When you find out what the open workout is…
“Twister”
16 Minute AMRAP:
12 C2B pull-ups
16 Hand release push-ups
20 Russian twists (53/36)
Box Brief:
Maltz Challenge T-shirts order forms must be turned in by March 1st if you’d like to receive your shirt on the day of the event. Order forms are on the front desk. We will only accept cash or check made out to Cindy Marx. Price is $25.
Hugo
…
“Blazing Saddles”
4 Minute AMRAP:
90 Double unders
30 Wall balls (20/14)
30 Burpees
4-minute rest
4 Minute AMRAP:
60 Double unders
20 Wall balls
20 Burpees
4-minute rest
4 Minute AMRAP:
30 Double unders
10 Wall balls
10 Burpees
Box Brief:
Extra Credit is due by Monday night at 5pm!!
Turn in scores online to games.crossfit.com. We confirm your scores once they have been submitted.
Monica
Anthony D
Box Brief:
Happy Sunday and welcome back to the blog! Have you ever finished one of our warm-ups and thought, “That was a workout!”. We do that on purpose, not because we want to torture you though. Science has shown us that you’re able to increase you performance level and decrease your chance of injury by simply warming up. Take a look at today’s article to see all the benefits of a good warm-up! I hope you enjoy!
Mel T
“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
Box Brief:
Alright the teams have been created!! Check out the spreadsheet on the Member’s Page and start contacting your teammates.
We will announce your first week of extra credit shortly.
George
Nicole S
“Dirty 30”
For Time:
300 Meter run
30 Air squats
30 SDLHP (72/53)
30 Calorie row
30 SDLHP
30 Air squats
300 Meter run
Box Brief:
Hey it The Open here, wondering if you were going to register to have a good time. Oh you are? Perfect.
Collette
Brent
“Rag Doll”
4 Rounds:
20 Burpees
20 T2B
20 Ring dips
Box Brief:
Bring a Friend a Friend Day (BAFD) is this Thursday!
Don’t forget to sign up for The Open!
Micah
…
Clean Pulls
3 – 3 – 3 – 3 – 3
@90-105% of 1 rep max
“Clean Up”
10 Minute AMRAP:
50 Double unders
25 Power cleans (95/65)
50 Double unders
20 Power cleans (135/95)
50 Double unders
15 Power cleans (185/125)
50 Double unders
10 Power cleans (225/155)
50 Double unders
5 Power cleans (275/185)
Box Brief:
Maltz Challenge T-shirts order forms must be turned in by March 1st for people to receive their shirt on the day of the event.
Bring A Friend Day is Thursday!!!
Don’t forget to sign up for The Open!
Sean C
Brando & Grizz
Strict Press
Find 1 rep max
“Dumbbell-Dore”
4 Sets:
30 Seconds max hang dumbbell squat cleans (50s/35s)
30 Seconds rest
30 Seconds max dumbbell push press (50s/35s)
90 Seconds rest
Box Brief:
It’s that time of year again. The Open is upon us! That means for 5-weeks we will over analyze our strategies, diets and workout partners. We may lose sleep and sanity while we stay up refreshing the leaderboard. Hoping this is the year you take down Fraser! To go through something this challenging, you need a support group. What better way than throwing down with some friends at Apollo?
Every Thursday, starting February 22nd, CrossFit HQ will announce an individual workout. Each athlete will have until the following Monday at 5pm to complete the workout and turn in their score to Games.CrossFit.com. Your individual score will go towards your teams overall total each week. At the end of the 5-week competition, we will crown our new team Champions! Last year our winners were The Guns & Poses!! Who will take the belt home in 2018?!!
Below are several details about the competition:
Teams of 4
Athletes must be registered for the open to compete
We choose the teams
No one can sign up for a team after February 21st
We finalize the teams on February 22nd before 5pm
Every week we will have fun challenges allowing your team to earn extra points toward their overall score to help give them an edge. These challenges can be anything from doing burpees in the produce section at Smith’s to wearing matching costumes during the workout.
Each team will designate a team captain to track their scores and extra points. The team captain is responsible for ensuring all teammates have completed their workout and extra points have been submitted.
At the end of each week, when all scores are finalized, we will post a new leader board. The team who is ranked the highest after the five weeks, will be awarded our “Apollo Championship Belt”!
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