WOD

Kelly & Rod

“Gymnastics Test”
4 Minute AMRAP:
Double unders
90 seconds rest
3 Minute AMRAP:
HSPU/2 Abmats or less/Strict press (light)
90 seconds rest
2 Minute AMRAP:
Pistols/Box pistols/Box assisted pistols
90 seconds rest
1 Minute AMRAP:
Chest to bar pull-ups/Pull-ups/Band assisted strict pull-ups

Box Brief:
This Saturday at 7:30-8:30am we will be hosting a skill clinic focused on the squat.  Ricky Rhinehart will be conducting this class.  Hope to see you there!

Anthony D

Grayson & Brian

Clean and Jerk
Find 1 rep max

“Grace”
For Time:
30 Clean and jerks (135/95)

Box Brief:
This Thursday is Bring a Friend Day!

Krista & Chad

Sam & Courtney

“Mamma Mia”
21 Minute EMOM:
Minute 1 – 20 Unbroken wall balls (20/14)
Minute 2 – 30 Double unders + 8 toes to bar
Minute 3 – 8 Burpee box jump overs (24/20)

Box Brief:
This Saturday at 7:30-8:30am we will be hosting a skill clinic focused on the squat.  Ricky Rhinehart will be conducting this class.  Hope to see you there!

Patty

Bev

Squat Snatch
Build to 1 rep max

Muscle-up Test
90 Second AMRAP – Ring muscle-up
90 seconds rest
60 Second AMRAP – Ring muscle-ups
60 seconds rest
30 Second AMRAP – Ring muscle-ups

Box Brief:
Weightlifting clinic is this Saturday at 11am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). Sign up quick! There are only 12 spots available.

Joel & Yesenia

Tricia

“Countdown”
12 Minute Clock:
3 Minutes double unders
3 Minutes burpees
2 Minutes double unders
2 Minutes burpees
1 Minute double unders
1 Minute burpees

5 Sets:
10 Side plank pulses (each side)

Box Brief:
Weightlifting clinic is this Saturday at 11am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). Sign up quick! There are only 12 spots available.

Kristen

…

“Mean Machine”
For Time:
400 Meter Run
-Then-
5 Rounds:
30 Wall Balls (20/14)
15 T2B
-Then-
400 Meter Run

Box Brief:
Registration is Live!! Go to link in our profile and sign up for our next 6 Week Nutrition Challenge. https://crossfitapollo.sites.zenplanner.com/event.cfm… We’ve talked to many who believe they can outwork their bad nutrition habits. These same individuals hit plateaus in their training until they decide to take a deeper look into their food intake and sleep routine. Its time to take control and get back on track! Our last group crushed it! Now its your turn.

Matt B

Emmy

Back Squat
Build to a 1 rep max
-then-
5 @ 85% of today’s 1RM

For Time:
500 Meter row

Box Brief:
Weightlifting clinic is this Saturday at 11am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). Sign up quick! There are only 12 spots available.

Rachel

Ryan

“Yin and Yang”
15 Minute AMRAP:
25 Sit-ups
20 KBS (53/36)
15 HSPU
10 Strict pull-ups

Box Brief:
Registration is Live!! Go to link in our profile and sign up for our next 6 Week Nutrition Challenge. https://crossfitapollo.sites.zenplanner.com/event.cfm… We’ve talked to many who believe they can outwork their bad nutrition habits. These same individuals hit plateaus in their training until they decide to take a deeper look into their food intake and sleep routine. Its time to take control and get back on track! Our last group crushed it! Now its your turn.

Weightlifting clinic is this Saturday at 11am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). Sign up quick! There are only 12 spots available.

Sean