WOD

Joan

Box Brief:
Welcome to our Sunday blog!  The topic this week is on achieving a goal.  We’ve talked before about how to set a goal and work towards it.  But we don’t often mention the patience and time required.  There will be points where it feels like progression is slow or nonexistent.  If we continue to be persistent with our goals we will break through that barrier.  Today’s article will touch on this and more.  As always, enjoy.

Chad & Ray

9:30am class

“Grip It & Rip It”
4 Rounds:
25 Push press (95/65)
50/35 Calorie row
100 Double unders

Box Brief:
The monthly CrossFit Apollo Nutrition video is here! This month we talk about improving our decision making process regarding food.  How can you make a better food choice tomorrow? Watch our video below and find out.

Paige

“Captain Crunch”
4 Minute AMRAP:
600 Meter Run
-then-
15 Deadlifts (225/155)
15 Bar Over Burpees
20 Sit-ups
4-minute rest

4 Minute AMRAP:
400 Meter Run
-then-
10 Deadlifts (275/185)
15 Bar Over Burpees
25 Sit-ups
4-minute rest

4 Minute AMRAP:
200 Meter Run
-then-
5 Deadlifts (315/205)
15 Bar Over Burpees
30 Sit-ups

Box Brief:
Thursday is Bring a Friend Day!!

Lincoln

Mel T

Squat Snatch
Find 1 rep max

“Chutes and Ladders”
7 Minute Ladder: 3/3, 6/6, 9/9, 12/12, etc…
Overhead squat (135/95)
Ring dips

Box Brief:
This Saturday we will be the return of “Hero Workout Saturdays.”  The workout will begin at 7:45am, doors to the gym open at 7:15am.  We will still have our normally scheduled 9 & 10am classes.

Tracy

George

“Hard Labor”
25 Minute AMRAP: teams of 3
80/60 Calorie row
80 Synchronized bar facing burpees (115/85)
80/60 Calorie row
60 Synchronized front rack lunges (115/85)
80/60 Calorie row
40 Synchronized push jerks (115/85)
80/60 Calorie row
20 Synchronized thrusters (115/85)

Box Brief:
 Don’t forget we have some of our amazing ladies competing this Saturday at Femme Royal.  Events start at 8am and will be going on throughout the day.  Come out and show your support!

Krista

Brett

“Hang Around”
For Time:
50 Double unders
5 Strict muscle-ups
40 Double unders
4 Strict muscle-ups
30 Double unders
3 Strict muscle-ups
20 Double unders
2 Strict muscle-ups
10 Double unders
1 Strict muscle-ups

Box Brief:
Don’t forget we have some of our amazing ladies competing this Saturday at Femme Royal.  Events start at 8am and will be going on throughout the day.  Come out and show your support!