WOD

“CYOAA”
For Time:
100 Wall Balls (20/14)
100 Shuttle Runs
80 Ring Dips

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 5:00pm. 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 4:30pm to practice and go over the structure of the modified workout.

The 5:30 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.

Back Squat
5 – 4 – 3 – 2 – 1

3 Rounds:
50 Foot Suitcase Carry (left)
50 Foot Suitcase Carry (right)

Question of the Week:
What is your favorite Open workout of all time?

Box Brief:
This Thursday is Bring a Friend Day!

“Open WOD 24.2”
20 Minute AMRAP:
300 Meter Row
10 Deadlift (185/125)
50 Double Unders

OR

“Logistical”
20 Minute AMRAP: teams of 2
100 Meter Run
10 Dumbbell Push Press (50’s/35’s)
10 Toes to Bar

Quote of the Week:
“The only bad workout is the one that didn’t happen.”
Unknown

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 5:00pm. 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 4:30pm to practice and go over the structure of the modified workout.

The 5:30 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 24.2”
20 Minute AMRAP:
300 Meter Row
10 Deadlifts (185/125)
50 Double Unders

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

-OR-

“Office Day”
20 Minute EMOM:
Minute 1 – :20 Second L-Sit
Minute 2 – 18/15 Calorie Row

Meme of the Week:

“Sand Gnat”
5 Rounds:
200 Meter Run
20 Double Unders
8 Squat Cleans (95/65)
20 Double Unders
8 Push Press (95/65)
20 Double Unders

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.

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.