WOD

Negative Front SquatsBuild to heavy set of 3 “Jackie”For Time:1000 Meter Row50 Thrusters (45/35)30 Pull-ups Quote of the Week:“Focus on making yourself better, not on... Read More

Snatch + Overhead SquatBuild to a heavy complex“Brain Tap”8 Minute Ladder: (2,4,6,8,10, etc…)Burpees2 Snatches (155/105) after each set of burpees Recipe of the Week:Chicken &... Read More

“Tenfold”4 Rounds: teams of 21000/800 Meters100 Double Unders10 Push Jerk (185/125) Meme of the Week:

Negative Back SquatsBuild to heavy set of 3“Pay Attention”5 Rounds:12 Chest to Bar Pull-ups12 Wall Balls (20/14) (11ft/10ft)12 Box Jumps (24/20) Box Brief:Exciting News: Yoga... Read More

“Good Start”Every 90 Seconds for 4 Rounds:1 High Hang Power CleanEvery 90 Seconds for 4 Rounds:1 Hang Power CleanEvery 90 Seconds for 4 Rounds:1 Power... Read More

“Wilde”20 Minute AMRAP:50/40 Calorie Row40 Sit-ups30 Alternating Dumbbell Snatches (50/35)20 Push-ups10 Strict Toes to Bar Quote of the Week:“You always have two choices: your commitment... Read More

“Cindys A Jerk”20 Minute AMRAP:5 Pull-ups10 Push-ups15 Squats1 Clean and Jerk (155/105)5 Pull-ups10 Push-ups15 Squats2 Clean and Jerks5 Pull-ups10 Push-ups15 Squats3 Clean and JerksEtc…. Recipe... Read More

“Triple Threat”30 Rounds: teams of 34 Shuttle Runs6 Double Kettlebell Swings (53/36)8 Box Jumps (24/20) Meme of the Week:

“Crash Test”For Time:1 Mile Run30 Deadlifts (245/165)45 Lateral Burpees Over the Bar Box Brief:Exciting News: Yoga Class at CrossFit Apollo! We’re thrilled to announce that... Read More

Snatch BalanceBuild to a heavy single “Napkin”15 Minute AMRAP:20 Double Unders10 Hand Release Push-ups5 Hang Power Snatches (135/95) Box Brief:New Weightlifting Class at CrossFit Apollo!... Read More