butter (or oil) and the strawberries. Cook until the berries begin to burst and create their own natural jam, about 6 – 8 minutes. Then sprinkle in cinnamon and squeeze in juice from 1 orange to help caramelize the strawberries. Cook for an additional 2 – 3 minutes.

Step 5
To your meal container or jar add the berry compote then top with the cream. Place in the fridge overnight (or for 4 hours). Note: you may need a few tablespoons of almond milk in the morning in case the grains have gotten too thick.

Step 6
The prepped oats can last about 1.5 weeks in the fridge and for months in the freezer. Enjoy!

“Calm”
5 Rounds:
40 Double Unders
:30 L-Sit
100 Meter Farmer Carry (72/53)

Meme of the Week:

Deadlift
5 x 4 @RPE 9.5

Bench Press
5 x 4 @RPE 9.5

Nutrition Spotlight:

“Clove”
4, 3 Minute AMRAPs:
500/400 Meter Row
Max Burpee Pull-ups
Rest 3-minutes

Question of the Week:
What’s your favorite gymnastic movement?

Back Squat
5 x 4 @RPE 9.5

“Smooth”
12 Minute AMRAP:
200 Meter Run
10 Thrusters (95/65)
20 Sit-ups

Quote of the Week:
“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.”
Jerry Rice