WOD

“CS”30 Minute AMRAP:400 Meter Run1 Rope Climb20 Ring Push-ups3 Deadlifts (heavy) Box Brief:Congrats to Marie for being the March Member of the Month at Apollo!... Read More

“Graduation”18 Minute AMRAP: teams of 3Partner A – 15/12 Calorie RowPartner B – Sit-upsPartner C – Plank Meme of the Week:

“Slide”10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Chest to Bar Pull-upsPush Press (115/85)30 Double... Read More

Pause Front Squat + Front Squat5 x 1“Playground”20 Rounds: teams of 2200 Meter Run Question of the Week:Would you rather have a car that never... Read More

10 Minute EMOM:3 Hang Power Snatches“BFTP”For Time:1000/800 Meter Row40 Dumbbell Snatches (50/35)30 Burpees Quote of the Week:“Those who think they have no time for healthy... Read More

“Green Light”10 Rounds:5 Toes to Bar5 Push Jerks (115/95)-then-50 Box Jumps (24/20) Recipe of the Week:Here is a great dinner you can make in 25... Read More

“Leather”20 Minute AMRAP:400 Meter Run100 Meter Farmer’s Carry (72s/53s)60 Meter Lunge Meme of the Week:

“Team America”3 Rounds: team of 3100/80 Calorie Row50 Bench Press (155/105) Nutrition of the Week:Do your part to prevent HANGER-BRING SNACKS!! Snacks are a great... Read More

Back Squat5 – 4 – 3 – 2 – 1 4 Minute Clock::20 Hollow Rock:10 Sit-ups Question of the Week:What’s your favorite time of year?... Read More

“Open WOD 23.3”6 Minute Clock:5 Wall Walks50 Double Unders15 Snatches (95/65)5 Wall Walks50 Double Unders12 Snatches (135/95) If completed before the 6-minute timecap, add 3... Read More