WOD

“Low and Slow”3 Rounds:1000/900 Meter Row30 Sit-ups30 Russian Kettlebell Swings (70/53)15 Ring Rows __________________________________________________________________Box Brief:Apollo Homecoming Starts August 31st!Starting Monday, August 31st, we’re kicking off... Read More

A. Front Squats 6 x 2 @ 90% B. “Maximum Thrust”For Time:400 Meter RunMax Thrusters or 30 reps (95/65) __________________________________________________________________________________Box Brief:Apollo Homecoming Starts August 31st!Starting... Read More

“High Count”20 Minute AMRAP:600/540 Meter Row15 Toes to Bar10 Dumbbell Bench Press (50s/35s)5 Snatch (135/95)1 Rope Climb _________________________________________________________________________Box Brief:Apollo Homecoming Starts August 31st!Starting Monday, August... Read More

“5 Round Death Punch”5 Rounds:6 Deadlifts (225/155)6 Chest to Bar Pull-ups12 Push-ups-then-5 Rounds:3 Deadlifts (275/195)3 Bar Muscle-ups 6 Dumbbell Push Press (50s/35s) ______________________________________________________________________________Box Brief:Apollo Homecoming... Read More

“Company”21 Minute AMRAP: teams of 3Partner A – 500/400 Meter RowPartner B – AMRAP40 Meter Front Rack Carry (35s/26s)4 Wall Walks50 Single Arm Russian Kettlebell... Read More

A. Front Squat5 x 3 @88% B. Core Finisher3 Rounds:|:20 KB Hollow Hold10 Kettlebell Leg Lift Overs (each side)10 KB Pull Throughs Box Brief:Apollo Homecoming... Read More

Filthy Fifty”For Time: 30 Minute Time Cap50 Box Jumps (24/20)50 Jumping Pull-ups50 KBS (35/26)50 Walking Lunges50 Knees to Elbows50 Push Press (45/35)50 Sit-ups50 Wall Balls... Read More

A. Clean Build to a heavy single B. “Bardio”2 Minute Clock:Row for Meters2 Minute Rest Every :30 for 4 Rounds:Hang Clean + Clean @ 75%2... Read More

“Old School”For Time:1000/800 Meter Row-then- 5 Rounds:20 Kettlebell Swings (53/36)20 Meter Lunge (53/36) -then- 500/400 Meter Row ___________________________________________________________________________Box Brief:Yoga is Back This Saturday! After a... Read More

“Ghost of Lynne”5 Rounds:Max Unbroken Bench PressMax Chest to Bar Pull-ups:15 Bike SprintRest as needed ______________________________________________________________________________Box Brief:Yoga is Back This Saturday! After a short break, Yoga... Read More