WOD

“Dodge, Duck, Dip, Dive and Dodge”
5 Rounds:
Minute 1 – Ring Dips
Minute 2 – Shuttle Runs
Minute 3 – Alternating Dumbbell Snatches (50/35)
Minute 4 – Hollow Rocks

Box Brief:
This Thursday is Bring a Friend Day!

“Tiff”
25 Minute Clock:
Run 1.5 Miles
Then perform as many rounds as possible of:
11 Chest to Bar Pull-ups
7 Hang Squat Cleans (155/105)
7 Push Press (155/105)

Box Brief:
This Veterans Day, we want to take a moment to give a huge shoutout to all of our current and past veteran members at CrossFit Apollo. Your strength, resilience, and unwavering commitment—both in service and in the gym—are an inspiration to us all.

Thank you for your sacrifices, your leadership, and for being a vital part of our community. You represent the very spirit of perseverance and dedication that makes CrossFit Apollo such a special place.

Today, and every day, we honor you.

“No Smoking”
20 Minute AMRAP:
1 Deadlift (???)
3 Muscle-ups
15 Push-ups
30 Double Unders

Recipe of the Week:

“Henny”
6 Rounds:
200 Meter Easy Jog
400 Meter Fast Run
100 Meter Walk

Meme of the Week:

Split Jerk Strict Press
3 x 3

Jerk Balance
3 x 3

Split Jerk
Build to heavy single

“Bumpy Cruise”
25 Minute AMRAP: teams of 3
12/9 Calorie Row
10 Toes to Bar
50 Meter Farmers Carry (72’s/53’s)

“Plundering”
For time:
50 Double Unders
40 Wall Balls (20/14)
30 Box Jump Overs (24/20)
20 Power Clean & Jerks (135/95)
10 Burpee Pull-ups
20 Power Clean & Jerks (135/95)
30 Box Jump Overs (24/20)
40 Wall Balls (20/14)
50 Double Unders

Quote of the Week:
“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.”
Ernest Hemingway

Front Squat
Build to a heavy single

Bench Press
Build to a heavy single

Strict Pull-ups
Perform 1 max set

Recipe of the Week:
Here is a breakfast of champions!