WOD

Bench Press
5 x 3

“Shinedown”
21 – 15 – 9
Hand Release Push-ups
Sumo Deadlift High Pulls (115/80)

Recipe of the Week:
Simple ingredients make for great meals. Try out this recipe below!

“Burpee Please”
4, 5 Minute Clocks:
400 Meter Run
30 Sit-ups
2 Rope Climbs
AMRAP Burpees

Meme of the Week:

“Better Together”
20 Minute AMRAP: teams of 2
30 Box Jumps (30/24)
30 Pull-ups
30 Power Cleans
Power Clean weight increases each round. (135/95)…(155/105)…(185/125)…(205/145)…(225/155)

Box Brief:
Have a friend that wants to try CrossFit? Bring them this Thursday for Bring a Friend Day!

“Dodge, Duck, Dip, Dive and Dodge”
5 Rounds:
Minute 1 – Ring Dips
Minute 2 – Shuttle Runs
Minute 3 – Alternating Dumbbell Snatches (50/35)
Minute 4 – Hollow Rocks

Box Brief:
This Thursday is Bring a Friend Day!

“Tiff”
25 Minute Clock:
Run 1.5 Miles
Then perform as many rounds as possible of:
11 Chest to Bar Pull-ups
7 Hang Squat Cleans (155/105)
7 Push Press (155/105)

Box Brief:
This Veterans Day, we want to take a moment to give a huge shoutout to all of our current and past veteran members at CrossFit Apollo. Your strength, resilience, and unwavering commitment—both in service and in the gym—are an inspiration to us all.

Thank you for your sacrifices, your leadership, and for being a vital part of our community. You represent the very spirit of perseverance and dedication that makes CrossFit Apollo such a special place.

Today, and every day, we honor you.

“No Smoking”
20 Minute AMRAP:
1 Deadlift (???)
3 Muscle-ups
15 Push-ups
30 Double Unders

Recipe of the Week:

“Henny”
6 Rounds:
200 Meter Easy Jog
400 Meter Fast Run
100 Meter Walk

Meme of the Week:

Split Jerk Strict Press
3 x 3

Jerk Balance
3 x 3

Split Jerk
Build to heavy single