WOD

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

“Blacksmith”3 Rounds:400 Meter Run15 Deadlifts (225/155) (185/125) (135/95)200 Meter Run3 Rope Climbs (Attempts) (Up/Downs)100 Meter Farmers Carry (53’s/36’s) Box Brief:Our Summer Program is back at... Read More

A. Back Squat 5 x 6 @ 80% / RPE 8-9 B. “ABata”8 Rounds::20 Hollow Rocks:10 Russian Twist Box Brief:Our Summer Program is back at... Read More

“Payoff”For Time:1000 Meter Row100 Sit-ups50 Push Press (95/65)50 Toes to Bar25 Strict Handstand Push-ups20/15 Calorie Bike___________________________________________________________________ Box Brief:Ready to move better, squat deeper, and build... Read More

A. Deadlift 5 x 8 @ 75% / RPE 8 B. Core Finisher3 Rounds:10/side Banded Truck Rotations:30 Weighted Plank____________________________________________________________________ Box Brief:Ready to move better, squat... Read More