WOD

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Mission Impossible”20 Minute EMOM:Even Minutes – 20/15 Calorie RowOdd Minutes – 200... Read More

“Apple Core”16 Minute AMRAP:30 Double Unders20 Sit-ups30 Double Unders20 Ring Dips30 Double Unders20 Russian Twists (36/26) Tomorrow’s Forecast:Run – Row Box Brief:Weightlifting clinic is Saturday... Read More

Clean and Jerk1 – 1 – 1 – 1 – 1 – 1 – 1 “Shoot Your Shot”8 Minute Clock:1:30 AMRAP – Ground to Overhead3:00... Read More

“Helen”3 Rounds:400 Meter Run21 KBS (53/36)12 Pull-ups Tomorrow’s Forecast:Clean & Jerks Quote of the Week:“To be yourself in a world that is constantly trying to... Read More

“Pedro”4, 5 Minute Rounds:25 C2B Pull-ups25 BurpeesMax Shuttle Runs2 Minute Rest Recipe of the Week:We’re excited for this breakfast inspired recipe. Try out the Air... Read More

“Dream Team”20 Minute AMRAP: teams of 2Partner A – 400 Meter RunPartner B – AMRAP:15 Slam Balls (35/25)15 Box Jumps (24/20)15 Hand Release Push-ups Tomorrow’s... Read More

“Be Back Soon”5 Rounds:20 Seated Dumbbell Strict Press (35s/25s)30 Sit-ups40 Meter Bear Crawl Tomorrow’s Forecast:Run – Box Jumps – Push-ups – Team Workout Recovery of... Read More

Snatch Heavy Single “Center for Ants”7 Minute Ladder:3/3, 6/6, 9/9, etc.Snatch (135/95)Toes to BarTomorrow’s Forecast:Strict Press – Sit-ups – Bear Crawl Box Brief:Apollo family! Every... Read More

“Double Check”5 Rounds:20/15 Calorie Row50 Double Unders10 Front Squats (155/105) Tomorrow’s Forecast:Snatch – Toes to Bar Box Brief:Apollo Stocking Exchange Party.Saturday, Dec. 18, 7:00 p.m.... Read More

“Kelly”5 Rounds:400 Meter Run30 Wall Balls (20/14)30 Box Jumps (24/20) Recipe of the Week:We are all looking for creative new ways to cook chicken. Here... Read More