WOD

“Sandcastles”
5 Minute AMRAP at each station: teams of 4
Calorie Bike
Rope Climbs
100 Meter Sprint
Sled Push (90/45)

Meme of the Week:

Every 2:00 for 5 Sets:
Power Clean + Hang Power Clean + Push Jerk

“Power Ranger”
For Time:
5 Burpee Box Jump Overs (24/20)
1 Clean & Jerk (205/145)
5 Burpee Box Jump Overs
2 Clean & Jerk
5 Burpee Box Jump Overs
3 Clean & Jerk
5 Burpee Box Jump Overs
4 Clean & Jerk
5 Burpee Box Jump Overs
5 Clean & Jerk

Box Brief:
Yoga this Sunday at 4pm

If your body’s feeling tight, your mind’s been racing, or you just need an hour to slow down — come move with us.

We’ll be holding our usual Sunday yoga session at 4pm. It’s low-key, all levels, and a good way to reset before the week starts again.

No need to be flexible or experienced — just show up as you are. Bring a mat if you have one (we’ve got extras too).

Hope to see you there.

Back Squats
5 x 5

“ABnihilation”
10 Minute AMRAP:
30 Sit-ups
20 Lunges (53/36)
10 Toes to Bar

Box Brief:
Yoga this Sunday at 4pm

If your body’s feeling tight, your mind’s been racing, or you just need an hour to slow down — come move with us.

We’ll be holding our usual Sunday yoga session at 4pm. It’s low-key, all levels, and a good way to reset before the week starts again.

No need to be flexible or experienced — just show up as you are. Bring a mat if you have one (we’ve got extras too).

Hope to see you there.

“Snowball”
12 – 11 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Deficit Push-ups (45s/25s)
Ring Rows
Wall Balls (20/14)
10 Meter Shuttle Runs

Quote of the Week:
“Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it.”
Ralph Waldo Emerson

Box Brief:
Yoga this Sunday at 4pm

If your body’s feeling tight, your mind’s been racing, or you just need an hour to slow down — come move with us.

We’ll be holding our usual Sunday yoga session at 4pm. It’s low-key, all levels, and a good way to reset before the week starts again.

No need to be flexible or experienced — just show up as you are. Bring a mat if you have one (we’ve got extras too).

Hope to see you there.

“New Jersey”
8 Minute AMRAP:
2 Bar Muscle-ups
4 Push Press (115/85)
6 Box Jumps (24/20)
4 Minute Rest

8 Minute AMRAP:
1 Ring Muscle-up
2 Push Jerk (155/105)
3 Box Jumps (30/20)

Recipe of the Week:
Here is another way to spice up your chicken and rice!

“Three’s Company”
18 Minute AMRAP: teams of 3
Partner A – 200 Meter Run
Partner B – Kettlebell Swings (53/36)
Partner C – Plank

Meme of the Week:

Front Squats
5 x 5

“Speedee”
For Time:
30 Calorie Row
30 Wall Balls (30/20)
5 Legless Rope Climbs

Box Brief:
Yoga class is on Sunday at 4pm. See you there!

“Droves”
5 Minute EMOM:
5 Clean & Jerks(touch and go)
Increase load each minute as you are able.
1-Minute Rest

5 Minute EMOM:
3 Clean & Jerks (touch and go)
Increase load each minute as you are able.
1-Minute Rest

5 Minute EMOM:
1 Clean & Jerk
Increase load each minute as you are able.

Box Brief:
Bring a Friend Day at CrossFit Apollo

At CrossFit Apollo, we’re excited to offer Bring a Friend Day every 2nd and 4th Thursday of the month.

If you’re new to CrossFit or curious about what we do, this is your chance to try a class for free. Whether you’re looking to get in shape, challenge yourself, or simply see what our community is all about, we’d love to have you join us.

Here’s what you need to know:

• When: Every 2nd and 4th Thursday of the month
• Who: All new members (feel free to bring a friend)
• Cost: Free!

Come check out what makes CrossFit Apollo special, meet our team, and experience a workout that’s welcoming, challenging, and fun. We look forward to seeing you soon!