WOD

Back Squat – Build to a heavy set of 2
–then-
5 Reps @ 85% of heaviest set of 2

“Squat Stuff”
5 Rounds:
200 Meter Run
40 Air Squats

Box Brief:
Bring a Friend Day at CrossFit Apollo

At CrossFit Apollo, we’re excited to offer Bring a Friend Day every 2nd and 4th Thursday of the month.

If you’re new to CrossFit or curious about what we do, this is your chance to try a class for free. Whether you’re looking to get in shape, challenge yourself, or simply see what our community is all about, we’d love to have you join us.

Here’s what you need to know:

• When: Every 2nd and 4th Thursday of the month
• Who: All new members (feel free to bring a friend)
• Cost: Free!

Come check out what makes CrossFit Apollo special, meet our team, and experience a workout that’s welcoming, challenging, and fun. We look forward to seeing you soon!

“Don’t Talk About my EMOM”
20 Minute EMOM:
Minute 1 – 8 Strict Handstand Push-ups
Minute 2 – 15/12 Calorie Row
Minute 3 – Power Clean + Hang Power Clean (Building each round)
Minute 4 – Rest

Quote of the Week:
“The most difficult thing is the decision to act; the rest is merely tenacity.”
Amelia Earhart

Box Brief:
Bring a Friend Day at CrossFit Apollo

At CrossFit Apollo, we’re excited to offer Bring a Friend Day every 2nd and 4th Thursday of the month.

If you’re new to CrossFit or curious about what we do, this is your chance to try a class for free. Whether you’re looking to get in shape, challenge yourself, or simply see what our community is all about, we’d love to have you join us.

Here’s what you need to know:

• When: Every 2nd and 4th Thursday of the month
• Who: All new members (feel free to bring a friend)
• Cost: Free!

Come check out what makes CrossFit Apollo special, meet our team, and experience a workout that’s welcoming, challenging, and fun. We look forward to seeing you soon!

“Poison”
Every 3 Minutes for 7 Rounds:
150 Meter Run
8 Burpee Box Jump Overs (24/20)
2 Power Cleans (build each round)

Recipe of the Week:
Look for a high protein meal to prep next week? Give this a try!

“Brick Wall”
4, 5 Minute AMRAPs: teams of 3
Strict Press (75/55) (65/45) (45/35)
Rope Climbs
Farmer’s Carry (70s/53s)
10 Meter Sled Push

Meme of the Week:

5 Minute EMOM:
3 Touch and Go Power Snatches

5 Minute EMOM:
2 Touch and Go Power Snatches

5 Minute EMOM:
1 Power Snatch

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!

“Double Knot”
10 Rounds: teams of 2
100 Meter Row
8 Toes to Bar
4 Front Squats (155/105)
-then-
10 Rounds:
100 Meter Row
2 Ring Muscle-ups
4 Front Rack Lunges (155/105)

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!

“Movement”
20 Minute AMRAP:
10 Push-ups
200 Meter Run
30 Sit-ups
40 Double Unders

-OR-

“Open WOD 24.3”
For Time:
5 Wall Walks
50 Calorie Row
5 Wall Walks
25 Deadlifts (225/155)
5 Wall Walks
25 Cleans (135/85)
5 Wall Walks
25 Snatches (95/65)
5 Wall Walks
50 Calorie Row
Time cap: 20 minutes

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!

“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: