WOD

“Gridiron Grind”25 Minute AMRAP:400 Meter Run30 Sit-ups30 Kettlebell Swings (53/36) Box Brief:Sunday Yoga at ApolloTake time to slow down, reset, and stretch it out. This... Read More

Back Squats5 x 5“The Blitz”2 Rounds:2 Minutes – Row for Calories2 Minutes – Goblet Squats (53/36)2 Minutes – Pull-ups Box Brief:Bring a Friend Day –... Read More

Back Rack Reverse Lunges4 x 10 (5 per side) “Lab Rat”10 Minute AMRAP:4 Bar Muscle-ups10 Push-ups15 Air Squats Recipe of the Week:Here is a high... Read More

“The Compound Effect”5 Rounds:300/250 Meter Row50 Meter Farmers Carry (70s/53s)30 Sit-ups20 Box Jumps (24/20) Meme of the Week:

“Vegas Strong”For Time: teams of 2Buy In – 91 Power snatch (75/55)10 Rounds:200 Meter team run1 Rope climb17 Thrusters (75/55)Cash Out – 58 Synchronized burpees Route... Read More

Filly Press6 x 4 (each side)“Accidents Happen”12 Minute AMRAP:10 Push Press (115/85)10 V-Ups40 Double Unders Route 91 Tribute Workout:Tomorrow marks 8 years since the Route... Read More

“Atomic Engine”4, 4 Minute AMRAP:4 Hang Power Cleans (155/105)8 Toes to Bar12/10 Calorie Row2-Minute Rest Quote of the Week:“I have accepted fear as part of... Read More

Every 3:00 x 5 Sets3 Power Cleans + 1 Rope Climb Practice “Gas Guzzler”For Time:30 – 20 – 10 – Burpee Box Jumps (24/20)10 –... Read More

Negative Bench Press7 x 1 “The Off-Ramp”20 – 16 – 12 – 8 – 4Dumbbell Step-ups (50/35)Single Dumbbell Shoulder to Overhead (50/35) Meme of the... Read More

“Carpull”7 Rounds:7 Deadlifts (225/155)14 Pull-ups21 Sit-ups Box Brief:Bring a Friend Day is Tomorrow! Tomorrow is Bring a Friend Day at CrossFit Apollo.Bring someone along to... Read More