WOD

Eric

Deadlift
3 – 3 – 3 – 3 – 3 – 3 – 3

12 Minute AMRAP:
Strict pull-ups
Strict ring-dips

Box Brief:
Another day, another stretch.

Magic Mike

Megan & Hazel

“Annie’s On the Run”

50 Double-Unders, 50 Sit-ups, 200 Meter Run
40 Double-Unders, 40 Sit-ups, 200 Meter Run
30 Double-Unders, 30 Sit-ups, 200 Meter Run
20 Double-Unders, 20 Sit-ups, 200 Meter Run
10 Double-Unders, 10 Sit-ups, 200 Meter Run

Box Brief:
The weightlifting clinic is this Saturday at 11:30am.  Cost is 20$.

Chad & Lauren

James

“The Chief”
5 Rounds:
3 Minute AMRAP
3 Power cleans (135/95)
6 Push-ups
9 Air squats
1 Minute rest

Box Brief:
A big congratulations to Chris Grettner on being promoted to Chief Master Sergeant.  This is an amazing accomplishment and we’re all very proud.

Chris G.

Louis & Jay

Box Brief:
Welcome to the Sunday blog!  It’s a place for rest, reflection and blowing your mind with knowledge.  This week’s subject is intensity. It’s a very tough feeling to describe but one of the most important elements of your workout.  A very common misconceptions is that volume is going to yield better results than intensity.  Pushing yourself hard for a single workout is drastically more beneficial than multiple workouts at less than 100 percent effort.  Today’s article “No Intensity, No Results” details what you should be doing during your workouts to see the best results.

Crossfit posted a video about one of the first affiliates to open on a hospital campus.  It’s incredibly inspirational to see people in the health care community try to keep people out of the hospital through fitness.

Cameron

Push Press
5 – 5 – 5 – 5 – 5

For Time:
50 Meter shuttle run
100 Meter shuttle run
150 Meter shuttle run

Box Brief:
As always, thanks to everyone who brought a friend on Thursday!

Nico

Gil, Rob & Taylor

20 Minute AMRAP: Teams of 2
10 Calorie row
15 KBS (72/53)
20 Sit-ups
Partner completes full round, then switch

Box Brief:
We have multiple athletes competing in the Nevada Police and Fire Games this weekend.  It’s taking place at SinCity Crossfit, events start at 8am.  Come cheer on our Apollo athletes!

Post workout stretching

Back Squat
1 – 1 – 1 – 1 – 1
-then-
1 set of 5 @85% of 1 rep max

For Time:
30 Power cleans (135/95)
30 Front squats (135/95)
30 Shoulder to overhead (135/95)

Box Brief:
I’ve have just one word for you. Stretch!

Fieldz

Diana

“GI Jane”
For Time:
100 Burpee pull-ups

Box Brief:
Have a friend you’re trying to motivate to workout?  Bring them this Thursday to Bring a Friend Day.

Steve L.