WOD

A. Back Squat 4 x 6 @ 82.5% / RPE 9-10 B. “AB Ripper X”3 Rounds::30 In & Outs:30 Bicycles:30 Oblique V-Ups:30 Rest _____________________________________________________ Box... Read More

“Good Company”3 Rounds: teams of 31500/1200 Meter Row150 Double UndersRound 1 – 60 Hang Cleans (135/95)Round 2 – 60 Push Jerk (135/95)Round 3 – 60... Read More

“Clorox”20 Min AMRAP:200m Run3 Cleans*Score is total weight moved* _____________________________________________________Box Brief:Weightlifting Class Returns This Sunday We’re excited to bring back our weightlifting class this Sunday,... Read More

A. ___________________________________________________ Box Brief:Bring a Friend Day — Thursday, May 14th!Have someone who’s been curious about what you do at Apollo? This is the perfect... Read More

A. Deadlift 5 x 6 @ 80% / RPE 8 – 9 B. Core Finisher3 Rounds:10 Weighted Dead bugs:30 Overhead Kettlebell Hold ________________________________________________Box Brief:Bring a... Read More

A. Weighted Pull-ups 5 x 5 @ RPE 8 – 9 B. “Showing the Guns”10 Rounds:2 Bar Muscle-ups4 Push-ups6 Box Jumps (24/20) __________________________________________________Box Brief:Bring a... Read More

“Barn Burner”3 Minute AMRAP:9 Bar Facing Burpees21 Front Squats (95/65) (75/55) (65/45)Max Calorie Row3-minute rest 3 Minute AMRAP:9 Bar Facing Burpees18 Front Squats (115/85) (75/55)... Read More

A. Bench Press 5 x 8 @ 75% / RPE 8 B. “Annie on the Run”50 – 40 – 30 – 20 – 10Double UndersSit-ups200... Read More

“Your EMOM is So”18 Minute EMOM:Minute 1 – 5 Bar Muscle-ups or 12 Toes to BarMinute 2 – 20 Wall Balls (20/14)Minute 3 – 1... Read More

“Clarity”5 Rounds:15/12 Calorie Row10 Burpees5 Push Jerks (165/115) (135/95) (95/65)Rest 2 Minutes Box Brief:Our Summer Program is back at CrossFit Apollo and we’re fired up... Read More