WOD

Jody & Daleanna

“Open WOD 16.1”
20 Minute AMRAP:
25′ Overhead Walking Lunge (95/65)
8 Bar Facing Burpees
25′ Overhead Walking Lunge 
8 C2B Pull Ups

For workout information go to games.crossfit.com.

Box Brief:
We will be hosting the Open this Saturday. Check in is at 8:45am. The first heat will start at 9:00am. If you plan on competing, you need to be checked in before 10:00am.
We will also be open this Sunday from 9-11am for anyone that couldn’t make it on Saturday.
Anyone from any gym is welcome to come join us in the fun.

Chase holding the Championship Belt

30 Minute AMRAP: 10 Meter Shuttle Runs
EMOM 10 KBS (72/53)

Teams of 2
One partner works for 3:00 while the other rests. 

Box Brief:
Today is Bring A Friend Day!

The CrossFit Open starts tonight!!! Go to link to read more about The CrossFit Open.

The Open Teams are finalized and posted on The Apollo Members Page. Contact your teammates and start working on your “Extra Credit”. Teams will have opportunities to recieve additional points through “extra credit”. Each extra credit will count as 5 points to their score that week. This could be the difference between holding that championship belt proudly overhead or crying yourself to sleep. It’s your choice. 

1. Create a team name

2. Designate a team captain

3. Post a group photo on Apollo Members Page and personal social media

4. All 4 teammates complete workout together

Alex & Patty

Back Squat
Build to 90% of 1RM

10 Minute EMOM:
Even- 6 Back Rack Reverse Lunges @60-70% of today’s heavy single
Odd- 30 second hollow hold

Box Brief:
The CrossFit Open is just 4 days away! Go to link to read more about The CrossFit Open.

The Open Teams will be finalized and posted on tomorrow nights blog. Like we had mentioned last week, teams will have opportunities to recieve additional points through “extra credit”. Each extra credit will count as 5 points to their score that week. This could be the difference between holding that championship belt proudly overhead or crying yourself to sleep. It’s your choice. 

1. Create a team name

2. Designate a team captain

3. Post a group photo on Apollo Members Page and personal social media

4. All 4 teammates complete workout together

Yeah I got two rounds. No big deal.

4 Minute AMRAP:
30 Lateral barbell burpees
Max snatches @75/55 w/remaining time

Rest 4:00

4 Minute AMRAP:
20 Lateral barbell burpees
Max snatches @135/95 w/remaining time

Rest 4:00

4 Minute AMRAP:
10 Lateral barbell burpees
Max snatches @165/115 w/remaining time

Box Brief:
The CrossFit Open is just 4 days away! Go to link to read more about The CrossFit Open.

Apollo Social Crew (ASC)

“Open WOD 14.4”
14 Minute AMRAP:
60 Calorie Row
50 T2B
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Muscle Ups

Box Brief:
The CrossFit Open is just 4 days away! Go to link to read more about The CrossFit Open.

Apollo Social Crew (ASC) had a great time this last weekend at their first event. Join them on their next adventure. 

Kira

20 Minute AMRAP:
10 Burpee Pullovers
30 Air Squats
60 Second Freestanding Handstand

Box Brief:
The CrossFit Open is just 1 week away! Go to link to read more about The CrossFit Open.

Row Row Row Your Boat!

Dead lift
10-10-10-10-10

Box Brief:
Weightlifting Clinic is tonight at 6:30pm. That means there is no 6:30 or 7:30pm class. There are a few spots left, so sign up fast! Cost is $20. Sign up sheet is on the whiteboard.

2nd Annual Apollo Open
sign up sheet is on the whiteboard!!! 

Sam

Leean, Alex & Paige

For Time:
21 Dumbbell Thrusters
400 Meter Run
18 Dumbbell Thrusters
400 Meter Run
15 Dumbbell Thrusters
400 Meter Run

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. That means there is no 6:30 or 7:30pm class this Thursday night. Cost is $20. Sign up sheet is on the whiteboard.

2nd Annual Apollo Open
sign up sheet is on the whiteboard!!!

Diana