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
Megan
“Flower Power”
For Time:
20 Power snatch (115/85)
20 Bar facing burpees
15 OHS (115/85)
15 Bar facing burpees
10 Squat snatch (115/85)
10 Bar facing burpees
Box Brief:
Want to get your nutrition going in the right direction? Registration is live for our next 6 Week Nutrition Challenge! Go to this link and sign up.
Anthony D
…
“Slim Fast”
For Time:
2000 Meter row
200 Double unders
1 Mile run
Box Brief:
Our next 6 Week Challenge starts on April 9th! Registration opens up this Wednesday. We are limiting sign ups so register quickly. Anyone is welcome to join in and reach their health fitness goals. Invite your family and friends to participate to help you crush the next 6 weeks.
Taylor
Tracy & Mike
Bench Press
5 – 5 – 5 – 5 – 5
-then-
1 Max set at 65% of today’s 5 rep max
For Time: 10 Minute cut-off
50 T2B
5 Burpees every time a set is broken
Box Brief:
Coming off of a very intense 5 weeks of training its time for everyone to catch their breath this week and relax. Programming is meant to be done at a lower intensity with regular training resuming the following week. Starting the first week of April we will begin testing our 1 rep maxes in several lifts and many benchmark workouts. We will repeat many of these benchmarks in September and again next February right before the Open. Use these benchmarks to see where you may be lacking and to measure progress. I know most of us are not trying to compete in the Open on a world wide or even regional level but we can still use it to measure how far we have come. Now is the time to prepare ourselves for next years Open. Let’s train hard and have fun doing it. See you on the leaderboard!
Jisela
