4-19-2013

April 19th, 2013

A)15 Minutes to find 1RM Snatch

B)15 Minutes to find 1RM C&J

C)400 Meter Sprint for time

Apollo Throwdown WODs
1st WOD
Snatch Ladder

2nd WOD
3 Rounds:15 Minute cut off (tie breaker after Burpee box jumps)

• 400 Meter Run
• 21-KBS (54/36)
• 3-Rope Climbs

–Then–

• 21-Burpee Box Jump Overs (24/20)
• 3-Muscle Ups

3rd WOD
For Time: 5 Minute cut off

• 30-Squat Clean&Jerks (155/105)

This Saturday starting at 11 we will be hosting the Apollo Throw down/barbecue celebration. Everyone come out and celebrate our success as a gym in the CrossFit open and the fact that its over. Now that we are sending a team to regionals, we have come up with an additional 3 workouts for the top athletes from our gym to complete. This will ensure we are sending the right athletes to Salt Lake City for this years regional competition.

We will provide the burgers and hotdogs, you can bring something to add to that. Everyone is welcome to work out, we will be breaking the workouts into multiple heats so you won’t miss your Saturday WOD. We will also have a vendor called ou81 stopping by. They make the most delicious paleo bars and will be bringing samples for everyone. Bring cash if you would like to purchase a few bars. You can check them out at ou81bite.com.

We look forward to seeing you all there!