Collin
“Whip Lash”
20 Minute AMRAP: teams of 2
10 Deadlifts (185/135)
20 Push-ups
1 Rope climb
Box Brief:
Today is Bring a Friend Day!
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!
Sean Cu
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
