WOD

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30
Jan

Tuesday 1.31.2017

Melanie

“Paul Pena”
7 Rounds:
100 Meter run
19 KBS (72/53)
10 Burpee box jumps (24/20)
*3-minute rest

Box Brief:
The Maltz Challenge is being held at Apollo on Friday March 10th.  More details will be released the closer we get to this amazing event.

Paul Pena

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

29
Jan

Monday 1.30.2017

Brent, Brock, Joel & Yesenia


“Open WOD 16.4”
13 Minute AMRAP: 
55 Dead lifts (225/155)
55 Wall balls (20/14)
55 Calorie row
55 HSPU

Box Brief:

The Open is right around the corner. That means our Apollo Open Team Championships is back in action!!

Weightlifting clinic is this Saturday at 11:30am.

2016 Apollo Open Champions the Swamp Donkeys

29
Jan

Sunday 1.29.2017

Sean C

Box Brief:
Welcome to the Sunday blog.  We’re one month into the the new year! The pursuit of our goals should be in full swing, right?  Well, if you’ve already found yourself in a “goal rut” then I have the perfect article for you.  These goals can feel very daunting if we don’t set a clear path for ourselves. So here are 5 Ways To Get Out Of Your Goal Rut Written by Nichole DeHart-Kribs.  I hope this gets you back on track to the pursuit of your goals!

Erica

26
Jan

Friday 1.27.2017

The post workout recovery area

“Filthy Fifty”
For Time: 
50 Box jumps (24/20)
50 Jumping pull-ups
50 KBS (35/26)
50 Walking lunges
50 Knees to elbows
50 Push press (45/35)
50 Sit-ups
50 Wall balls (20/14)
50 Burpees
50 Double unders

Box Brief:
Details about out 2nd Annual Apollo Championship coming next week. Stay tuned!

Clinton

25
Jan

Thursday 1.26.2017

Tracy & Jeremy

5 Rounds:
4 Minute AMRAP:
30 10 Meter Shuttle Runs
15 Burpees
With the remainder of your time – Row for max calories. 
*4 minute rest 

Box Brief:
Today is Bring a Friend Day!

Don’t forget to register for the CrossFit Open! We’re only a few short weeks away!

24
Jan

Wednesday 1.25.2017

New Jake & Brando

Pause Front Squat
Find 2 rep max

For Time:
8 Clean and jerks (185/125)
12 Clean and jerks (165/115)
16 Clean and jerks (145/95)
20 Clean and jerks (95/65)

Box Brief:
Watching your favorite show? Spend a little time stretching while you watch!

Amy

23
Jan

Tuesday 1.24.2017

Hugh

For Time: 
21 Thrusters
400 Meter run
18 Thrusters
400 Meter run
15 Thrusters
400 Meter run
Athletes pick their own weights

Box Brief:

Don’t forget to bring your friends this Thursday!

Powers

22
Jan

Monday 1.23.2017

Cody F

“Open WOD 16.3” 
7 Minute AMRAP:
10 Power snatch (75/55)
3 Bar Muscle-ups

Box Brief:
This Thursday is Bring a Friend Day!

The CrossFit Open in only a few short weeks away.  It’s a great experience, so don’t forget to sign up!