WOD

“Tindy”
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
-then-
3 Rounds of “DT”
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Shoulder to Overhead (155/105)
-then-
1000 Meter Row

Quote of the Week:
“The true test of character is not how much we know how to do, but how we behave when we don’t know what to do.”
John Holt

Box Brief:

It’s that time of year again. The Open is upon us!

That means for 4-weeks we will over analyze our strategies, diets and workout partners. We may lose sleep and sanity while we stay up refreshing the leader board. Hoping this is the year you take down Tia!

To go through something this challenging, you need a support group. What better way than throwing down with some friends at Apollo?

Introducing… The Apollo CrossFit Open. 

We will start by splitting the gym up into 4 teams, led by Kaydee, Wes, Momica, and Chad. 

Our in-house competition will work in tandem with the 3-Week CrossFit Games Open. However, we are adding a fourth week of additional fun and games to keep the party going.

Every Thursday, starting February 27th, CrossFit HQ will announce an individual workout.

Along with completing The Open workout, you will have the opportunity to earn points for your team with Unique Weekly Challenges. These challenges can be anything from doing burpees in the produce section at Smith’s to leaving a Google review. The goal is to have fun and make lasting memories.

The 4th Saturday will be a BIG day to earn A LOT of points for your team to close out the competition. We will have plenty of food, fun, and games. 

At the end of the 4-week competition, we will crown our Apollo Open Team Champions!

Below are several details about the competition:

• To be put on a team, simply write your name on the sign-up sheet at the gym.
• We choose the teams
• No one can sign up for a team after March 2nd
• Cost is $20. Money will go towards prizes for the winning team and an Apollo social event. 
• You do NOT need to register for the online CrossFit Open to participate.

“UFC”
5 Rounds:
15 Wall Balls (20/14) (16/12) (14/10)
15 Box Jumps (24/20)
15 Sumo Deadlift High Pulls (75/55) (65/45) (55/35)
15 Push Press (75/55) (65/45) (55/35)
1-Minute Rest

Recipe of the Week:
Have fun with this one!

“Take the L”
5, 3 Minute AMRAPs:
20/16 Calorie Row
10 Shuttle Runs
Max L-Sit
Rest 3 Minutes

Meme of the Week:

10 Minute EMOM:
2 Power Cleans

“Open WOD 15.4”
8 Minute AMRAP:
3 Handstand Push-ups
3 Cleans (185/125)
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans
Etc…

Box Brief:
Bring A Friend Day is on Thursday. 

Tac Class is this Saturday at 10:30am. All abilities are welcome!

“Green Beans”
For Time:
1000 Meter Run
25 Pull-ups
50 Sit-ups
800 Meter Run
20 Chest to Bar Pull-ups
600 Meter Run
15 Strict Pull-ups
30 V-Ups
400 Meter Run
10 Ring Muscle-ups
20 V-Ups (15/10)

Box Brief:
Bring A Friend Day is on Thursday.

Tac Class is this Saturday at 10:30am. All abilities are welcome!

Negative Back Squat
Build to heavy set of 2

“First Floor”
15 Minute AMRAP:
50 Double Unders
25-ft Overhead Walking Lunge, Arm 1 (50/35)
25-ft Overhead Walking Lunge, Arm 2

Quote of the Week:
“The things you do for yourself are gone when you are gone, but the things you do for others remain as your legacy.”
Kalu Ndukwe Kalu

Pause Front Squat
Build to a heavy set of 3

“10 Cubed”
For Time:
1000 Meter Run (800) (600)
100 Air Squats (80) (60)
10 Bar Muscle-ups

Recipe of the Week:
Here is another macro friendly meal to try next week! Give this Sun-Dried Tomato Pesto Turkey Sausage Bolognese recipe a shot.

Strict Press
1 – 1 – 1 – 1 – 1

Push Press
3 – 3 – 3 – 3 – 3

Push Jerk
5 – 5 – 5 – 5 – 5

Meme of the Week: