WOD

“2024 Quarterfinals WOD 1”
4 Rounds:
1 Minute – Snatches (135/85)
1 Minute – Row for Calories
1 Minute – Dumbbell Step-ups (50/35) (20)
1-Minute Rest

Recipe of the Week:
Here is an easy go to recipe for meal prep next week! Try out this Korean Beef Bowl recipe!

Ingredients:
1/4 cup low sodium soy sauce
2 teaspoons light brown sugar
1 teaspoon sesame oil
1/2 teaspoon crushed red pepper flakes
cooking spray
1 pound 93% lean ground beef
1/4 cup chopped yellow onion
2 garlic cloves, crushed
1 teaspoon fresh grated ginger
3 cups cooked brown rice
1 small sliced cucumber, skin on
2 tablespoons Gochujang Sauce, or more if desired*
1/2 tablespoon sesame seeds
2 sliced scallions, white and green parts

Instructions:
STEP 1
Combine the soy sauce, 2 tablespoons water, brown sugar, sesame oil and red pepper flakes in a small bowl.

STEP 2
Heat a large deep nonstick skillet over high heat, spray with oil and add the ground beef. Cook, breaking the meat up with a wooden spoon until cooked through, about 5 minutes.

STEP 3
Add the onion, garlic and ginger and cook 1 minute.

STEP 4
Pour the sauce over the beef, cover and simmer on low heat 10 minutes.

STEP 5
To assemble the bowls, place 3/4 cup rice in each bowl, top with scant 2/3 cup beef, cucumbers, Gochujong, sesame seeds and scallions.

“Triple Dub”
30 Rounds: teams of 3
25 Double Unders
15 Sit-ups
8 Push-ups
5 Burpees

Meme of the Week:

Tall Jerks
Build to a heavy single

Split Jerk
Build to a heavy single

“Runnin with Sasquatch”
3 Rounds:
400 Meter Run
10 Push Jerk

Box Brief:
CrossFit Open After-Party – May 10th at Centennial Hills Park!

The Open is (almost) behind us, and you know what that means — it’s time to celebrate! Join us on Saturday, May 10th from 8AM–11AM at Centennial Hills Park (right behind the YMCA) for our End of the Open Party!

We’ll be throwing down in a different kind of way with a morning full of kickball, cornhole, games, food, and drinks — because you’ve earned it. This is a chance for our entire Apollo community to come together, kick back, and enjoy some well-deserved fun outside the gym.

Important Note: Both Saturday classes will be cancelled so that everyone can make it out to the park!

Finding the perfect date took a bit longer than expected (thanks to a wild combo of busy schedules, holidays, and a whole lot of life), but we locked it in and can’t wait to hang with you all.

Mark your calendars, bring your game face, and let’s send off the Open in true Apollo style!

Hang Squat Cleans
Build to a heavy single

Every 90 Seconds for 15 Minutes:
3 Hang Squat Cleans at 70% of today’s 1RM

Box Brief:
CrossFit Open After-Party – May 10th at Centennial Hills Park!

The Open is (almost) behind us, and you know what that means — it’s time to celebrate! Join us on Saturday, May 10th from 8AM–11AM at Centennial Hills Park (right behind the YMCA) for our End of the Open Party!

We’ll be throwing down in a different kind of way with a morning full of kickball, cornhole, games, food, and drinks — because you’ve earned it. This is a chance for our entire Apollo community to come together, kick back, and enjoy some well-deserved fun outside the gym.

Important Note: Both Saturday classes will be cancelled so that everyone can make it out to the park!

Finding the perfect date took a bit longer than expected (thanks to a wild combo of busy schedules, holidays, and a whole lot of life), but we locked it in and can’t wait to hang with you all.

Mark your calendars, bring your game face, and let’s send off the Open in true Apollo style!

“Cindy Lou Who”
22 Minute AMRAP:
200 Meter Run
5 Chest to Bar Pull-ups
10 Ring Dips
15 Weighted Squats (53/36)

Quote of the Week:
“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.”
Ernest Hemingway

Box Brief:
Weekly Yoga Class – This Sunday
We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels.

Bring your mat, some water, and come ready to unwind. See you there.

Bench Press – Build to a heavy set of 5
-then-
Max Reps @ 75% of heaviest set of 5

“Clone Wars”
2 Rounds:
750/600 Meter Row
50 Meter Lunge
25 Burpees

Recipe of the Week:
Quick and easy recipe! Give it a shot.

5 Rounds Not for Time:
10 Dumbbell Romanian Deadlifts (:3 down)
6 Turkish Get Ups (3/arm)
1 Box Jump for Height

Meme of the Week:

“Good Will Hunting”
For Time:
350 Double Unders
250 Meter Farmers Carry (70s/53s)
150 Sit-ups
50 Push Jerks (135/95)

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