WOD

Emmy

A) 1-1-1-1-1—Front Squat

-then-

5 reps @ 85% of today’s 1RM

B) 12 Minute EMOM:

• Minute 1: 15-Ring Push Ups
• Minute 2: 15-Box Jumps (30/24)
• Minute 3: 30 Second Hollow Hold

This Saturday we will be meeting at the park behind the library for our Halloween wod at 10:30. Come dressed in your costume or be prepared to wear one of ours!!!!! We will BBQ immediately following so bring something to either throw on the grill or a side/dessert to share.

Halloween Party

9 Minute AMRAP:

• 20-Ground to Overhead (95/65)
• 7-Bar Facing Burpees
• 15-Ground to Overhead (135/85)
• 7-Bar Facing Burpees
• 10-Ground to Overhead (155/105)
• 7-Bar facing Burpees
• 5-Ground to Overhead (185/135)
• 7-Bar Facing Burpees
• AMRAP Ground to Overhead (225/155)

This Saturday we will be meeting at the park behind the library for our Halloween wod at 10:30. Come dressed in your costume or be prepared to wear one of ours!!!!! We will BBQ immediately following so bring something to either throw on the grill or a side/dessert to share.

Apollo Games

• 1600 Meter Run
• 60-KBS (53/36)
• 6-Rope Climbs
• 1200 Meter Run
• 40-KBS 
• 4-Rope Climbs
• 800 Meter Run
• 20-KBS
• 2-Rope Climbs  

Apollo Games was a great success this year! Thanks to all the athletes who came out to participate and for all the wonderful volunteers who helped make this a great event possible. 

Mandy & Jake took 1st place in the scaled division and Kristin & Eddy took 3rd in the RX division. Great job A Team!

 
4 Rounds:

• 800 Meter Run
• 25-Burpees

Box Brief:

1. Apollo Games is this Saturday from 8am-2pm! Come out and support your friends as they throw down against athletes from around the Vegas community. 
2. Today there will be no 5:30, 6:30 or 7:30pm classes so we can prep for Saturday’s competition. 
3. Apollo Games volunteers be sure to look in your email. You will be receiving a message detailing this weekends events and upcoming meetings. Thanks for your help!

Hersh

• 15-Pull Ups
• 30-Sit Ups
• 60-Double Unders

Box Brief:

1. Apollo Games is this Saturday from 8am-2pm! Come out and support your friends as they throw down against athletes from around the Vegas community. 
2. This Friday there will be no 5:30, 6:30 or 7:30pm classes so we can prep for Saturday’s competition. 
3. Apollo Games volunteers be sure to look in your email. You will be receiving a message detailing this weekends events and upcoming meetings. Thanks for your help!

Travis

*Score=total weight moved over all sets combined. 

Box Brief:

1. Apollo Games is this Saturday from 8am-2pm! Come out and support your friends as they throw down against athletes from around the Vegas community. 
2. This Friday there will be no 5:30, 6:30 or 7:30pm classes so we can prep for Saturday’s competition. 
3. Apollo Games volunteers be sure to look in your email. You will be receiving a message detailing this weekends events and upcoming meetings. Thanks for your help!

5:30 PM Crew

“Lurong Benchmark #1”

2 Rounds:

• 1 Minute Max Reps Dead lifts (155/100)
• 1 minute rest
• 1 Minute Max Reps Box Jump Overs (30/24)
• 1 minute rest
• 1 Minute Max Reps Hang Power Cleans (155/100)
• 1 minute rest
• 1 Minute Max Reps Muscle Ups
• 1 minute rest
• 1 Minute Max Reps Thrusters (155/100)
• 1 minute rest
• 1 Minute Max Calories on Rower
• 1 minute rest

Box Brief:

1. Apollo Games is this Saturday from 8am-2pm! Come out and support your friends as they throw down against athletes from around the Vegas community. 
2. This Friday there will be no 5:30, 6:30 or 7:30pm classes so we can prep for Saturday’s competition. 
3. Apollo Games volunteers be sure to look in your email. You will be receiving a message detailing this weekends events and upcoming meetings. Thanks for your help!

Elliott

• Shoulder to Overhead (115/85) 

*20-Double Unders when bar is dropped

• Front Rack Walking Lunges (115/85)

*5-Burpees when bar is dropped

Box Brief:

1. Apollo Games is this Saturday from 8am-2pm! Come out and support your friends as they throw down against athletes from around the Vegas community. 
2. This Friday there will be no 5:30, 6:30 or 7:30pm classes so we can prep for Saturday’s competition. 
3. Apollo Games volunteers be sure to look in your email. You will be receiving a message detailing this weekends events and upcoming meetings. Thanks for your help!