WOD

Romanian Deadlift
3×8

“Mirror”
5 Rounds:
:30 Box Jumps
:30 Rest
:30 Ring Dips
:30 Rest
:30 Shuttle Run
:30 Rest

Quote of the Week:
“If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.”
Oprah Winfrey

Box Brief:
This month we are bringing back the “Suckfest” workout with the infamous “1775”. On the Last Saturday each month we will meet for a brutal workout typically much longer than we’d see in our weekly classes. This month we will meet on August 27th at 6:30pm at Apollo to pick up equipment then drive over to Viper Park. Check out this link to learn more about the “1775” workout and we will see you there!

Bench Press
5 x 3
-then-
1 Max Effort Set @ 75% of heaviest 3

“Amanda”
9 – 7 – 5
Muscle-ups
Squat Snatches (135/95)

Recipe of the Week:
Here is a simple Meal Prep Chicken Burrito Bowl recipe. Enjoy!

Ingredients:
2 large, boneless, skinless chicken breasts, cubed
15 oz black beans, 1 can, drained and rinsed
1 white onion, diced
2 cloves garlic
16 oz medium chunky salsa, 1 jar
1 cup brown rice, cooked
1 tablespoon olive oil
1 bundle green onion, sliced, for garnish
salt, to taste
black pepper, to taste

Instructions:
Step1
Heat the oil in a large skillet over medium-high heat.

Step 2
Toss in the onion with a pinch of salt and sauté until the onions have softened, about 3 minutes.

Step 3
Move the onions to the sides of the pan to create an open space in the middle. Add the cubed chicken into the center of the pan, season with salt and pepper, and sauté until the chicken has cooked almost all the way through.

Step 4
Add the garlic and mix until fragrant, about 30 seconds.

Step 5
Pour over salsa, black beans, and rice, and mix until everything in the pan is evenly combined.

Step 6
Let the mixture simmer for 5 minutes or until the chicken is cooked through.

Step 7
Divide the mixture equally into 4-6 bowls and sprinkle over some thinly sliced green onions.
Enjoy!

“Paycheck”
4 Rounds:
400 Meter Run
30 Sit-ups
20 Box Jumps (24/20)
10 Lunges (53’s/36’s)

Meme of the Week:

“Lift”
5 Minute AMRAP: teams of 2
2 Power Cleans (185/125)
Switch every 2 repetitions
2 Minute Rest

5 Minute AMRAP:
2 Shoulder to Overhead (185/125)
Switch every 2 repetitions
2 Minute Rest

5 Minute AMRAP:
10 Deadlifts (185/125)
Switch every 10 repetitions

Recovery of the Week:
Check out this video from The Ready State about adaptation and recovery. We hope you enjoy!

“Fortitude”
30 Minute EMOM:
Even – 15/12 Calorie Row
Odd – 15 Burpees

Question of the Week:
Why do you want to be/stay healthy?

Front Squat
5 x 3
-then-
1 Max Effort Set @ 75% of heaviest 3

“Flash”
12 Minute AMRAP:
30 Double Unders
6 Chest to Bar Pull-ups
9 Wall Balls

Quote of the Week:
“If you set your goals ridiculously high and it’s a failure, you will fail above everyone else’s success.”
James Cameron

“Bad Cindy”
20 Minute AMRAP:
5 Strict Pull-ups
10 Deficit Push-ups (45’s/25’s)
15 Squats w/ Plate (45/25)

Recipe of the Week:
Here is a different way to meal prep your chicken and rice. Give this Cilantro Lime Chicken with Cauliflower Rice!

Ingredients:
For the Chicken
1 lb. boneless, skinless chicken breast
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup lime juice (1–2 limes depending on how juicy they are)
1/3 cup fresh cilantro, chopped
2 teaspoons minced garlic
1/8 teaspoon sea salt
1/2 teaspoon honey
For the Cauliflower Rice
2 tablespoons olive oil
3 cups cauliflower rice
2 teaspoons garlic powder
1 teaspoon ground cumin
1/8 sea salt
1/2 cup black beans
1/4 cup red onion, raw
For the Bowls
1 cup cherry tomatoes, halved
1 avocado, chopped

Instructions:
For the Chicken
Step 1
First, heat olive oil in large skillet over medium heat.

Step 2
Add chicken to the pan and cook over medium heat for 5-8 minutes on each side.

Step 3
Let cool for 15-20 minutes before slicing. Slice chicken and set aside.

Step 4
Add the rest of the chicken ingredients into a large bowl. Mix well.

Step 5
Place sliced chicken to the bowl and toss with dressing. Refrigerate.

For the Cauliflower Rice
Heat olive oil in a large skillet over medium heat. Add riced cauliflower and spices and cook for 5 minutes. Then, add in black beans and sauté for another 2. Finally, add in red onion and mix.

For the bowls
Place chicken, cauliflower rice, 1/4 cup tomatoes, 1/4 of an avocado in to a bowl. Enjoy.

“3 Ninjas”
For Time: Teams of 3
210 Kettlebell Swings (53/36)
210 Sit-ups
150 Lunges (53/36)
150 Burpees
15 Rope Climbs
900 Meter Farmers Carry (53s/36s)

Meme of the Week: