NEWS

RECIPE OF THE DAY

Marina
Sudbury
5:30am Class

HARVEST SOUP

INGREDIENTS:

  • 1 large butternut squash, chopped
  • 2 large carrots, chopped
  • 2 cup vegetable stock
  • 1 russet potato, chopped
  • 2 medium onions, chopped
  • 3 garlic bulbs, minced
  • Oil (avocado or olive)
  • salt to taste
  • pepper to taste

DIRECTIONS:

  • Place the squash, carrots, and potatoes in a large pot with the vegetable stock. Boil until vegetables are soft
  • In a pan, saute onions and garlic and add to the soup pot. Blend the soup with an immersion blender. Serve with a squirt of lime or hot sauce

WOD

“Daisy”

METCON

With a Partner
800 Meter Run
40 Pull Ups
60 Deadlifts
80 Wall Balls
60 Kettlebell Swings
40 Jerks
800 Meter Run
Weight: 135/95, 20/14, 70/53

MASTERS

With a Partner
800 Meter Run
40 Banded Pull Ups
60 Deadlifts
80 Wall Balls
60 Kettlebell Swings
40 Jerks
800 Meter Run
Weight: 115/75, 14/10, 53/35

MOVE

With a Partner
600 Meter Run
20 Bent Over Rows
30 Deadlifts
40 Wall Balls
30 Kettlebell Swings
20 Jerks
600 Meter Run
Weight: 95/65, 10/6, 35/26

WOD GUIDANCE & GOALS
Grab a buddy and let’s go! Both partners will run 800 meters at the same time. After the run, teams can divide reps anyway they’d like. Chip away at the pull ups in sets of 5, deadlifts in sets of 10 reps, wall balls in 10-20 reps, kettlebell swings in sets of 20, and jerks in sets of 5-10. At the end, you’ll run the 800 meters together. Choose a weight for the deadlifts that you can do for 20 reps fresh, and the jerks 5-10 reps fresh. Target 22 minutes.

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HOME WOD

800 Meter Run
40 Push Ups
60 Lunges
80 Squats
60 Sit Ups
40 Burpees
800 Meter Run

ENDURANCE

5K