WOD

David K

“Goat Day”
20 Minute AMRAP:
Odd Minutes – Goat 1
Even Minutes – Goat 2

Box Brief:
Just a reminder, extra credit for your Open team is due by Monday at 5pm.

Mel T

20 Minute AMRAP:
100 Meter Front rack KB carry (53s’36s)
15 Box jumps (30/24)
30 Sit-ups
10 Strict pull-ups

Tonight we will be cancelling our 5:30 and 6:30pm classes because of all the craziness happening with the Open. We will begin the open workouts at 6ish. The 7:30pm class will run on schedule.

Erica

Stephanie M

4 Minute AMRAP:
15 Calorie row
15 Front squats (135/95)
4 Minutes rest

4 Minute AMRAP:
15 Calorie row
15 Shoulder to overhead (115/80)
4 Minutes rest

4 Minute AMRAP:
15 Calorie row
15 Thrusters (95/65)

Box Brief:
The recovery video is up!

…

Speed Front Squat
2 – 2 – 2 – 2

Power Clean
Find 1 rep max

Box Brief:
Just a reminder to stay classy CrossFit Apollo.  Also, don’t forget Thursday we will be cancelling out 5:30 & 6:30pm classes due to the Open announcement.

Grayson thinking of new video ideas

Jenny H

Box Brief:
Looking for Monday’s workout? Well you’ve stumbled upon our Sunday blog instead! Today’s subject is all about our ability to bounce back from a break in training.  We’ve all had to step away from our training at one point.  The most common thing  I hear is “It feels like I’m starting over from scratch.”  Granted those first two weeks will be a shock to the body, but I have some good news.  Through the magic of science, researchers have discovered new information in regards muscle memory.  Today’s article will prove that all that hard did not go to waste, and that you can bounce back stronger than ever.  Enjoy!

Elizabeth

Maltz Challenge
For Time:
400 Meter run
50 Pull-ups
100 Meter fireman’s carry
50 Dips
100 Push-ups
50 Knee to elbows
100 Sit-ups
400 Meter run

Box Brief:
Maltz Challenge is today at 10am. All morning classes will be cancelled. Open gym and night classes will run on schedule.