WOD

Overhead Squats
Build to a heavy single

“Double Jointed”
16 Minute AMRAP:
50 Double unders
15 OHS (95/65)
10 Bar over burpees

Recipe of the Week:
This week’s recipe is baked salmon with chimichurri sauce and sliced red potatoes. Enjoy!

Ingredients for the salmon & potatoes:
1 1/2 pounds salmon
2 pounds red potatoes
1 tsp cumin
1 1/2 tbsp olive oil
Kosher salt
Ground black pepper

For the chimichurri:
1 cup fresh cilantro leaves and tender stems, tightly packed (about 1 large bunch)
1 cup fresh parsley leaves and tender stems, tightly packed (about 1 large bunch)
2 green onions (tops only)
1 garlic clove
1/2 cup Olive Oil
1 tablespoon red wine vinegar
1 tablespoon fresh lemon juice
1/2 teaspoon Oregano
1/4 teaspoon kosher salt

Instructions:
1) Preheat the oven to 450F.
2) Slice 2 pounds red potatoes into thin rounds.
3) In a large bowl, mix them with 1 1/2 tablespoons olive oil, 1 teaspoon cumin, 3/4 teaspoon kosher salt and a few grinds of black pepper.
4) Line a baking sheet with parchment paper and place the potatoes in an even layer on top. Roast the potatoes for about 35 minutes total, until golden brown, stirring halfway through.
5) Generously sprinkle the salmon with kosher salt and fresh ground black pepper. Place it on a parchment-lined baking sheet.
6) At the 20 minute mark bake the salmon for about 10-15 minutes until flaky and just cooked; test it with a fork to assess doneness. Watch the salmon to make sure not to overcook; the timing can vary based on the thickness of the salmon and variations between ovens.
7) Meanwhile, make the chimichurri: Slice off the tops of the green onions. In a blender, blend all ingredients until a smooth sauce forms, (if necessary, stop and mix the ingredients to allow them to fully blend).
8) To serve, drizzle the salmon with chimichurri, and serve with potatoes.

“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?