WOD

“Sneaky”10 Rounds: 30-minute time cap3 Thrusters (115/85)6 Toes to Bar9 Air SquatsEvery 2 rounds starting at 0:00 perform 400-meter run. Box Brief:Weightlifting Class Returns This... Read More

“Up and Down”3 Rounds: teams of 22 Minutes – Row for Calories2 Minutes – Russian Kettlebell Swings (70/53)2 Minutes – Sit-ups Box Brief:Weightlifting Class Returns... Read More

A. Chaos Strict Press + Hold – 6 x 1 B. “Divisible”14 Minute AMRAP:4 Bar Muscle-ups8 Push Press (95/65)12 Box Jumps (24/20) Box Brief:Weightlifting Class... Read More

A. Power CleanBuild to a heavy single B. “Sports Analysis”For Time:5 Power Cleans (185/130)10 V-Ups30 Double Unders10 Power Cleans20 V-Ups60 Double Unders15 Power Cleans30 V-Ups90... Read More

A. Pause Back SquatBuild to a heavy single B. “Back to Work”5 Minute AMRAP:10 Weighted Box Step Overs (50s/35s) (20)15/12 Calorie Row-then-5 Minute AMRAP:10 Goblet... Read More

A. Single Arm Dumbbell Bench Press – 3 x 5 (each side)B. “Move It or Lose It”2 Rounds:25/20 Calorie Row25 Burpees1-Minute Rest Box Brief:Yoga is... Read More

Hang Power Snatch: teams of 2In 15 Minutes, Build to Heavy @20:00 Minutes “Graceabel”For Time: teams of 260 Snatches (135/95)60 Clean & Jerks (135/95) Box... Read More

“Eat Your Veggies”5 Rounds:400 Meter Run100 Meter Farmers Carry (53s/36s)50 Double Unders Box Brief:Yoga is Back at CrossFit Apollo This Sunday at 4:00 PM, join... Read More

A. Bulgarian Split Squat – 3 x 10 (each side)B. “Venom”12 Minute AMRAP:12 Kettlebell Swings (53/36)12 Goblet Squats (53/36)12 Single-arm Kettlebell Push Press (53/36) (6/side)... Read More

“Turkey Hangover”22 Minute AMRAP:500/400 Meter Row40 Sit-ups30 Box Jump Overs (24/20)20 Push-ups10 Strict Pull-ups Box Brief:Yoga is Back at CrossFit Apollo This Sunday at 4:00... Read More