15 – 10 – 5
Unbroken Hang Power Cleans
“Divide and Conquer”
14 Minute AMRAP: teams of 2
Row for Max Meters
75 Power Cleans (135/95)
150 Sit-ups
Tomorrow’s Forecast:
Goat Day!
Recovery of the Week:
Watch this great video on some tips to help you through soreness!
“Boop”
16 Minute AMRAP:
40 Wall Balls (20/14)
30 Chest to Bar Pull-ups
20 Push Press (115/85)
10 Bar Muscle-ups
Tomorrow’s Forecast:
Row – Power Cleans – Sit-ups
Box Brief:
Thursday is Bring A Friend Day!
Question of the Week:
Would you rather live without air conditioning or a vehicle?
“Open WOD 21.2”
two heats
For Time: 20 Minute Cut-off
10 Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24/20)
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs
-OR-
“Hold My Beer”
20 Minute AMRAP:
200 Meter Run
30 Second L-Sit
200 Meter Run
30 Second Handstand
Tomorrow’s Forecast:
Wall Balls – Chest to Bar Pull-ups – Push Press – Bar Muscle-ups
Quote of the Week:
“Don’t count the days, make the days count.”
Muhammad Ali
Box Brief:
Thursday is Bring A Friend Day!
“Open WOD 21.2”
For time:
10 Dumbbell Snatches
15 Burpee Box Jump-overs
20 Dumbbell Snatches
15 Burpee Box Jump-overs
30 Dumbbell Snatches
15 Burpee Box Jump-overs
40 Dumbbell Snatches
15 Burpee Box Jump-overs
50 Dumbbell Snatches
15 Burpee Box Jump-overs
50-lb. dumbbell, 24-in. box
Time cap: 20 min.
Recipe of the Week:
Looking for a new side to have with your lean protein? Try out this Oven-Baked Salmon with Almond Parsley Salad.
Ingredients:
12 ounce salmon fillet, cut into 4 pieces
Coarse-grained salt
Freshly ground black pepper
Toasted Almond Parsley Salsa, for serving
Baked squash, for serving, optional
Toasted Almond Parsley Salad:
1 shallot
1 tablespoons red wine vinegar
Coarse grain salt
2 tablespoons capers, rinsed
1 cup fresh flat-leaf parsley
1/2 cup toasted almonds
Extra-virgin olive oil
Instructions:
1) Preheat the oven to 450 degrees F.
2) Season salmon with salt and pepper. Place salmon, skin side down, on a non-stick baking sheet or in a non-stick pan with an oven-proof handle. Bake until salmon is cooked through, about 12 to 15 minutes. Serve with the Toasted Almond Parsley Salad and squash, if desired.
Toasted Almond Parsley Salad:
3) Mince the shallot and add to a small bowl. Pour the vinegar over the shallots and add a pinch of salt. Let sit for 30 minutes.
4) Roughly chop the capers, parsley and almonds and add to the shallots. Add the olive oil, tasting as you go. Mix again and adjust the seasonings.
“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
5 Rounds:
2 Minutes – Goat 1
2 Minutes – Goat 2
Tomorrow’s Forecast:
CrossFit Open WOD 21.2!
Box Brief:
Each year we partner up with our local first responders in the Annual Maltz Challenge, to support the families of those who lost their lives protecting us.
Unfortunately, due to COVID 19 restrictions, we are not able to host the entire Vegas valley. Instead, we will be doing the Maltz Challenge on Saturday, March 20th during our regularly scheduled classes (8:30 & 9:30am).
We are very happy to announce that Pat and Andria with LaBella’s Pizzeria will be catering the event with some delicious breakfast. Please bring some cash to donate for the food. All proceeds will go to the Maltz Challenge.
You can purchase a shirt by clicking the link below. All proceeds of t-shirt sales will also be given directly to families in need.
https://heroic.supply/collections/maltz-challenge-2021
Throwback of the Week:
Throwback to movie/potluck night a few years ago. Should we bring it back?
“Take A Lap”
Every 4 Minutes for 7 Rounds:
400 Meter Run
20 Russian KBS (72/53)
20 Sit-ups
Tomorrow’s Forecast:
Goat Day!
Recovery of the Week:
It’s time to stretch! We’ve posted this video once before, but it’s such a great video showing us how and what we should be stretching in the morning. Enjoy!
“Jub-Jub”
4 Rounds:
21 Wall Balls (20/14)
15 Pull-ups
9 Clean and Jerks (135/95)
Tomorrow’s Forecast:
Run – Russian KBS – Sit-ups
Question of the Week:
What modern convenience can you not live without?
Box Brief:
We are SUPER excited to announce our 1st Annual Sowing Fields Camp for Teens. It is our goal to help the youth of our community to grow a strong foundation of health and wellness during our week-long Spring Break camp.
We invite teens from all of the valley to workout, learn about and experience healthy foods, as well as meet leaders in our community to help them grow into healthy, capable adults.
Click the link below to register. Please share with anyone who may be interested. You do NOT need to be a member to participate.
The Sowing Fields at Apollo
“Quicksand”
15 Minute AMRAP:
16/12 Calorie Row
12 Single Dumbbell Step-ups (50/35) (24/20)
8 Burpee Box Jumps (24/20)
-OR-
“Open WOD 21.1”
For Time: 15-minute cut-off
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
Tomorrow’s Forecast:
Wall Balls – Clean & Jerks – Pull-ups
Quote of the Week:
“Wise men speak because they have something to say; fools because they have to say something.”
Plato
Box Brief:
Each year we partner up with our local first responders in the Annual Maltz Challenge, to support the families of those who lost their lives protecting us.
Unfortunately, due to COVID 19 restrictions, we are not able to host the entire Vegas valley. Instead, we will be doing the Maltz Challenge on Saturday, March 20th during our regularly scheduled classes (8:30 & 9:30am).
We are very happy to announce that Pat and Andria with LaBella’s Pizzeria will be catering the event with some delicious breakfast. Please bring some cash to donate for the food. All proceeds will go to the Maltz Challenge.
You can purchase a shirt by clicking the link below. All proceeds of t-shirt sales will also be given directly to families in need.
https://heroic.supply/collections/maltz-challenge-2021
