WOD

Bring a Friend Day!

“Rowboat”
21 Minute AMRAP: teams of 3
Partner A – 250/200 Meter Row
Partner B – Box Jumps (24/20)
Partner C – Forearm Plank

Meme of the Week:

Every 90 Seconds for 7 Rounds:
2 Cleans

-then-

Every 90 Seconds for 7 Rounds:
1 Clean

Box Brief:
Hey, Apollo athletes! We’ve got some exciting news for you this week! This Thursday, we’re hosting Bring a Friend Day at CrossFit Apollo, and YOU are invited to share the fun and fitness with a friend!

Here’s how it works:

When? This Thursday! All classes are open to you and your friend.

What? Bring a friend to join you in one of our high-energy CrossFit classes—whether they’re a seasoned athlete or a complete beginner, there’s a spot for them!

Why? It’s the perfect chance to show off what you love about CrossFit Apollo, introduce a friend to our community, and work out together!

“Gymmy John”
20 Minute AMRAP:
400 Meter Run
10 Push Jerk (115/85)
4 Toes to Bar
4 Chest to Bar
2 Bar Muscle-ups

Box Brief:
This Thursday is Bring a Friend Day!

Box Squats
5 x 5

“Annie”
50 – 40 -30 – 20 – 10
Double Unders
Sit-ups

Quote of the Week:
“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”
Plato

Box Brief:
Bring A Friend Day is on Thursday! 

Single Arm Dumbbell Bench Press
3 x 10 (each side)

“Labyrinth”
For Time:
75 Handstand Push-ups
400 Double Unders

Recipe of the Week:
This recipe is always a hit! Give it a try next week!

Hang Power Snatch: teams of 2
In 15 Minutes, Build to Heavy@20:00 Minutes

“Graceabel”
For Time: teams of 2
60 Snatches (135/95)
60 Clean & Jerks (135/95)

Box Brief:
Christmas is right around the corner! Join us on December 7th for our Holiday Party as we bring in the cheer.

Holiday Sale goes all week on supplements and t-shirts off the rack!

Free injury screens with Pillar Kinetic on December 4th.

“Expand”
4, 5 Minute AMRAPs:
Row for Meters
5- Minute Rest

Box Brief:
Christmas is right around the corner! Join us on December 7th for our Holiday Party as we bring in the cheer.

Holiday Sale goes all week on supplements and t-shirts off the rack!

Free injury screens with Pillar Kinetic on December 4th.

Bulgarian Split Squat
3 x 10 (each side)

“Venom”
12 Minute AMRAP:
12 Kettlebell Swings (53/36)
12 Goblet Squats (53/36)
12 Single-arm Kettlebell Push Press (53/36) (6/side)

Box Brief:
Christmas is right around the corner! Join us on December 7th for our Holiday Party as we bring in the cheer.

Holiday Sale goes all week on supplements and t-shirts off the rack!

Free injury screens with Pillar Kinetic on December 4th.