WOD

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

“Cruise Control”21 Minute EMOM:Minute 1 – 200 Meter RunMinute 2 – 5 Push Press (heavy)Minute 3 – Max Ring Dips Box Brief:Welcome to the 14th... Read More

Negative Front Squats7 x 1 “Willie Nelson”9 Minute AMRAP:Front Squats (135/95)25 Double unders when you drop the bar Quote of the Week:“You don’t have to... Read More

“Right in the Middle”15 Minute AMRAP:5 Power Cleans (135/95) (115/85) (95/65)15 Sit-ups@5:004 Power Cleans (165/115) (135/95) (115/85)12 V-ups@10:003 Power Cleans (195/135) (165/115) (135/95)9 Toes to... Read More

“Doctor Tabata”8 Rounds each:20 seconds work, 10 seconds restBike for Calories10 Meter Sandbag Carry (heavy)L-Sit HoldHang Dumbbell Snatch (50/35)Shuttle Runs Meme of the Week:

Negative Back Squat7 x 1 “Long Lunge Home”10 Minute AMRAP:Lunge for MetersEvery minute starting at 0:00 perform 7 burpees Box Brief:This Sunday at 4:00 PM,... Read More

Negative Strict Press7 x 1 “Phone Call”3 Rounds:6 Ring Muscle-ups12 Shoulder to Overhead (125/95) (100/70) (70/50)24/18 Calorie Row Box Brief:Coach Phil is back to lead... Read More

“Kelly”5 Rounds: time cap 35 minutes400 Meter Run30 Box Jumps (24/20)30 Wall Balls (20/14)Quote of Week:“It is our attitude at the beginning of a difficult... Read More