WOD

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

“Hey Batter, Batter”Tabata – 8 Rounds (Each)20 Seconds Work, 10 Seconds RestKettlebell Swings (53/36)Weighted Sit-ups (20/14)Push-upsRing Rows Tomorrow’s Forecast:Run – Wall Ball – Box Jumps... Read More

High Hang Clean and Jerk + Hang Clean and JerkBuild to A Heavy Complex “Death Eater”Death By Muscle-ups Tomorrow’s Forecast:Kettlebell Swings – Sit-ups – Push-ups... Read More

“CrossFit Total”Back Squat Build to a heavy single Strict Press Build to a heavy single Dead Lift Build to a heavy singleTomorrow’s Forecast:Clean & Jerk... Read More

“Acid Trip”10 Minute Clock:1 Mile RunMax Burpees 8 Minute Clock:1200 Meter RunMax Row for Calories 6 Minute Clock:800 Meter RunMax Bike for Calories Tomorrow’s Forecast:CrossFit... Read More

“Turkey WOD”40 Minute AMRAP: teams of 3Athlete 1 – 800 Meter Run w/wall ball (20/14) = 25ptsAthlete 2 – GymnasticsAthletes 3 – BarbellGymnastics20 Sit-ups =... Read More

“Splinter”5, 4-Minute AMRAPs:30/20 Calorie Row/Bike20 Shuttle RunsMax Burpee Pull-ups4 Minute RestTomorrow’s Forecast:Turkey Day!Box Brief:Our Thanksgiving week schedule is as follows:Wednesday – Last class is at 3:30... Read More

High Hang Squat Snatch + Hang Squat Snatch Build to A Heavy Complex “Smog Check”Death By Kettlebell Swings (53/36)Max Double Unders Tomorrow’s Forecast:Bike – Run... Read More