Tuesday 3.19.2024
Deadlift
5 – 4 – 3 – 2 – 1
4 Minute Clock:
:20 Hollow Rock
:10 Sit-ups
Deadlift
5 – 4 – 3 – 2 – 1
4 Minute Clock:
:20 Hollow Rock
:10 Sit-ups
“Open WOD 24.3”
For Time:
5 Rounds:
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
Rest 1-Minute
5 Rounds:
7 Thrusters (135/95)
7 Bar Muscles-ups
Time Cap: 15 Minutes
OR
“Spring Training”
12 Minute AMRAP:
6 Cleans (155/105)
12 Push-ups
18/16 Calorie Row
Box Brief:
The CrossFit Open may be over but we are not finished with our in-house Open team competition.
This Saturday the 23rd will be the finale where teams will compete for The Apollo Open Championship!
There will be one class at 8:30. The finale of events for the Open will begin at 10:00. They will include:
A pot luck with silent & anonymous voting for best dish. Points for 1st 2nd & 3rd
A Pickleball tournament with each team offering up 2 teams of 2 to compete. That’s an 8 team bracket with points awarded for 1st, 2nd & 3rd.
Teams rowing 10,000 meters in 250m increments then shoot several targets with a nerf gun. They will do 5 burpees for each miss before the other can get on the rower.
Points for 1st, 2nd & 3rd for each of the 3 categories mentioned above.
1st = 30 pts
2nd = 20 pts
3rd = 10 pts
Teams will also receive a point for each team member in attendance and another point for wearing your team color.
See you there!
“Open WOD 24.3”
For Time:
5 Rounds:
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
Rest 1-Minute
5 Rounds:
7 Thrusters (135/95)
7 Bar Muscles-ups
Time Cap: 15 Minutes
“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
“Final Countdown”
20 Minute AMRAP:
20 Sit-ups
15/12 Calorie Row
15 Kettlebell Swings (53/36)
200 Meter Run
Meme of the Week:
“CYOAA”
For Time:
100 Wall Balls (20/14)
100 Shuttle Runs
80 Ring Dips
Our schedule
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights.
We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm.
For the first time, we are going to do a CrossFit kids heat at 5:00pm. We welcome all kids from the ages 3-9 to participate. Kids do NOT already have to be an active member in our kids program. Any parents who want their children to participate, please arrive at Apollo by 4:30pm to practice and go over the structure of the modified workout.
The 5:30 pm heat will consist of the main event for our weekly throw down. This is very similar to last year where we will build up this match up throughout the week and invite everyone out to watch.
Saturday – Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time.
Sunday – Closed
Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.
Back Squat
5 – 4 – 3 – 2 – 1
3 Rounds:
50 Foot Suitcase Carry (left)
50 Foot Suitcase Carry (right)
Question of the Week:
What is your favorite Open workout of all time?
Box Brief:
This Thursday is Bring a Friend Day!
“Open WOD 24.2”
20 Minute AMRAP:
300 Meter Row
10 Deadlift (185/125)
50 Double Unders
OR
“Logistical”
20 Minute AMRAP: teams of 2
100 Meter Run
10 Dumbbell Push Press (50’s/35’s)
10 Toes to Bar
Quote of the Week:
“The only bad workout is the one that didn’t happen.”
Unknown
Our schedule
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights.
We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm.
For the first time, we are going to do a CrossFit kids heat at 5:00pm. We welcome all kids from the ages 3-9 to participate. Kids do NOT already have to be an active member in our kids program. Any parents who want their children to participate, please arrive at Apollo by 4:30pm to practice and go over the structure of the modified workout.
The 5:30 pm heat will consist of the main event for our weekly throw down. This is very similar to last year where we will build up this match up throughout the week and invite everyone out to watch.
Saturday – Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time.
Sunday – Closed
Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.
“Open WOD 24.2”
20 Minute AMRAP:
300 Meter Row
10 Deadlifts (185/125)
50 Double Unders