3 Rounds

250m Row

10 Burpees

10 DB Cleans 35#/25#

Rest

3 Rounds

5 Pull Ups

10 Push Ups

30 Squats

10 Push Ups

5 Pull Ups

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Level II

Push Press 3X3

Push Jerk 3X3

Hang Clean 3X2

Clean 3X1

Then…

3 Rounds

15 Pull Ups

15 GHD Sit Ups

15 Hip Extension

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Coaching Tips: Scale load and movements to match your current fitness level. This is the start of a new program. We are going to run a Level II workout in addition to our regular WOD.  You are considered a Level II athlete if you have been participating in CrossFit for more than a year and are capable of doing the WOD as prescribed in loads and movements.  What we are trying to achieve is to constantly improve our product and create an environment that rewards the efforts of all of our athletes.  For some of our athletes, this new program may require you to get more than one workout in a day.  We will monitor all of our athletes in their current programs and include as many into the Level II program as all coaches see fit. 

Veggie-filled Pork Rolls

1 1/2 Cups Shredded Zucchini

1 Medium Red Onion Thinly Sliced

1 Orange Bell Pepper Thinly Sliced

1 Square Dorot Frozen Crushed Garlic (Trader Joe's)

Salt & Pepper

6 Lean Boneless Pork Chops (3/4 inch thick)

1 TBSP Olive Oil

1/2 White Wine

1/4 Cup Roasted Raspberry Chipotle Sauce (Costco)

In a non-stick skillet, saute vegetables with the garlic, salt and pepper until tender, about 3 minutes.  Remove from skillet and set aside to cool while preparing pork chops.  Trim fat from pork chops and pound with a meat mallet to 1/4 inch thickness.  Spread 1/6th of the veggie mixture over each piece of pork.  Roll up and secure with toothpicks.  Add olive oil and pork rolls to skillet.  Cover and cook over medium heat about 15 to 20 minutes, turning once, until done.  In another skillet add wine and raspberry chipotle sauce, heat over high heat 2 to 3 minutes or until reduced by half.  When pork rolls are done remove to a serving platter and pour sauce over rolls.

Chef's note:  The pork chops I used were a little smaller than what is listed in the recipe.  When I make this again I will definitely use the larger ones.  Also, the recipe calls for shredded zucchini, next time I will julienne them for more texture.  Other than that, these were great and I served them with the mashed cauliflower and an awesome salad made with romaine lettuce, tomato, avocado, a bit of crumbled blue cheese, spices, olive oil and red wine vinegar dressing.