WOD

Elliott, Angela & Jolene

Clean
Build to a heavy single

“Cold Feet”
12 Minute Ladder:
20 Double Unders, 1 Power Clean (165/115)
20 Double Unders, 2 Power Cleans
20 Double Unders, 3 power Cleans
etc…

Box Brief:
We are super excited to announce our 1st ever 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 20th at 6:30pm 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 20th!

Emily

Richard

“Ninja Turtle”
Every 10 Minutes, for 30 Minutes
50/40 Calorie row
20 Inverted burpees
3 Rope climbs

Box Brief:
We are super excited to announce our 1st ever 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 20th at 6:30pm 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 20th!

Jake

Courtney

Thrusters
10 – 10 – 10 – 10

5 Rounds:
12 Seconds Russian Twists (all out!)
48 Seconds Sit-ups (slow)

Box Brief:
It’s the holiday season again and the Angel Tree is back!  Every year Apollo finds a few families in our area who are struggling. We pool our efforts to bring a little Christmas cheer to their homes. Everyone on our list this year is having a difficult time one way or another but all struggle financially and would be very grateful for your kindness. Since these are children within the same family it would be a good idea to keep the monetary value similar. It would be a bummer for one child to get $100s worth of stuff and another to get a $10 item. Lets keep the children’s gifts between $20 & $30. If you want to help take a tag, write your name in the appropriate spot on the list, buy a present or gift card, wrap it and tape the tag to the outside of the wrapped package. Thank you all so much for helping to bring a little sunshine to those less fortunate than we may be.

Sean

Nadine

“Upchuck”
5, 2 Minute Rounds:
10 Burpees
200 Meter Run
Max Rep Burpees
3-minute rest between rounds

Box Brief:
Take some time this week to roll out or stretch your sore muscles.

Brett & Jisela

Rob C

“Walking Dead”
4 Rounds:
21 Deadlifts (155/105)
15 T2B
9 Strict HSPU
150 Foot walking lunge

Box Brief:
Happy Monday!

Chris G

Rajah

 “Gainz Train”
16 Minute AMRAP:
4 Snatches (135/95)
8 Bar facing burpees
12 C2B pull-ups
Increase weight (20/10) after every third round

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

George

Stephanie

“Designated Driver”
3 Rounds: teams of 3
4 Minute Row for Calories
2 Minute Bike for Calories
2 Minute Shuttle Runs
Rotate stations every 4 minutes

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

Lino

Josh, Jenna & Rick

Deadlift
Build to a heavy set of 1

4 Rounds:
20 seconds on, 10-seconds rest (each)
Hollow rocks
Banded sledge hammer (left side)
Hollow rocks
Banded sledge hammer (right side)

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

Stephanie