WORKOUT for Wednesday 4/20/2022
AMRAP in 7:00
800m run
max reps DB devil’s press, 20/35/50lbs
AMRAP in 7:00
800m run
max reps DB hang clean & jerk, 20/35/50lbs
AMRAP in 7:00
800m run
max reps DB hang clean thruster, 20/35/50lbs
Every rep with the dumbbell is alternating. Post total reps completed to whiteboard!
WATCH:
Here are some of the things you may have missed from Dave’s Instagram Live from Sunday in how to break down a chicken (with very little waste)!
Chicken Stock
– Chicken bones, Mirepoix (2 parts onion, 1 part carrots, 1 part celery, thyme, parsley stem, peppercorn, bay leaf )
– Just cover with water, bring to simmer (DO NOT BOIL), drop heat to light percolation, skim funk as it cooks. 3-4 hours on stove/1 hour in pressure cooker. Let cool, strain, store (you can freeze)
Roasted Chicken Breast
– Marinade is whole grain mustard, salt & pepper, extra virgin olive oil, herbs (best to let sit overnight)
– Sear both sides on medium heat then throw in oven until cooked thoroughly
Drums & Thighs
– Braise is soy sauce, ginger, garlic, chicken stock.
– Place everything in pyrex, loose cover, cook at 325.
Roasted Wings
– Marinate in fish sauce, red wine vinegar, garlic, and honey overnight.
– Roast at 375 degrees.
Crispy Chicken Skin
– Place on sheet tray, stretch them out, season with salt.
– Roast at 350.
– Adds texture to anything (use in place of bacon)
Three-Peat
On a running clock
0:00-7:00
Complete 3 rounds of
20 jumping lunges
20 single-arm snatch
7:00-14:00
Complete 3 rounds of
20 jumping lunges
20 single-arm power clean
14:00-21:00 or faster
Complete 3 rounds of
20 jumping lunges
20 single-arm thrusters
Dumbbell is ideally 50/35/20lbs. Kettlebell would be 24/16/12kg.
5:00-4:00-3:00-2:00-1:00-2:00-3:00-4:00-5:00 for max total calories on a rower/ski/bike. Rest 1:00 between each interval.
READ: Support Your Local Box Fundraiser – CrossFit
WATCH: Where today’s 2nd Serving came from (via Owen):
Or halvsies. Either way!
ARTICLES
+ My Sister’s Green Chicken – Nom Nom Paleo
CrossFit WOD for Friday 4/27
1/2 CGO 18.3 – Rx
2 rounds for time of:
50 double unders
10 overhead squats, 52/36kg
50 double unders
6 ring muscle-ups
50 double unders
10 dumbbell snatches, 50/35lbs
50 double unders
6 bar muscle-ups
1/2 CGO 18.3 – Scaled
2 rounds for time of:
50 single unders
10 overhead squats, 20/15kg
50 single unders
6 pullups
50 single unders
10 dumbbell snatches, 35/20lbs
50 single unders
6 pullups
Post time or score to whiteboard!
Olympic Weightlifting WOD – Buffer Week 1/2, Day 3/3
Coaches Choice!
Kettlebell WOD
banded deadlift 10×2@55%
EMOM for 10 minutes: 15 kettlebell swings
YGIG for 20 minutes
kettlebell dead clean
kettlebell swing clean
kettlebell jerk
2 kettlebell windmills
Gymnastics Strength WOD
intro to still rings
CrossFit WOD for Saturday 4/28
DOUBLE HELEN
3 rounds for time:
800m run
42 perfectly-vertical kettlebell swings, 24/16kg
24 pullups
CrossFit WOD for Sunday 4/29
30-20-10 reps for time:
dumbbell thrusters, 2×35/25kg
toes-to-bar
Stacey, Michael, Eva, Kellie, AB, Ilene, Michael, Ann-Marie, and Spencer
Still smiling from this past weekend’s party!
ARTICLES
+ Check out our new nutrition site, as well as details for our next challenge here!
+ So, What Is Sous Vide, Anyway? – Bon Appetit
CrossFit WOD for Wednesday 1/31
for time:
40 sumo deadlift high-pulls, 32/24kg
40 GHDSU
40 c2b pullups
40 kettlebell swings, 24/16kg
40 pistols
40 toes-to-bar
40 dips
40 hip extensions
40 knees-to-elbows
40 kettlebell overhead squats, 24/16kg
Post time to whiteboard!
Olympic Weightlifting WOD – Week 4/7, Day 2/3
2 cleans + jerk, front squats, clean pulls
Powerlifting WOD – Week 4/7, Day 2/4
board press 1RM
Kettlebell WOD
Panic Breathing, then
KB Complex for 8 minutes: 2, 4, 6, 8, 10… etc.
two-hand swing release
goblet squat
