WOD

“Apple Core”
16 Minute AMRAP:
30 Double Unders
20 Sit-ups
30 Double Unders
20 Ring Dips
30 Double Unders
20 Russian Twists (36/26)

Tomorrow’s Forecast:
Run – Row

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Apollo Stocking Exchange Party.
Saturday, Dec. 18, 7:00 p.m. at Apollo.
Take a stocking, fill it and bring with you to the party for exchange. There’s only 1 rule: Fill it with something you would like to receive yourself. You can just come and not do the stockings thing if you like. We’ll have hot chocolate. If everyone could bring a treat to share, that would be great. See you there.

Recovery of the Week:
Here is another great stretch routine to help you get through the week. These videos are excellent and worth doing a few times a week.

Clean and Jerk
1 – 1 – 1 – 1 – 1 – 1 – 1

“Shoot Your Shot”
8 Minute Clock:
1:30 AMRAP – Ground to Overhead
3:00 Rest
1:00 AMRAP – Ground to Overhead
2:00 Rest
0:30 AMRAP – Ground to Overhead

Tomorrow’s Forecast:
Double unders – Sit-ups – Ring Dips – Russian Twist

Box Brief:
Apollo Stocking Exchange Party.
Saturday, Dec. 18, 7:00 p.m. at Apollo.
Take a stocking, fill it and bring with you to the party for exchange. There’s only 1 rule: Fill it with something you would like to receive yourself. You can just come and not do the stockings thing if you like. We’ll have hot chocolate. If everyone could bring a treat to share, that would be great. See you there.

Question of the Week:
Which pet is superior, dogs or cats?

“Helen”
3 Rounds:
400 Meter Run
21 KBS (53/36)
12 Pull-ups

Tomorrow’s Forecast:
Clean & Jerks

Quote of the Week:
“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.”
Ralph Waldo Emerson

“Pedro”
4, 5 Minute Rounds:
25 C2B Pull-ups
25 Burpees
Max Shuttle Runs
2 Minute Rest

Recipe of the Week:
We’re excited for this breakfast inspired recipe. Try out the Air Fried Omelette Loaded Potato recipe!

Ingredients:
1200g (about 4) small Russet potatoes, baked and about 150g of potato flesh removed from each one (see directions below)
EGGS
10 whole eggs (or combination of 5 eggs + 6 egg whites)
1 tablespoon The Fit Cook Everyday seasoning (OR 1 teaspoon garlic powder + 2 teaspoons onion powder)
1 tablespoon The Fit Cook Green Chile Lime seasoning (OR 2 teaspoons cumin)
pinch of sea salt & pepper
2 green onion stalks, diced
1 cup (~90g) reduced fat shredded Mexican blend cheese (or cheddar)
1 cup chopped broccolini or broccoli,
1/2 red bell pepper, diced
4 pieces of center-cut bacon, chopped

Instructions:
1) Set oven (or air fryer) to 420F/216C.

2) Poke a few holes in each potato using a fork, then wrap each potato in foil. Bake in the oven for 1 – 1.5 hours or until the potatoes have been cooked through and can easily be pierced with a fork. Once baked allow the potatoes to cool down enough where they can be handled.

3) Use a small knife to trim off the top portion of the potato as it lays on its side (note: do NOT cut the potato in half). Then take a spoon and carve out the insides of each potato but leaving a thick border of potato alongside the inner walls of the potato. This creates a potato bowl or cup.

4) Set air fryer (or oven) to 400F/204C.

5) Beat eggs together with seasoning, cheese and green onion.

6) Spray each potato with olive oil, then sprinkle with pinch of sea salt & pepper. Add about 1 tablespoon of broccoli, bell pepper and bacon to each one, then pour in the egg mix. Repeat for remaining potato cups.

7) Place the loaded potatoes in the air fryer basket and cook for 20 – 25 minutes, or until the egg is cooked through. Pro-tip: for best results, gently cover each potato with aluminum foil – create a dome shape – then remove it the final minutes of cooking in order to brown the top.

“Dream Team”
20 Minute AMRAP: teams of 2
Partner A – 400 Meter Run
Partner B – AMRAP:
15 Slam Balls (35/25)
15 Box Jumps (24/20)
15 Hand Release Push-ups

Tomorrow’s Forecast:
Pull-ups – Burpees – Shuttle Run

Meme of the Week:

“Be Back Soon”
5 Rounds:
20 Seated Dumbbell Strict Press (35s/25s)
30 Sit-ups
40 Meter Bear Crawl

Tomorrow’s Forecast:
Run – Box Jumps – Push-ups – Team Workout

Recovery of the Week:
Dealing with joint pain? Well what you eat can greatly affect how much inflammation and discomfort you experience. Take a look at today’s video for some foods that can help you manage this joint pain.

Snatch
Heavy Single

“Center for Ants”
7 Minute Ladder:
3/3, 6/6, 9/9, etc.
Snatch (135/95)
Toes to Bar

Tomorrow’s Forecast:
Strict Press – Sit-ups – Bear Crawl

Box Brief:
Apollo family! Every year, we find a couple of families that are having a tough time and do what we can to raise their spirits over Christmas. This year, we have 3.
Single Mother with 2 boys ages 4 & 5
Single mother with 2 boys ages 10 & 11
Mom & Dad with 2 girls ages 5 & 9

We’re trying to get 1 present for each parent and 3 for each child. The tags on the tree each represent 1 of those gifts.
What to do: Please take a tag and buy a gift (kids under $50 value. Parents your choice), wrap the presents individually and tape tag to gift so we know who it’s for.

Please return wrapped presents to Apollo by Dec. 14.

Thank you everyone for helping some struggling parents give their littles a fun Christmas. ❤❤

Question of the Week:
What is your favorite holiday tradition?

“Double Check”
5 Rounds:
20/15 Calorie Row
50 Double Unders
10 Front Squats (155/105)

Tomorrow’s Forecast:
Snatch – Toes to Bar

Box Brief:
Apollo Stocking Exchange Party.
Saturday, Dec. 18, 7:00 p.m. at Apollo.
Take a stocking, fill it and bring with you to the party for exchange. There’s only 1 rule: Fill it with something you would like to receive yourself. You can just come and not do the stockings thing if you like. We’ll have hot chocolate. If everyone could bring a treat to share, that would be great. See you there.

Quote of the Week:
“It always seems impossible until it’s done.”
Nelson Mandela