Bench Press
5-5-3-3-3-1-1-1-1

Then:
Every minute on the minute for 10:00
Minute 1 = 5 – 8 Dumbbell bench press
Minute 2 = 5- 8 Strict pull ups

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5 Rounds for time of:
10 Deadlifts 225#(155#)
3 Rope climbs
50 Double unders

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CHEESY SQUASH CASSEROLE

INGREDIENTS

cooking spray – olive oil
2 cups mushrooms
3 cloves garlic
1/2 large yellow onion
2 lbs zucchini
1 3/4 lbs summer squash
1/2 cup Egg Beaters-whites
3 tbsps sour cream, nonfat
3/4 cup low-fat Colby jack cheese – shredded, divided
1 cup low-fat ricotta cheese – divided
cooking spray
cumin – to taste
salt and pepper – to taste

INSTRUCTIONS

Coat pan with cooking spray. Add diced mushrooms, garlic cloves, and onion. Sauté until tender. (Add a couple of tablespoons of vegetable stock if needed.)
Cut both zucchini and summer squash into thin slices. Add to a pot with one tablespoon of water and cook for approximately 5 minutes. Remove from the stove and add onion/mushroom mixture to the pot. In a separate bowl mix Egg Beaters with sour cream.
Coat baking dish with cooking spray.
Evenly distribute half the squash mixture to bottom of pan. Add half of ricotta cheese, half of egg mixture, and half of shredded cheese.
Layer the other half of the squash mixture on top and use the rest of the ricotta and egg mixture.
Cover with foil and bake at 375°F for 35 minutes. After 35 minutes, remove foil and add the rest of the shredded cheese.
Cook for an additional 10 minutes. Turn oven to broil and let broil for 2-3 minutes until cheese topping become crusty.
Let cool for 10-15 minutes.
Note: 1 serving contains 7gP/3gF/9gC – 1 block per serving = 9 servings total

Complete as many rounds as possible in 15:00 of:
19 Wall Ball shots 20#(14#), 10′(9′)
19 Calorie Row

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Every minute on the minute for 30:00
Minute 1 Row, Ski, Bike for cals
Minute 2 Wallballs
Minute 3 Handstand push ups or walking
Minute 4 Toes to bar
Minute 5 Rest

*Choose machine and calorie total, wallball weight and reps, handstand option, and toes to bar volume.

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Tomorrow the 2019 CrossFit Games Open officially starts. Just a few reminders:

1- We will be doing the Open WOD as our Friday WOD all day.

2- We will not be making people partner up and judge each other, it will run like a normal class.

**** If you signed up for the Open, you will need a judge for a valid score. We are encouraging that you do the Open workout during ANY of our open gym times for this. Make plans with buddies to judge each other.

I am signed up for the Open. I will be doing 19.1 this Friday during the 10am open gym time. I will need a judge and will be more than happy to be a judge for anyone. If you have any questions, concerns, confusion, please feel free to comment or email me, courtney@crossfitverve.com.

5 Rounds of:
With a 2:00 clock perform:
10 Russian kettlebell swings 35#(26#)
10 Goblet squats 35#(26#)
With the remaining time, as many 10 meter shuttle sprints as possible
Rest 2:00 between rounds

Score is total shuttle sprints combined over 5 rounds

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For reps and time:
As many burpees as possible in 5:00.

Rest 3:00, then:

5 Rounds for time of:
10 Shoulder to overhead 95#(65#)
10 Pull ups
10 Box jumps 24″(20″)
10 Ab mat sit ups

Rest 3:00, then:

As many reps as possible in 2:00 of burpees

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For time:
Row 500 Meters
20 Cleans 135#(95#)
Row 1000 Meters
15 Cleans 165#(115#)
Row 1500 Meters
10 Cleans 205#(135#)

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Over the weekend CrossFit Sanitas hosted their annual Tuff Love competition. Verve had 10 teams of two competing. High fives to all 10 teams for working hard, having fun, and supporting each other. Congratulations go out to Jordan and Nicole for placing 2nd overall in the Open division. 

Speaking of competing, the 2019 CrossFit Games Open starts this Thursday with the announcement of 19.1. For the 2019 season Verve will be participating a bit differently than years past. We plan to still have the Open workouts as our WOD on Fridays, however, we will not be requiring people pair up to judge each other. If you are planning to sign up for the Open, you will need a judge. Which is why we will recommend those actively signing up to do the Open workouts during open gym hours, so they can set up all necessary equipment as well as judge each other. I will help facilitate this by making sure every one that is signed up for the Open knows every one that is signed up for the Open. Feeling bummed about this? Remember the Open for the 2020 season starts early and begins in October of this year. We plan to have some big Open fun times in October. If you have any questions about the Open, please feel free to email me and I will help you out, courtney@crossfitverve.com.

5 Rounds for time of:
21 Dumbbell deadlifts 40#(25#)
50′ Walking lunge
50 Double unders
21 Alternating dumbbell snatch 40#(25#)

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For time:
Run 800 Meters
30 Overhead squats 95#(65#)
30 Pull ups
20 Overhead squats 115#(75#)
20 Chest to bar pull up
10 Overhead squats 135#(95#)
10 Muscle ups (Bar or Ring)
Run 800 Meters

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In 20:00 build to a heavy complex of:
1 Push press + 1 Push jerk

Then:
Using 75% of today’s heaviest complex:
50 Shoulder to overhead
*Every time you break, row 10(8) calories
8:00 time cap

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