“Strictly Down the River”20 Minute AMRAP:500 Meter Row-then-3 Rounds10 Ring Rows15 Sit-ups20 Weighted Step-ups (50/35) (20) Recipe of the Week:

“Tabata Bing, Tabata Boom”4 Rounds (each): 40 Seconds Work, 20 Seconds RestKettlebell Swings (53/36)Push-upsDouble UndersRope Climbs Meme of the Week:

Strict Press5 x 3 “Swole”5 Rounds:10 Push Press (115/80):30 L-Sit

“Apologies”25 Minute AMRAP:600 Meter Run10 Power Cleans (115/85)10 Bar Facing Burpees8 Power Cleans8 Bar Facing Burpees6 Power Cleans6 Bar Facing Burpees

Back Squat5 x 3 “House Stark”10 Rounds:10 Wall Balls (20/14)6 Knee to Elbows Quote of the Week:“There comes a certain point in life when you have to stop blaming other people for how you feel or the misfortunes in your life. You can’t go through life obsessing about what might have been.”Hugh Jackman

Bench Press5 x 3 “Shinedown”21 – 15 – 9Hand Release Push-upsSumo Deadlift High Pulls (115/80) Recipe of the Week:Simple ingredients make for great meals. Try out this recipe below!

“Burpee Please”4, 5 Minute Clocks:400 Meter Run30 Sit-ups2 Rope ClimbsAMRAP Burpees Meme of the Week:

“Better Together”20 Minute AMRAP: teams of 230 Box Jumps (30/24)30 Pull-ups30 Power CleansPower Clean weight increases each round. (135/95)…(155/105)…(185/125)…(205/145)…(225/155) Box Brief:Have a friend that wants to try CrossFit? Bring them this Thursday for Bring a Friend Day!

“Dodge, Duck, Dip, Dive and Dodge”5 Rounds:Minute 1 – Ring DipsMinute 2 – Shuttle RunsMinute 3 – Alternating Dumbbell Snatches (50/35)Minute 4 – Hollow Rocks Box Brief:This Thursday is Bring a Friend Day!

“Tiff”25 Minute Clock:Run 1.5 MilesThen perform as many rounds as possible of:11 Chest to Bar Pull-ups7 Hang Squat Cleans (155/105)7 Push Press (155/105) Box Brief:This Veterans Day, we want to take a moment to give a huge shoutout to all of our current and past veteran members at CrossFit Apollo. Your strength, resilience, and unwavering... Read More