WOD

“Final Swing”
21 Minute Clock: teams of 2
4000/3500 Meter Row
-then-
AMRAP – Toes to Bar

Meme of the Week:

“Clockwork Carnage”
6 Minute AMRAP:
12 Push-ups
12 Box Jumps (24/20)
2-Minute Rest

5 Minute AMRAP:
10 Hand Release Push-ups
10 Box Jump Over (24/20)
2-Minute Rest

4 Minute AMRAP:
8 Handstand Push-ups
8 Box Jumps (30/24)

Box Brief:
APOLLO HYDRATION CHALLENGE

Staying hydrated is one of the simplest ways to boost energy, improve recovery, and feel your best in and out of the gym. This week, we’re challenging YOU to take your hydration game up a notch.

The Challenge:
Drink half your bodyweight in ounces of water per day.
Example: If you weigh 180 lbs, your goal is 90 ounces of water.

Level Up Option:
Already a hydration pro? Add electrolytes once a day. A super easy option: mix ½ teaspoon of sea salt into a glass of water.

Let’s hold each other accountable! Share your daily hydration wins on the whiteboard or in our members’ group.

Stay consistent, stay hydrated, and let’s crush this together!

Front Squats
6 x 2

“Heavy Hands”
13 Minute AMRAP:
10 Step-ups (50/35)
10 Dumbbell Clean & Jerks (50/35)
40 Double Unders

Box Brief:
Sunday Yoga at Apollo

Join Lari this Sunday at 4pm for a relaxing yoga session. It’s free for all members and a great way to recover before the week ahead.

If you have a yoga mat, bring it along.

“The Taper”
12 – 11 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Wall Balls (20/14)
Pull-ups
V-ups
150 Meter Run After Each Round

Quote of the Week:
“I’m a greater believer in luck, and I find the harder I work the more I have of it.”
Thomas Jefferson

Box Brief:
Weightlifting class is back this Sunday, led by our longtime coach, Phil!

The class will follow an open gym style, where Phil will be available to guide you through the programming and help you improve your Olympic lifting mechanics, squat strength, and pulling power. Whether you’re a beginner or a seasoned lifter, this class will give you personalized attention to reach your goals.

Class Details:
Non-members: $20 drop-in fee
Class Time: 8:30-10:30 AM
Schedule: Every other Sunday
Free for all CrossFit Apollo members

Push Press
6 x 2

“Iron Ring”
3 Rounds:
10 Ring Push-ups
20 Meter Lunge
40 Double Unders
-then-
3 Rounds:
10 Deficit Push-ups (45s/25s)
20 Meter Lunge (50/35)
40 Double Unders

Recipe of the Week:
Here is a great lunch option you can prep!

“Triad”
20 Minute AMRAP: teams of 2
12/9 Calorie Row
12 Sit-ups
12 Russian Kettlebell Swings (53/36)

Meme of the Week:

10 Minute EMOM:
Squat Clean + Front Squat

“Amanda Reloaded”
12 – 9 – 6
Squat Cleans (135/95)
Ring Muscle-ups

Box Brief:
Bring a Friend Day – This Thursday

This Thursday, we’re opening our doors for Bring a Friend Day at CrossFit Apollo.
Bring someone along to join you for a fun, beginner-friendly workout — free for them.

No experience needed, just a willingness to move and have a good time. It’s the perfect chance to show your friends what CrossFit Apollo is all about.

When: This Thursday
What: Beginner-friendly workout
Cost: Free for your guest

Let’s pack the gym with good energy and new faces.

“The Drive”
22 Minute AMRAP:
200 Meter Run
15 Burpees to Target
10 Push Jerk (155/105)
50 Meter Farmer Carry (53s/36s)

Box Brief:
Sunday Yoga at Apollo

Join Lari this Sunday at 4pm for a relaxing yoga session. It’s free for all members and a great way to recover before the week ahead.

If you have a yoga mat, bring it along.