WOD

“One Shot”For Time:500 Meter Row15 Cleans (135/95)30 Pull-ups400 Meter Run10 Cleans (165/115)20 Chest to Bar Pull-ups150 Double Unders5 Cleans (195/135)10 Bar Muscle-ups Box Brief:Summer programs... Read More

Back Squat5 x 4 @RPE 8.5 “Swing Tabatabata”8 Rounds Each: 20 seconds work, 10 seconds restStrict Press (75/65)Russian TwistBurpees Over the bar Quote of the... Read More

“Buffet”For Time:5 Rope Climbs10 Front Squats (225/155)200 Meter Farmers Carry (53s/36s)30 Handstand Push-ups40 Kettlebell Swings (53/36)50 Push-ups600 Meter Row Recipe of the Week:You have got... Read More

“AnnRAP on the Run”20 Minute AMRAP:10 – 20 – 30 – 40 – 50Sit-upsDouble Unders300 Meter Run After Each Round Meme of the Week:

Deadlift6 x 5 @RPE 8.5 Bench Press6 x 5 @RPE 8.5 Nutrition of the Week:Timelines…. SO we obviously all want to lose weight/looked ripped/fill in... Read More

“Flow”5, 3 Minute AMRAPs:10 Push Jerks (135/95)15 Toes to BarMax Calorie RowRest 3-minutes Question of the Week:Would you rather have a self cleaning house or... Read More

Back Squat6 x 5 @RPE 8.5 “Fracture”5 Rounds:9 Power Snatches (75/55)9 Box Jumps (30/24) Quote of the Week:“Twenty years from now you will be more... Read More

“Throwback”Every 10 Minutes for 30 Minutes:50/40 Calorie Row40 Wall Balls (20/14)30 Pull-ups Recipe of the Week:Need a quick recipe that doesn’t require a lot of... Read More

“Vision”6 Rounds: 30 seconds work/ 30 seconds restStraight Leg L-sitBike for CaloriesDouble Unders Box Brief:Field Trip! This Saturday’s classes will be at Arbor View High... Read More

Deadlift3 x 2 @RPE 7.5 Bench Press3 x 2 @RPE 7.5 Box Brief:Congrats to Josh for being the April Member of the Month at Apollo!... Read More