Workout of the Day (WODS)

WOD: Thu 01.18.2024 “Open 21.1”

RECIPE OF THE DAY

Paul
Sudbury
8:30am Class

GLUTEN FREE BREAD

INGREDIENTS:

2 cups whole milk
5 eggs
1 stick of room-temperature butter
2 heaping tbsp yeast (I prefer Fleishman’s ActiveYeast)
5 cups Caputo GF Flour (any GF flour is good)
Salt to taste
Optional: sweetener, 1/4 cup maple syrup or 1/4 cup honey – If you add sweetener, you’re adding liquid to the mix so you’ll need to add additional 1/2c or so of flour to the dough

DIRECTIONS:

Start with your milk, cut the butter into chunks and place in the milk. Heat in microwave or on stove until butter is just melted into the milk, no more. Allow milk/butter mixture to cool.
Put 4 eggs into a mixer and whip well using mixing attachment. If using sweetener, mix eggs with sweetener. Mix until eggs are thoroughly liquified.
SLOWLY fold in milk/butter mixture, making sure it has cooled (you do not want to cook the eggs with hot milk). Mix well, ideally seeing some bubbles in the mixture.
Fold in 2 cups of flour, mix well, and then place the yeast into the bowl. Mix vigorously.
Fold in remaining 3 cups of flour, and assess dough. You may need to add more flour to get dough to look “doughy” — this being GF dough, it will not look like regular dough and will be wet dough and sticky but needs to not be a liquid. If you’ve added liquid sweetener to the bread, you will need at least an additional 1/2c of flour or so. Don’t be too afraid of overdoing it. More flour will just make a more cake-like dough.
Using spatula, split dough into two well-greased bread pans (or spray bread pans with cooking spray on all sides).
Proof for 60 minutes. Dough may not rise fully.
Preheat oven to 350deg. Crack remaining egg and whisk in a separate bowl, then brush the egg over the top of the two proofed bread loaves. Salt top of bread to taste.
Place in oven for 18 minutes, or until tops are golden brown. Use toothpick to ensure doneness, toothpick should come out clean when done.
Enjoy! Bread can be removed from cooking tins and enjoyed immediately if you wish.

WOD

“Open 21.1”

METCON

1 Wall Walk
10 Double Unders
3 Wall Walk
30 Double Unders
6 Wall Walk
60 Double Unders
9 Wall Walk
90 Double Unders
15 Wall Walk
150 Double Unders
21 Wall Walk
210 Double Unders

MASTERS

1 Wall Walk
3 Attempts
3 Wall Walk
10 Attempts
6 Wall Walk
20 Attempts
9 Wall Walk
30 Attempts
15 Wall Walk
50 Attempts
21 Wall Walk
70 Attempts

MOVE

10 Taps
10 Single Unders
30 Taps
30 Single Unders
60 Taps
60 Single Unders
90 Taps
90 Single Unders
150 Taps
150 Single Unders
210 Taps
210 Single Unders

WOD GUIDANCE & GOALS
This workout is all about managing your shoulders! Every wall walk will take around :05-:10 seconds per rep. Keep a steady pace for the starting sets, do not go out too hot, to avoid shoulder burn out. For the double unders, take a deep breath, relax your shoulders, and do big sets. If dubs aren’t your jam, every set of 10-20 face a new direction, pause for a couple breaths, then continue. You get 20 minutes to get as many reps as possible!!

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Categories: WOD|10 Comments

RECIPE OF THE DAY

Mel O.
Maynard
5:30 + 9:30am Class

BONE BROTH

INGREDIENTS:

Two chickens worth of bones. (If you don’t have bones- go ahead and use the whole chicken. About an hour in you can remove the chicken from the bones and eat the meat. Put the bones back into pot and continue to simmer)
4-5 carrots
4-5 stalks of celery
1-2 onions (chopped in half.)
1 whole garlic head- chopped in half
lots of salt- to taste
Optional:
Pork chop bones (this is optional but makes SUCH a big difference in the flavor)
Bay leaf
Rosemary
Thyme
Sage

DIRECTIONS:

Throw everything in a large pot, cover with water, and bring to a boil
Once at a boil reduce to a simmer for 8+ hours

WOD

“Never Gonna Happen”

METCON

AMRAP 20
200 Meter Run
1 Minute Plank

WOD GUIDANCE & GOALS
Run the 200’s at your 1 mile PR pace, that could be anywhere between :40-:60). When you return, hold a plank (elbows or hands) for 1 minute to “recover” Target 8-10 rounds.

Courtesy of HamPlan

Post Rounds to Comments. Compare Scores HERE.

Categories: WOD|9 Comments

RECIPE OF THE DAY

Mel O.
Sudbury
Coach

WHOLE ROASTED CHICKEN

INGREDIENTS:

5-6 pound chicken
salt and pepper
1 bunch of thyme
1 lemon, halved
1 head of garlic, cut crosswise
2T melted butter

DIRECTIONS:

Preheat oven to 425F
Remove the chicken giblets. Rinse the chicken inside and out, then dry the outside. Liberally salt and pepper inside of the chicken. Stuff the cavity with the thyme, lemon and garlic. Brush the outside with the melted butter, salt and pepper. Place on a roasting pan
Roast for 1.5 hours. Remove and cover with foil for 20 minutes before slicing. Enjoy!

WOD

METCON

TECHNIQUE
Snatch Complex
10 x on the :90
Snatch Pull
Hang Power Snatch
Power Snatch

FOR REPS
AMRAP 10
Up Ladder by Two
2 Hang Power Snatch
2 Pull Ups

Weight: 75/55

MASTERS

TECHNIQUE
Snatch Complex
10 x on the :90
Snatch Pull
Hang Power Snatch
Power Snatch

FOR REPS
AMRAP 10
Up Ladder by Two
2 Hang Power Snatch
2 Banded Pull Ups

Weight:65/45

MOVE

TECHNIQUE
Snatch Complex
10 x on the :90
Snatch Pull
Hang Power Snatch
Power Snatch

FOR REPS
AMRAP 10
Up Ladder by Two
2 Hang Power Snatch
2 Ring Rows

Weight: 55/35

WOD GUIDANCE & GOALS

Today’s workout is a great opportunity to dial in your snatch technique. The snatch pull is to focus on straight arms and keeping the bar close. The hang power snatch helps to focus on a speedy hip and turn over of the bar. And then you combine both movements to complete the full movement. Start at a lighter weight (6/10 effort) and build by .2-.5 from there. Per ushe, only increase your weight if your technique is spot on.

THEN, for the AMRAP, the hang power snatch and pull ups build by 2 rep every round. Choose a weight you can cycle for at least six reps. Target the round of 12

Post Weight + Reps to Comments. Compare Scores HERE.

Categories: WOD|13 Comments

NEWS

TODAY MLK DAY: Monday 1/15 we will have an abbreviated schedule. Please rsvp via Xplore before arriving to class!
- 6:30a, 8:30a and 5:30p classes ONLY

RECIPE OF THE DAY

Emily
Wayland
5:30am Class

HADDOCK IN CHARMOULA SAUCE

INGREDIENTS:

FOR FISH + VEG
- 1 pound red boiling potatoes
- 2T olive oil
- 2 green or yellow peppers, 1/4″ strips
- 2 medium tomatoes, cut crosswise into 1/4″ slices
- 3 pounds haddock or cod, cut into 6 pieces
- 2T lemon juice
FOR CHARMOULA
- 1/2 cup coarsely chopped cilantro
- 1/2 cup coarsely chopped parsley
- 5 garlic cloves, chopped
- 1/3 cup lemon juice
- 2 tsp sweet paprika
- 2 tsp salt
- 1.5 tsp ground cumin

DIRECTIONS:

Preheat oven to 425°F
Prick each potato once with a fork, then rub potatoes with 1/2 tablespoon oil. Roast on a baking sheet in middle of oven until just tender, about 25 minutes. Cool to room temperature and cut crosswise into 1/4-inch-thick slices. Leave oven on.
Heat remaining 1 1/2 tablespoons oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté bell peppers, stirring, until just tender, 6 to 8 minutes.
Spread potato slices evenly in an oiled 13- by 9- by 2-inch glass baking dish and season with salt and pepper. Top with peppers, then tomatoes and fish, seasoning each layer with salt and pepper. Sprinkle fish with lemon juice.

Make charmoula sauce:

Purée all sauce ingredients except oil in a food processor or blender. With motor running, add oil in a slow stream.

Bake fish and vegetables:

Pour sauce evenly over fish and bake in middle of oven until fish is just cooked through, 25 to 30 minutes.

WOD

“Dream”

METCON

50/40 Calorie Bike
40 Russian Kettlebell Swings
30 Pistols
20 Burpee Box Jumps
30 Pistols
40 Russian Kettlebell Swings
50/40 Calorie Bike

Weight: 70/53
Height: 24/20

MASTERS

40/30 Calorie Bike
40 Russian Kettlebell Swings
30 Assisted Pistols
20 Burpee Step Ups
30 Assisted Pistols
40 Russian Kettlebell Swings
40/30 Calorie Bike

Weight: 53/35
Height: 24/20

MOVE

30/20 Calorie Bike
40 Russian Kettlebell Swings
30 Close Stance Squats
20 Burpee Step Ups
30 Close Stance Squats
40 Russian Kettlebell Swings
30/20 Calorie Bike

Weight: 35/26
Height: 20

WOD GUIDANCE & GOALS
The bike is the “buy-in” to the workout. Complete calories around 4 minutes, targeting 55+ rpms. Choose a heavier weight for the Russians swings. Do 15-20 reps, take a quick break, then complete the set. For the pistols, alternate legs for 30 total reps. Scale pistols by using a medball or box under your butt, doing step downs from a box or close stance squats. Pick a steady, uncomfortable pace for the burpee box jumps. Once you complete the burpee box jumps, push your pace on the way back up the ladder especially on the final bike. Target 18 minutes.

Post Time to Comments. Compare Scores HERE.

Categories: WOD|6 Comments

NEWS

TOMORROW MLK DAY: Monday 1/15 we will have an abbreviated schedule. Please rsvp via Xplore before arriving to class!
- 6:30a, 8:30a and 5:30p classes ONLY

RECIPE OF THE DAY

Pancho
Waltham
Coach

BEST EVER HEALTHY BANANA BREAD

INGREDIENTS:

3 ripe bananas, mashed
2 eggs room temp
1/2 cup maple syrup
1/2 cup greek yogurt
1 tsp vanilla extract
1 3/4 cup flour
1 tsp baking soda
1/2 tsp cinnamon
1/4 tsp salt
1/3 cup melted and cooled
1/2 cup chocolate chips – optional (check for sugar…darker the chocolate the less/no sugar)

DIRECTIONS:

Preheat oven to 350 and line a 8 x 4 pan with parchment paper
In a bowl mix together wet ingredients EXCEPT for the butter! In another bowl, whisk together the dry ingredients. Add dry ingredients to wet, do not over mix!
NOW mix in the cooled butter and chocolate chips (if using)
Pour mix into parchment line pan and baked for 50-60 minutes

WOD

“Looking For Trouble”

METCON

In teams of 3 complete
7500 Meter Row
1 – 250/200 Meters
2 – Plank Hold
3 – Rest

WOD GUIDANCE & GOALS
Teams!! Here’s how this is going to work… whoever is on the rower, is the timekeeper. Partner one will row 250 or 200 meters, while partner two planks, and partner three rests. Once partner one is done with their interval, partner two moves to a rest, partner three moves to the row and partner one starts a plank. Record the total time to complete 7500 meters. FAST transitions! Target 30-35 minutes.

Post Time to Comments. Compare Scores HERE.

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NEWS

MLK DAY: Monday 1/15 we will have an abbreviated schedule. Please rsvp via Xplore before arriving to class!
- 6:30a, 8:30a and 5:30p classes ONLY

RECIPE OF THE DAY

Sara B
Sudbury
8:30am Class

BROILED HONEY/HOT SAUCE SALMON

INGREDIENTS:

4 salmon filets
1/4 cup hot sauce of your liking
1/4 coconut aminos, or soy sauce
2T honey
1/2 tsp ground ginger
1/8 tsp garlic powder
1/8 tsp ground pepper
SERVE WITH: rice, sliced green onion and sesame seeds

DIRECTIONS:

Wish together all ingredients except for the filets. Place the salmon in an air tight container, pour marinade over top, leaving out 2T. Cover and let the salmon marinade for 30 min to 4 hours
Set oven to high broil. Add salmon filets to a parchment-lined pan. Broil salmon for 8 minutes, serve over rice

WOD

“Worldstar Money”

METCON

2000 Meter Run
30 Hang Squat Cleans
20 Strict Pull Ups
*partition anyway, anyhow

Weight: 225/155

MASTERS

1600 Meter Run
30 Hang Squat Cleans
20 Banded Strict Pull Ups
*partition anyway, anyhow

Weight: 185/135

MOVE

1200 Meter Run
20 Hang Squat Cleans
20 Ring Rows
*partition anyway, anyhow

Weight: 155/105

WOD GUIDANCE & GOALS
YOU decide how to break up today’s workout! You could choose to do 10 rounds of a 200 meter run, 3 hang squat cleans and 2 strict pull ups. OR, 5 rounds of 400 meter run, 6 hang squat cleans and 4 strict pull ups. OR you can do it as written! Whichever method you choose, target around 10 minutes for the run, around five minutes for the hang squat cleans and three minutes for the strict pull ups. Target 20-22 minutes (25 min cap.) Record your total time and how you broke up your reps.

Courtesy of JumpShipTraining

Post Time to Comments. Compare Scores HERE.

Categories: WOD|6 Comments

NEWS

MLK DAY: Monday 1/15 we will have an abbreviated schedule. Please rsvp via Xplore before arriving to class!
- 6:30a, 8:30a and 5:30p classes ONLY

RECIPE OF THE DAY

Lauren
Wayland
8:30am Class

SHRIMP SCAMPI

INGREDIENTS:

2 lbs jumbo shrimp
3 cloves garlic, minced
2 tsp salt
1 tsp dry mustard
1/4 cup parsley, minced
juice from a lemon
1/2 cup olive oil

DIRECTIONS:

Shell and devein shrimp leaving tails on. Cut shrimp almost in half length wise (butterfly them) and place them in a bowl
Combine remaining ingredients and pour over shrimp. Cover and marinade for 2 hours
Place shrimp in a shallow pan and spoon marinade over shrimp. Broil four inches from heat at 500F
Turn half way through cooking 6-8 minutes or until pink

WOD

“Progressions”

METCON

AMRAP 15
15 Calorie Bike
30 Toes to Bar
60 Double Unders

MASTERS

AMRAP 15
12 Calorie Bike
24 Knee Ups
20 Attempts

MOVE

AMRAP 15
9 Calorie Bike
18 V-Ups
60 Single Unders

WOD GUIDANCE & GOALS
AMRAPs are a great opportunity to work on a skill, use heavier weight, and/or do ALL the volume! For today’s workout, you could challenge yourself by doing all 15 calories (:90 max) on the bike. You could do toes to bar (maybe scale the volume) rather than defaulting to pike up or knee ups. And for certain, today is a great opportunity to PRACTICE double unders! Sixty dubs will typically take :60, so give yourself the same amount of time to do attempts or as many doubles as you can. Target 3-4 rounds.

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Categories: WOD|9 Comments

NEWS

MLK DAY: Monday 1/15 we will have an abbreviated schedule. Please rsvp via Xplore before arriving to class!
- 6:30a, 8:30a and 5:30p classes ONLY

RECIPE OF THE DAY

Ashley
Wayland
8:30am Class

ROASTED CABBAGE W/CHIVE-MUSTARD VINAIGRETTE

INGREDIENTS:

1/2 medium cabbage, outer leaves removed
3T olive oil
1/2 tsp salt
1/2 tsp pepper
2 tsp dijon mustard
2 tsp white balsamic
1 tsp lemon juice
3T minced chives

DIRECTIONS:

Preheat oven to 450 degrees. Coat baking sheet with cooking spray
Cut cabbage into quarters and cut out any thick core, leaving wedges in tact as much as possible
Drizzle cut side with 1T olive oil and sprinkle with 1/4 tsp salt and pepper. Place cut side down on the baking sheet and roast for 12 minutes. Carefully flip and roast another 8 minutes until brown on both sides
Prepare the vinaigrette: combine mustard, vinegar, lemon juice, remaining salt and pepper in a bowl. Add chives and oil and stir until well combined
Transfer cabbage to serving dish, and drizzle with vinaigrette while hot

WOD

METCON

STRENGTH
Back Squat
5-3-3-2, building

FOR REPS
Tabata
Sit Ups

WOD GUIDANCE & GOALS

HEAVY DAY!! And we mean HEAVY today. Between sets it should take you :90-2:00 to recover. We suggest you sit down between sets to maximize your recovery. Woo hoo! Coaches will help you build to 8.0/10 effort, and then building by 0.5 effort every set. Focus on keeping an upright torso, and leading with your chest from the bottom. Record your heaviest weight.

As a cash out we’ll do tabata sit ups! Do as many reps as possible in :20, then take a :10 rest, repeat 8 times. Try to maintain the same number of reps from round to round. Your lowest number will be your score. Try to maintain between 12-15 reps.

Post Weight + Reps to Comments. Compare Scores HERE.

Categories: WOD|15 Comments

NEWS

MLK DAY: Monday 1/15 we will have an abbreviated schedule. Please rsvp via Xplore before arriving to class!
- 6:30a, 8:30a and 5:30p classes ONLY

RECIPE OF THE DAY

Holly
Wayland
5:30am Class

SKILLET PORK CHOPS WITH SALSA VERDE

INGREDIENTS:

- 1 1/2 teaspoons sweet paprika
- 1 1/2 teaspoons kosher salt
- 1/2 teaspoon freshly ground black pepper
- Four 12- to 14-ounce bone-in pork loin chops, about 1 inch thick
- Extra-virgin olive oil, for cooking
Salsa Verde:
- 2 cups loosely packed fresh Italian parsley leaves
- 2 tablespoons capers, drained
- 1 tablespoon lemon juice plus 1 teaspoon lemon zest
- 1 teaspoon Dijon mustard
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground cayenne, or to taste
- 3 scallions, coarsely chopped
- 1 clove garlic, crushed and peeled
- 1/3 cup extra-virgin olive oil

DIRECTIONS:

For the pork chops: Preheat the oven to 425 degrees F.
Combine the paprika, salt and pepper in a small bowl. Rub all over the surface of the chops and let the chops rest on a rack while you make the salsa verde.
For the salsa verde: Combine the parsley, capers, lemon juice, zest, mustard, salt, cayenne, scallions and garlic in a blender. Pulse to make a coarse paste. With the blender running on high, add the olive oil in a slow, steady stream to make a thick, smooth sauce. With the blender running on low, add up to 2 tablespoons water to thin the sauce so it has a drizzle consistency.
For the pork chops: Heat a skillet over medium-high heat, then coat with some olive oil. Add the chops to the skillet and sear until the underside is well browned, about 4 minutes. If the sides of the chops have a thick layer of fat, turn them briefly on their sides to sear the fat, about 30 seconds. Flip the chops raw-side down and transfer the skillet to the oven. Roast until the chops are just cooked through and reach 140 to 145 degrees F in the center as measured on an instant-read thermometer, about 10 minutes. Remove from the oven and let rest for 5 minutes. Serve with roasted potatoes drizzled with the salsa verde.

WOD

“Open 20.1”

METCON

10 Rounds
8 Hang Power Snatch
10 Bar Facing Burpees

Weight: 95/65

MOVE

10 Rounds
8 Power Snatch
10 Burpees

Weight: 55/35

MASTERS

10 Rounds
8 Hang Power Snatch
10 Lateral Burpees

Weight: 75/55

WOD GUIDANCE & GOALS
Choose a weight for the power snatches, that you can cycle for 8 reps unbroken, for at least the first few rounds of the workout. Try to complete the snatches in :30 or less. Then chip away at the bar facing burpees. Complete the burpees in :60-:75. Target 17 minutes.

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Categories: WOD|14 Comments

RECIPE OF THE DAY

Katherine
Boston
8:30am Class

TOMATO SOUP

INGREDIENTS:

3T olive oil
2 yellow onions, chopped
3 cloves garlic, minced
4 cups chicken stalk
1 (28oz) can crushed tomatoes
1 large pinch saffron threads
salt and pepper
1/2 cup orzo
1/2 cup heavy cream

DIRECTIONS:

In a large pot or Dutch oven such as Le Creuset, heat the olive oil over medium heat. Add the onions and cook over medium-low heat for 15 minutes, stirring occasionally, until golden brown. Add the garlic and cook for 1 more minute. Stir in the chicken stock, tomatoes, saffron, 1 tablespoon salt and 1 teaspoon pepper. Bring the soup to a boil, then lower the heat and simmer for 15 minutes.
Meanwhile, fill a medium pot with water, add 2 teaspoons salt and bring to a boil. Add the orzo and cook for 7 minutes. (It will finish cooking in the soup.) Drain the orzo and add it to the soup. Stir in the cream, return the soup to a simmer and cook for 10 more minutes, stirring frequently.

Enjoy with a grilled cheese!

WOD

METCON

STRENGTH
Push Jerk
3×5, across

FOR TIME
Row
2k Time Trial

MASTERS

STRENGTH
Push Jerk
3×5, across

FOR TIME
Row
1600 Meter Time Trial

MOVE

STRENGTH
Push Jerk
3×5, across

FOR TIME
Row
1200 Meter Time Trial

WOD GUIDANCE & GOALS
Coaches will take you through a progression to learn and master the push jerk. Focus on squeezing you butt (opening your hips) BEFORE pressing under the bar, to maximize your lifting potential. You’ll then build to an 7-7.5/10 effort which you’ll maintain for all three sets. Take at least :90 between sets for a full recovery.

THEN, you’ll hunker down for a 2k row time trial. Try to complete the 2k between 7-8. minutes. If you know you’ll take longer, scale to 1600m or 1200m. The goal should be to maintain the same 500m split throughout, until the last 200m where you’ll then sprint.

Post Weight + Time to Comments. Compare Scores HERE and HERE

Categories: WOD|12 Comments

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RECIPE OF THE DAY

WOD

“Open 21.1”

METCON

MASTERS

MOVE

RECIPE OF THE DAY

WOD

“Never Gonna Happen”

METCON

RECIPE OF THE DAY

WOD

METCON

MASTERS

MOVE

NEWS

RECIPE OF THE DAY

WOD

“Dream”

METCON

MASTERS

MOVE

NEWS

RECIPE OF THE DAY

WOD

“Looking For Trouble”

METCON

NEWS

RECIPE OF THE DAY

WOD

“Worldstar Money”

METCON

MASTERS

MOVE

NEWS

RECIPE OF THE DAY

WOD

“Progressions”

METCON

MASTERS

MOVE

NEWS

RECIPE OF THE DAY

WOD

METCON

NEWS

RECIPE OF THE DAY

Salsa Verde:

WOD

“Open 20.1”

METCON

MOVE

MASTERS

RECIPE OF THE DAY

WOD

METCON

MASTERS

MOVE