WOD

“Hardcore”
5 Rounds:
200 Meter run
20 KBS (53/36)
200 Meter run
1 Minute plank

Tomorrow’s Forecast:
Friday’s workout calls for overhead squats, double unders, and bar over burpees.

Box Brief:
We are super excited to announce our 2nd Annual Apollo Stocking Exchange! Come in and grab a stocking and fill it up with whatever presents you want to give to a random Apollo member ($20-$30 range) and we will hang it on our wall. On Thursday, December 19th at 6:30 pm we will have a Christmas party at Apollo where we exchange stockings with random members and drink some hot chocolate. This is a great opportunity to meet new people and have fun with your Apollo friends. So grab a stocking, fill it with presents and let’s have a great time drinking some hot Chocolate on the 19th! Our 6:30 and 7:30 pm classes will be canceled to accommodate. 

Throwback of the Week:
Halloween WOD 2013. I’m still trying to figure out how they worked out in these costumes.

3 Position Power Clean
Build to a heavy complex

“Power Bar”
For Time:
10-9-8-7-6-5-4-3-2-1
Power clean (135/95)
1-2-3-4-5-6-7-8-9-10
Ring dips

Tomorrow’s Forecast:
Thursday’s workout calls for running, ketttlebell swings, and planks.

Recovery of the Week:
Stretch #1 – Glute Stretch
Perform stretch for 1 minute on each side. If you’re feeling a stretch in your back then move your butt further away from the wall.
Stretch #2 – Rolling Quads
Spend 30-60 seconds on each leg. Manage the pressure you’re creating, it should not be painful.
Stretch #3 – Active Knee Bend
Perform 10-15 repetitions each leg

“Four Loko”
4 Minute AMRAP:
16 DB lunges (50s/35s)
16 C2B pull-ups
16 Box jump overs (24/20)
4-minute rest
4 Minute AMRAP:
16 DB lunges (50s/35s)
16 T2B
16 Box jump overs (24/20)
4-minute rest
4 Minute AMRAP:
16 DB lunges (50s/35s)
16 Pull-ups
16 Box jump overs (24/20)

Tomorrow’s Forecast:
Wednesday’s workout calls for power cleans and ring dips.

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

Question of the Week:
Would you rather go back to age 5 with everything you know now or know now everything your future self will learn?

“Old MacDonald”
20 Minute AMRAP: teams of 2
Station 1
Row
Station 2
30 Sit-ups
200 Meter farmers carry (53s/36s)
Partners switch stations once a full round of station 2 has been complete

Tomorrow’s Forecast:
Tuesday’s workout calls for lunges, box jump overs, pull-ups, toes to bar, and chest to bar.

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

Quote of the Week:
The more you talk about negative things in your life, the more you call them in. Speak victory not defeat.
Joel Osteen

“Turkey WOD”
40 Minute AMRAP: teams of 3
Athlete 1 – 800 Meter run w/wall ball (20/14) = 25pts
Athlete 2 – Gymnastics
Athletes 3 – Barbell
Gymnastics
20 Sit-ups = 2pts
1 Rope climb = 5pts
8 Pull-ups = 5pts
15 Push-ups = 5pts
20 KBS = 10pts
30 Air squats = 10pts
Barbell
Deadlift (95/65) = 1pt
Power clean (95/65) = 2pts
C&J/Snatch (95/65) = 3pts
Thruster (95/65) = 3pts

Throwback of the Week:
A few years ago during the CrossFit Open we had the gym compete against each other through some extra credit tasks. Below are some highlights.

Bench Press
5 – 4 – 3 – 2 – 1

“Death By 10 Meter Sprint”
Each minute on the minute add 1 more 10 meter sprint. Continue until you can no longer complete the number of reps prescribed in under a minute.

Recovery of the Week:
Stretch #1 – Prone Active Leg Lift
Hold the lift for 10 seconds completing 5 repetitions each leg.
Stretch #2 – Prayer Stretch w/Foam Roller
Perform 5 deep breaths during the stretch, afterwards come up and reset. Repeat one more time.
Stretch #3 – Open Book Stretch
Hold the “open” position for 10 seconds and then return to neutral. Perform 5 repetitions on each side.

“Pool Party”
3 Rounds:
33 Calorie row
33 Wall balls (20/14)
33 Meter handstand Walk

Tomorrow’s Forecast:
Wednesday’s workout calls for bench press and running.

Box Brief:
Our Thanksgiving week schedule is as follows:
Wednesday – Last class is at 4:30 pm
Thursday – Only the 8:30 & 9:30 am classes
Friday – Closed
Saturday – Closed

Question of the Week:
What is the best Thanksgiving side dish?

“Max Elevation”
15 Minute AMRAP:
35 Double unders
25 Mountain climbers
15 Russian KBS (72/53)
-Then-
10 Minutes to find a 1RM Clean

Tomorrow’s Forecast:
Tuesday’s workout calls for rowing, wall balls, and handstand walk.

Box Brief:
Our Thanksgiving week schedule is as follows:
Wednesday – Last class is at 4:30 pm
Thursday – Only the 8:30 & 9:30 am classes
Friday – Closed
Saturday – Closed

Quote of the Week:
Believe you can and you’re halfway there.
Theodore Roosevelt