WOD

Front Squat
5 – 4 – 3 – 2 – 1

3 Rounds:
1 Minute Plank
1 Minute Side Plank
1 Minute Side Plank

Our schedule
Thursday – Goat Day 

Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. 

We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. 

For the first time, we are going to do a CrossFit kids heat at 4:30pm. We welcome all kids from the ages 3-9 to participate. Kids do NOT already have to be an active member in our kids program. Any parents who want their children to participate, please arrive at Apollo by 4pm to practice and go over the structure of the modified workout. 

The 5 pm heat will consist of the main event for our weekly throw down. This is very similar to last year where we will build up this match up throughout the week and invite everyone out to watch. 

Saturday –  Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time. 

Sunday – Closed

Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

“Open WOD 24.1”
For Time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

OR

“Street Fighter”
14 Minute AMRAP:
12 Kettlebell Swings (72/53)
10 Hand Release Push-ups
8 Box Jumps (24/20)

Romanian Deadlifts
3 x 5

Quote of the Week:
“It takes time to create excellence. If it could be done quickly, more people would do it.”
John Wooden

Our schedule
Thursday – Goat Day 

Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. 

We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. 

For the first time, we are going to do a CrossFit kids heat at 4:30pm. We welcome all kids from the ages 3-9 to participate. Kids do NOT already have to be an active member in our kids program. Any parents who want their children to participate, please arrive at Apollo by 4pm to practice and go over the structure of the modified workout. 

The 5 pm heat will consist of the main event for our weekly throw down. This is very similar to last year where we will build up this match up throughout the week and invite everyone out to watch. 

Saturday –  Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time. 

Sunday – Closed

Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

“Open WOD 24.1”
For Time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Time cap: 15 minutes

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

-OR-

“Lamancha”
20 Minute AMRAP:
200 Meter Run
15 Burpees
200 Meter Run
20 Hollow Rocks

Meme of the Week:

“Regal Rumble”
20 Minute AMRAP: teams of 3
Partner A – 250/200 Meter Row
Partner B – Weighted Sit-ups (20/14)
Partner C – Ring Dips

Box Brief:
Our schedule
Thursday – Goat Day 

Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. 

We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. 

For the first time, we are going to do a CrossFit kids heat at 4:30pm. We welcome all kids from the ages 3-9 to participate. Kids do NOT already have to be an active member in our kids program. Any parents who want their children to participate, please arrive at Apollo by 4pm to practice and go over the structure of the modified workout. 

The 5 pm heat will consist of the main event for our weekly throw down. This is very similar to last year where we will build up this match up throughout the week and invite everyone out to watch. 

Saturday –  Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time. 

Sunday – Closed

Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

“Creed”
5 Rounds:
3 Muscle-ups
6 Power Cleans (185/135)
150 Meter Run

Question of the Week:
What is your favorite form of cardio?

Bench Press
5 x 5

“Makonnen”
7 Minute Ladder: (1, 2, 3, 4, 5, etc…)
Wall Balls (20/14)
Kettlebell Swings (53/36)

Quote of the Week:
“In any given moment we have two options: to step forward into growth or step back into safety.”
Abraham Maslow

Box Brief:
Our schedule
Thursday – Goat Day 

Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. 

We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. 

For the first time, we are going to do a CrossFit kids heat at 4:30pm. We welcome all kids from the ages 3-9 to participate. Kids do NOT already have to be an active member in our kids program. Any parents who want their children to participate, please arrive at Apollo by 4pm to practice and go over the structure of the modified workout. 

The 5 pm heat will consist of the main event for our weekly throw down. This is very similar to last year where we will build up this match up throughout the week and invite everyone out to watch. 

Saturday –  Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time. 

Sunday – Closed

Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

“Open WOD 22.1”
15 Minute AMRAP:
3 Wall Walks
12 Dumbbell Snatches (50/35)
15 Box Jump Overs (24/20)

Recipe of the Week:
Check out the video below for a great meal prep recipe that you can make in bulk!