WOD

“Blast Off”
20 Rounds: teams of 2
10 Push Press (95/65) (75/55) (65/45)
10 Shuttle Runs

Meme of the Week:

“Go for Launch”
22 Minute AMRAP:
50 Double Unders
40 Meter Lunges
30 Dumbbell Snatches (50/35)
20 Burpees

Box Brief:
Both Yoga and the Weightlifting Clinic will be canceled this Sunday as we prepare for the move to the new Apollo location. Thanks for your understanding!

“Tick Tock”
21 Minute EMOM:
Minute 1 – 1 Squat Clean
Minute 2 – 200 Meter Run
Minute 3 – 5-10 Strict Handstand Push-ups

Box Brief:
Both Yoga and the Weightlifting Clinic will be canceled this Sunday as we prepare for the move to the new Apollo location. Thanks for your understanding!

“Operation Countdown”
For Time:
20 Toes to Bar (Toes-up) (Knee Raises)
40 Sit-ups
1000/800 Meter Row
15 Toes to Bar
30 Sit-ups
500/400 Meter Row
10 Toes to Bar
20 Sit-ups
250/200 Meter Row
5 Toes to Bar
10 Sit-ups

Quote to the Week:
“Accept responsibility for your life. Know that it is you who will get you where you want to go, no one else.”
Les Brown

Box Brief:
Both Yoga and the Weightlifting Clinic will be canceled this Sunday as we prepare for the move to the new Apollo location. Thanks for your understanding!

“The Endzone”
For Time:
10 Wall Balls
10 Snatches (155/105)
20 Wall Balls
20 Handstand Push-ups
30 Wall Balls
30 Box Jumps (24/20)
40 Wall Balls
40 Deadlifts (155/105)

Recipe of the Week:
We love out one pot meal prep recipes! Give this one a try.

“The Playbook”
For Time: teams of 2
3000 Meter Row
60 Power Cleans (135/95)

Meme of the Week:

Strict Press
5 x 5

“Fourth and Goal”
8 Minute Ladder: 1, 2, 3, etc…
Push Jerk (135/95) (115/85) (95/65)
Burpees Over the Bar

Box Brief:
Sunday Yoga at Apollo
Take time to slow down, reset, and stretch it out. This Sunday at 4:00 PM, join Lari for a guided yoga session designed to improve recovery, mobility, and peace of mind.

Bring a yoga mat, a bottle of water, and an open mind.

Free for all CrossFit Apollo members.

“Gridiron Grind”
25 Minute AMRAP:
400 Meter Run
30 Sit-ups
30 Kettlebell Swings (53/36)

Box Brief:
Sunday Yoga at Apollo
Take time to slow down, reset, and stretch it out. This Sunday at 4:00 PM, join Lari for a guided yoga session designed to improve recovery, mobility, and peace of mind.

Bring a yoga mat, a bottle of water, and an open mind.

Free for all CrossFit Apollo members.