WOD

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17
Mar

Monday 3.18.2024

Ricky & Greyson

“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!

Nick & Tianna
14
Mar

Friday 3.15.2024

Taylor, Tayler & Brad

“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

13
Mar

Thursday 3.14.2024

Cheryl

“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:

12
Mar

Wednesday 3.13.2024

“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.

11
Mar

Tuesday 3.12.2024

Chad

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!

Bree
11
Mar

Monday 3.11.2024

“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.

8
Mar

Friday 3.8.2024

Deaven & George

“Open WOD 24.2”
20 Minute AMRAP:
300 Meter Row
10 Deadlifts (185/125)
50 Double Unders

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