WOD

5 Rounds Not for Time:
3 Deadlifts
10-20 GHD Sit-ups
:15 Bike Sprint

Box Brief:
Alright, the Competition Class is happening! We hope all of you join us as we work towards better. Whatever that is. Whether it’s competing at your first local competition or to qualify for The CrossFit Games. We are here to help! The schedule will be fluid each month as we work around Chad’s rotating schedule and find a day and time that works best for everyone. Our first meeting will be Saturday April 13th at 10:30am. See you there!

“MG”
10 Minute Clock:
1 Mile Run
Max Rope Climbs
3-Minute Rest

6 Minute Clock:
800 Meter Run
Max Box Jumps (24/20)
3-Minute Rest

4 Minute Clock:
400 Meter Run
Max Ring Dips

Box Brief:
Come join us this Saturday as we cheer on several teams from Apollo competing at Fast Times at West Tech High. Stay for the entire thing or pop in for an event or two. You can find full event details here.

“Sweet”
12 Minute EMOM
1 Squat Clean

“Sweet”
7 Minute AMRAP:
2 Bar Muscle-ups
4 Squat Cleans (155/105)
24 Double Unders

Quote of the Week:
“No one can make you feel inferior without your consent.”
Eleanor Roosevelt

Box Brief:
Come join us this Saturday as we cheer on several teams from Apollo competing at Fast Times at West Tech High. Stay for the entire thing or pop in for an event or two. You can find full event details here.

Alright, the Competition Class is happening! We hope all of you join us as we work towards better. Whatever that is. Whether it’s competing at your first local competition or to qualify for The CrossFit Games. We are here to help! The schedule will be fluid each month as we work around Chad’s rotating schedule and find a day and time that works best for everyone. Our first meeting will be Saturday April 13th at 10:30am. See you there!

“Ten out of Ten”
10 Rounds:
1 Minute Clock:
2 Wall Walks
4 Deadlifts (275/195)
Max Wall Balls (20/14)
1 Minute Rest

Recipe of the Week:
Here is a good one to try out this week!

“Pick and Choose”
4 Rounds: teams of 2
1000 Meters
50 Kettlebell Swings (53/36)
6 Rope Climbs

Meme of the Week:

Front Squats
5 x 5
1 Pause Squat + 4 Front Squats

10 Minute EMOM: 40 seconds work, 20 seconds rest
Odd Minutes – Banded Bicep Curls
Even Minutes – Dumbbell Skull Crushers

Box Brief:
Bring A Friend Day is on Thursday!

“Run Forrest Run”
20 Minute AMRAP:
200 Meter Run
10 Push Press (135/95)
200 Meter Run
20 Pull-ups
200 Meter Run
30 Sit-ups

Question of the Week:
What was your favorite part of the Open?

“Fun”
10 Minute AMRAP:
20/16 Calorie Row
10 Burpees Over the Bar
5 Power Snatch (115/85)
-then-

15 Minute Clock: Build to a heavy complex
1 Squat Snatch
1 Hang Squat Snatch
1 Overhead Squat

Box Brief:
Bring A Friend Day is on Thursday!