WOD

A. Pull-ups
3 Rounds:
5 Strict Weighted Pull-ups
Rest 15 Seconds
Max Strict Pull-ups
Rest 90 Seconds

B. “Jar Strength”
3 Rounds:
200 Meter Farmers Carry (53/36)
75 Double Unders
10 Bench Press (165/115)

_____________________________________________________________________
Box Brief:
It’s that time of year again — The Open is upon us! To take on something this challenging, you need a great support crew. What better way than throwing down with your friends at CrossFit Apollo?
Introducing… The Apollo CrossFit Open!

This year, we’ll be splitting the gym into four teams, led by Kaydee, Collette, Chad Cole, and Chad Pool.
Our in-house competition will run alongside the 3-Week CrossFit Games Open, with a bonus 4th week of extra fun and games to keep the party going!

Here’s how it works:
Every Thursday, starting February 26th, CrossFit HQ will announce the Open workout. Then, every Friday at 5 PM, we’ll host Friday Night Lights — where you can sign up for a heat and tackle the workout surrounded by your friends and community. Anyone can come out to workout or cheer!
And don’t forget — our Apollo Kids will take on their own version of the Open workout at 4:30 PM, so bring the kiddos for some fun too!

In addition to completing the Open workouts, you’ll have chances to earn points for your team through Unique Weekly Challenges — things like making a motivational video, leaving a Google review, or other fun community activities. The goal: have fun, connect, and make lasting memories.
We’ll wrap up on Saturday, March 21st, with a BIG finale event full of food, games, and tons of points up for grabs to close out the competition.

At the end of the 4 weeks, we’ll crown the Apollo Open Team Champions!
Details: To join, simply write your name on the sign-up sheet at the gym. Team Captains will draft their teams after sign-ups close. Sign-ups end March 2nd.

You do not need to register for the online CrossFit Open to participate.
Remember: your team doesn’t win by having the best scores — they win by showing up, participating, and having fun!

“Affordable”
Every 5 Minutes for 4 Rounds:
20/16 Calorie Row
30 Alternating Dumbbell Snatches (50/35)
20 V-Ups

______________________________________________________________
Box Brief:
It’s that time of year again — The Open is upon us! To take on something this challenging, you need a great support crew. What better way than throwing down with your friends at CrossFit Apollo?
Introducing… The Apollo CrossFit Open!

This year, we’ll be splitting the gym into four teams, led by Kaydee, Collette, Chad Cole, and Chad Pool.
Our in-house competition will run alongside the 3-Week CrossFit Games Open, with a bonus 4th week of extra fun and games to keep the party going!

Here’s how it works:
Every Thursday, starting February 26th, CrossFit HQ will announce the Open workout. Then, every Friday at 5 PM, we’ll host Friday Night Lights — where you can sign up for a heat and tackle the workout surrounded by your friends and community. Anyone can come out to workout or cheer!
And don’t forget — our Apollo Kids will take on their own version of the Open workout at 4:30 PM, so bring the kiddos for some fun too!

In addition to completing the Open workouts, you’ll have chances to earn points for your team through Unique Weekly Challenges — things like making a motivational video, leaving a Google review, or other fun community activities. The goal: have fun, connect, and make lasting memories.
We’ll wrap up on Saturday, March 21st, with a BIG finale event full of food, games, and tons of points up for grabs to close out the competition.

At the end of the 4 weeks, we’ll crown the Apollo Open Team Champions!
Details: To join, simply write your name on the sign-up sheet at the gym. Team Captains will draft their teams after sign-ups close. Sign-ups end March 2nd.

You do not need to register for the online CrossFit Open to participate.
Remember: your team doesn’t win by having the best scores — they win by showing up, participating, and having fun!

A. Split Squat
4 x 5 (each leg)

B. “Mathletic”
55 – 40 – 25
Air Squats
24 – 20 – 16
Push Jerk (95/65)

_______________________________________________________________
Box Brief:
It’s that time of year again — The Open is upon us! To take on something this challenging, you need a great support crew. What better way than throwing down with your friends at CrossFit Apollo?
Introducing… The Apollo CrossFit Open!

This year, we’ll be splitting the gym into four teams, led by Kaydee, Collette, Chad Cole, and Chad Pool.
Our in-house competition will run alongside the 3-Week CrossFit Games Open, with a bonus 4th week of extra fun and games to keep the party going!

Here’s how it works:
Every Thursday, starting February 26th, CrossFit HQ will announce the Open workout. Then, every Friday at 5 PM, we’ll host Friday Night Lights — where you can sign up for a heat and tackle the workout surrounded by your friends and community. Anyone can come out to workout or cheer!
And don’t forget — our Apollo Kids will take on their own version of the Open workout at 4:30 PM, so bring the kiddos for some fun too!

In addition to completing the Open workouts, you’ll have chances to earn points for your team through Unique Weekly Challenges — things like making a motivational video, leaving a Google review, or other fun community activities. The goal: have fun, connect, and make lasting memories.
We’ll wrap up on Saturday, March 21st, with a BIG finale event full of food, games, and tons of points up for grabs to close out the competition.

At the end of the 4 weeks, we’ll crown the Apollo Open Team Champions!
Details: To join, simply write your name on the sign-up sheet at the gym. Team Captains will draft their teams after sign-ups close. Sign-ups end March 2nd.
You do not need to register for the online CrossFit Open to participate.
Remember: your team doesn’t win by having the best scores — they win by showing up, participating, and having fun!

“Gravedigger”
20 Minute AMRAP:
400 Meter Run
-then-
2 Rounds:
10 Toes to Bar
10 Push-ups
10 Box Jumps (24/20)

______________________________________________________________________________

Box Brief:
It’s that time of year again — The Open is upon us! To take on something this challenging, you need a great support crew. What better way than throwing down with your friends at CrossFit Apollo?
Introducing… The Apollo CrossFit Open!

This year, we’ll be splitting the gym into four teams, led by Kaydee, Collette, Chad Cole, and Chad Pool.
Our in-house competition will run alongside the 3-Week CrossFit Games Open, with a bonus 4th week of extra fun and games to keep the party going!

Here’s how it works:
Every Thursday, starting February 26th, CrossFit HQ will announce the Open workout. Then, every Friday at 5 PM, we’ll host Friday Night Lights — where you can sign up for a heat and tackle the workout surrounded by your friends and community. Anyone can come out to workout or cheer!
And don’t forget — our Apollo Kids will take on their own version of the Open workout at 4:30 PM, so bring the kiddos for some fun too!

In addition to completing the Open workouts, you’ll have chances to earn points for your team through Unique Weekly Challenges — things like making a motivational video, leaving a Google review, or other fun community activities. The goal: have fun, connect, and make lasting memories.
We’ll wrap up on Saturday, March 21st, with a BIG finale event full of food, games, and tons of points up for grabs to close out the competition.

At the end of the 4 weeks, we’ll crown the Apollo Open Team Champions!
Details: To join, simply write your name on the sign-up sheet at the gym. Team Captains will draft their teams after sign-ups close. Sign-ups end March 2nd.

You do not need to register for the online CrossFit Open to participate.
Remember: your team doesn’t win by having the best scores — they win by showing up, participating, and having fun!

“Feral Fifty”
For Time:
50/40 Calorie Row
50 Lunges (50/35)
50 Push Press (75/55)
5 Rope Climbs
50 Wall Balls (20/14)
500 Meter Run

Box Brief:

Run Club Meetup!
Join us this Wednesday at 4:00 PM for our Run Club at Centennial Hills Park.
Come ready to move, push your pace, and crush some miles with the crew. Let’s run strong together!

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Recipe of the week:
This easy high-protein egg casserole is a total meal prep game-changer! Made with a mix of egg whites, whole eggs, cottage cheese, and two kinds of shredded cheese, it’s packed with protein and flavor in every bite. The diced green chilies add a subtle kick without making it spicy, just the right balance for a breakfast that feels hearty but light.

A. Strength – Pull-ups
3 Rounds:
4 Strict Weighted Pull-ups
– Rest 15 Seconds –
Max Strict Pull-ups
– Rest 90 Seconds –

B. “The Process”
13 Minute AMRAP:
40 Double Unders
20 Sit-ups
10 Knee to Elbows

Box Brief:

Run Club Meetup!
Join us this Wednesday at 4:00 PM for our Run Club at Centennial Hills Park.
Come ready to move, push your pace, and crush some miles with the crew. Let’s run strong together!

A. Strength – Squat Snatches
2 Rounds:
3 Squat Snatches
2 Squat Snatches
1 Squat Snatches
– New set every 3 minutes –

B. “Step Off”
7 Minute Ladder: 1/1, 2/2, 3/3, etc…
Box Step Overs (20) (35s/25s)
Burpees

Box Brief:

Run Club Meetup!
Join us this Wednesday at 4:00 PM for our Run Club at Centennial Hills Park.
Come ready to move, push your pace, and crush some miles with the crew. Let’s run strong together!

“We Fly”
4 Rounds:
400 Meter Run
7 Bar Muscle-ups
– 2-Minute Rest –

Box Brief:

Run Club Meetup!
Join us this Wednesday at 4:00 PM for our Run Club at Centennial Hills Park.
Come ready to move, push your pace, and crush some miles with the crew. Let’s run strong together!