Nov 26 Workout

Performance

With a 12:00 running clock = 0

1.5 mile assault

60 situps

40 single-arm dumbbell snatches alternating @ 30 lbs

14 box jump overs @ 24"

After 20 box jump overs, supposed to be AMRep wallwalks.

Subbed 800m run with 1.5 mile assault due to rain.

Nov 25 Workout

Fitness

25 min AMRAP = 1 + 100

50 cal assault

30 strict pullups/ring rows

75 wallballs @ 16 lbs

75 kettlebell swings @ 53 lbs

50 medball situps @ 16 lbs

400m medball carry @ 16 lbs

Partnered with Mike F.

Soy-Marinated Steak

With peanut satay sauce and crispy broccoli.

Tex-Mex Tilapia

With cilantro lime couscous and green beans.

Thanksgiving WOD

400m run

150 jumping jacks

400m run

25 burpees

400m run

200' bear crawl

400m run

100 mountain climbers

400m run

100 air squats

Teamed with Hal B, Zane B, Karen G, Kelly G, Mike F, Randy and his two kids.

Nov 21 Workout

Strength

Shoulder press = 75 lbs

5 @ 75 lbs

5 @ 75 lbs

5 @ 75 lbs

Performance

Every 2:00 for 12:00 (6 sets):

5 strict pullups

8 push jerk @ 75 lbs

10 burpees over bar

5/8/8

5/8/6

5/8/3

5/8/3

5/8/3

5/8/6

Strip Steak and Truffle Fries

With pepper and a watercress salad.

Barbecue Pork Meatloaves

With creamy slaw and sweet potato wedges.

Deck of Cards

Performance

In teams of 3-4 athletes, complete a full deck of cards for time = 32:36

Hearts - pushups

Clubs - knees to elbow

Spades - kettlebell swings 

Diamonds - airsquats

Joker - 400m run

95 pushups

95 knees to elbow

95 kettlebell swings @ 53 lbs

95 airsquats

800m run

* one card is flipped over at a time and all athletes must complete the required reps of the designated movement before the next card is flipped.  Face cards are 10 reps.  Aces are 11 reps.

I did this alone.

Classic Roasted Salmon

With crispy potato rounds and dilled veggies a lá Crystal.

Nov 16 Workout

Core Strength

3 sets:

Side-plank x :30 per side

V-up x 15 reps

Windshield wiper x 5 reps

Performance

2 rounds for total reps = 64-68

2:00 to complete:

100m run then AMRep dumbbell step ups @ 25 lbs

Rest 1:00

2:00 to complete:

5 strict pullups then AMRep burpee box jump overs @ 24"

Rest 1:00

2:00 to complete:

50 single unders then AMRep situps

Rest 1:00 between rounds

Nov 14 Workout

Strength

Back squats = 105 lbs

5 @ 105 lbs

5 @ 105 lbs

5 @ 105 lbs

Performance

For time = 15:00

40 kettlebell swings @ 53 lbs

30 medball squat cleans @ 20 lbs

20 toes to bar

100m overhead plate carry @ 45 lbs

20 toes to bar

25 medball cleans @ 20 lbs

Hit timecap.

Meatloaf A Là Mom

With roasted root veggies and thyme gravy.

Pineapple Pork Chops

With green beans and Jasmine rice.

Nov 12 Workout

Performance

14 min AMRAP = 0 + 145

50 box jumps @ 24"

50 toes to bar

45 single arm dumbbell snatch @ 30 lbs

Three Wise Men

Performance

"Jeremy"

4 min AMRAP = 2

5 hang snatch @ 75 lbs

10 burpees over bar

Rest 2 min

"Ben"

4 min AMRAP = 1 + 2

10 power cleans @ 95 lbs

20 pullups

Rest 2 min

"Beau"

4 min AMRAP = 1 + 10

15 box jumps @ 24"

30 wallballs @ 14 lbs

Argentine Chimichurri Steak

With a sweet potato, poblano, and tomato jumble.

Turkey Chiles Rellenos

With poblano peppers and chipotle sauce.

Korean Beef Bibimbap

With zucchini, mushroom, and carrot a lá Crystal.

Nov 5 Workout

Performance

10 rounds = 14:43

2 strict pullups

4 front squats @ 75 lbs

6 burpees

Nov 4 Workout

Performance

5 min AMRAP = 2 + 5

10 pullups

15 wallballs @ 16 lbs

Rest 2:00

5 min AMRAP = 2 + 13

9 power cleans @ 75 lbs

10 burpees over bar

Rest 2:00

5 min AMRAP = 2

100m farmer carry @ 44 lbs

200m run

Pork and Thai Basil Stir-Fry

With bok choy, Basmati rice, and Sriracha lime sauce.

Nov 1 Workout

Strength

Back squat = 95 lbs

5 @ 95 lbs

5 @ 95 lbs

5 @ 95 lbs

Fitness

4 rounds = 10:32

12 dumbbell hang power clean and push jerk @ 20 lbs

10 pushups

20 Russian twists @ 15 lbs

100m run

Creamy Mushroom Pork Chops

With crispy potatoes and brussel sprouts.

Bánh Mì Burgers

With Vietnamese-style lemongrass pork and sriracha mayo.

Oct 28 Workout

Fitness

For time = 30:49

60 cal row

60 hang power cleans @ 75 lbs

60 toes-to bar / v-ups

60 burpees

60 kettlebell sumo deadlifts @ 53 lbs

60 box jump overs @ 20"

60 cal assault

Turned into a partner workout due to space issues.  Partnered with Mike F.

Teriyaki Salmon

With green beans and jasmine rice a lá Crystal.

Adobo Loco Steak

With a poblano, corn, and crispy potato hash a lá Crystal.