Tall Jerk
Build to heavy single
Split Jerk
Build to heavy single
“Runnin with Sasquatch”
3 Rounds:
400 Meter Run
10 Push Jerk
Tomorrow’s Forecast:
Wednesday’s workout calls for deadlifts and row.
Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.
Question of the Week:
If you could time travel, when and where would you go?
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
Recipe of the Week:
If you love jalapeno poppers then today’s recipe was made for you. Try out this Kickin’ Like Van Damme Chicken Fingers.
Ingredients:
2 large boneless, skinless chicken breasts
2 red bell peppers
12 slices of bacon
1 jalapeño, cut into 36 slices
3 tbsp. Massie Mayo
Cilantro, to garnish
Olive oil, as needed
Kosher salt, to taste
Black pepper, to taste
5 parsnips, peeled and chopped into uniform 2-in. chunks
Instructions:
1) Cut the bell peppers and chicken breasts into 12 fingersized slices.
2) Season the chicken with kosher salt and pepper on both
sides, and place one piece of chicken inside each piece of
bell pepper.
3) Place 3 slices of jalapeño on each piece of chicken.
4) Wrap each bell-pepper slice with a piece of bacon and
perform the “double tuck” technique, where both ends of
the bacon are tucked to ensure it doesn’t unravel when
cooking.
5) Heat a 14-in. skillet over medium-high heat and add a
teaspoon of olive oil. When the pan is hot, add the chicken
fingers, seam-side down.
6) Cook, turning regularly, until the chicken fingers are
caramelized on all sides and reach an internal temperature
of 165 F. Cut the heat and remove the fingers from the
pan.
7) Make a bed of parsnip puree (see below) on a plate, top
with 2-3 chicken fingers, drizzle with Massie Mayo and
garnish with cilantro. (For added flavor, fold some chipotle
puree into your Massie Mayo.)
“Even Stevens”
18 Minute EMOM:
Even – 10 Hand release push-ups + 20 Double Unders
Odd – Max Calorie Row
Tomorrow’s Forecast:
Friday’s workout calls for clean and jerks.
Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.
Throwback of the Week:
Throwback to our water WOD back in 2014!
“And Then”
Tabata
8 Rounds (each): 20 Seconds On, 10 Seconds Off
Kettlebell Lunges (53/36)
Pull-ups
Kettlebell Squats (53/36)
Toes to Bar
Tomorrow’s Forecast:
Thursday’s workout calls for hand release push-ups, double unders and rowing.
Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.
Recovery of the Week:
Let’s talk about shoulder issues. We’ve probably all dealt with some shoulder discomfort at one point or another. Instead of ignoring your body’s warning signs we encourage you to be proactive. One of the most effective ways we’ve found to help strengthen your shoulders and remove pain is Crossover Symmetry. Below is a video we put together to help understand how to use the Crossover Symmetry system. If you have any further questions please feel free to reach out to any of the coaches.
“Craps”
20 Minute AMRAP:
Run
Burpee Box Jump Overs (24/20)
Roll a dice at the beginning of each round. Whatever number you roll will determine your round.
For Example:
1 = 100 Meter Run + 2 Burpee Box Jump Overs
2 = 200 Meter Run + 4 Burpee Box Jump Overs
3 = 300 Meter Run + 6 Burpee Box Jump Overs
4 = 400 Meter Run + 8 Burpee Box Jump Overs
5 = 500 Meter Run + 10 Burpee Box Jump Overs
6 = 600 Meter Run + 12 Burpee Box Jump Overs
Tomorrow’s Forecast:
Wednesday’s workout calls for lunges, pull-ups, squats and toes to bar.
Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20 (paid to Ricky). Our 6:30 and 7:30 pm classes will be canceled to accommodate.
Question of the Week:
If you could have one song play every time you entered a room what would it be, and why?
“Colt 45”
21 – 15 – 9
Deadlifts (225/155)
Handstand Push-ups
Wall Balls (20/14)
Calorie Row
Tomorrow’s Forecast:
Tuesday’s workout calls for running and burpee box jump overs.
Quote of the Week:
“If you believe it will work out, you’ll see opportunities. If you believe it won’t, you will see obstacles.”
Wayne Dyer
Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20 (paid to Ricky). Our 6:30 and 7:30 pm classes will be canceled to accommodate.
Want to improve your overhead squat, snatch, clean and jerk, or pull ups?
Doctors of Physical Therapy, Dr. Erica and Dr. Joe of White Wong PT teach you the tools to improve your overall shoulder mobility.
This overhead shoulder seminar is FREE for all Crossfit Apollo members.
Learn how to self manage your pain, prevent injury, and improve your overhead position.
“Always Remembered”
For Time: teams of 2
Buy In – 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complex (135/95)
-then-
Cash Out – 2977 Meter Row
Recipe of the Week:
If you’re looking for a new go-to breakfast look no further. Try this Massie Breakfast out and thank us later.
Ingredients:
6 slices of bacon
3 eggs
1 c. of strawberries
1 c. of raspberries
¾ c. of blackberries
1 c. of grapes, any variety
½ of an avocado
Kosher salt and black pepper, to taste
Instructions:
1) Heat a large sauté pan over medium-high heat and add bacon. Cook ¾ of the way, flip bacon and cook until crispy. Remove from pan and place on a paper towel to absorb some of the fat.
2) Turn the heat to medium and crack the eggs into the bacon fat. Season eggs with salt and pepper.
3) Cook the eggs until the whites are set and bubbly and the yolks are cooked halfway through from the underside. This is called “under-easy.”
4) Using a slotted spatula, remove eggs from the pan and set them on a paper towel to absorb some of the fat.
5) Arrange eggs, bacon, fruit and avocado into a masterpiece and dig in!
