5
Dec
Friday 12.6.2019
Overhead SquatsBuild to a heavy single “Double Jointed”16 Minute AMRAP:50 Double unders15 OHS (95/65)10 Bar over burpees Recipe of the Week:This week’s recipe is baked salmon with chimichurri sauce and sliced red potatoes. Enjoy! Ingredients for the salmon & potatoes:1 1/2 pounds salmon2 pounds red potatoes1 tsp cumin1 1/2 tbsp olive oil Kosher salt Ground... Read More
Recipe of the Week:This week’s recipe is baked salmon with chimichurri sauce and sliced red potatoes. Enjoy! Ingredients for the salmon & potatoes:1 1/2 pounds salmon2 pounds red potatoes1 tsp cumin1 1/2 tbsp olive oil Kosher salt Ground black pepper For the chimichurri:1 cup fresh cilantro leaves and tender stems, tightly packed (about 1 large... Read More
“Hardcore”5 Rounds:200 Meter run20 KBS (53/36)200 Meter run1 Minute plank Tomorrow’s Forecast:Friday’s workout calls for overhead squats, double unders, and bar over burpees. Box Brief:We are super excited to announce our 2nd Annual Apollo Stocking Exchange! Come in and grab a stocking and fill it up with whatever presents you want to give to a... Read More
3 Position Power Clean Build to a heavy complex “Power Bar”For Time:10-9-8-7-6-5-4-3-2-1Power clean (135/95)1-2-3-4-5-6-7-8-9-10Ring dips Tomorrow’s Forecast:Thursday’s workout calls for running, ketttlebell swings, and planks. Recovery of the Week:Stretch #1 – Glute Stretch Perform stretch for 1 minute on each side. If you’re feeling a stretch in your back then move your butt further away... Read More
Recipe of the Week:This week we found an awesome beef and broccoli recipe. If you’re looking for some added carbohydrates I would include some rice to this dish. Enjoy!Ingredients:3/4lb. lean steak (such as top sirloin, or loin tip) thinly sliced 2 Tbsp arrowroot or cornstarch* 1lb. broccolini (or broccoli), cut into 2” sections 1/2 cup... Read More
Recipe of the Week:Each week we’re going to scour the internet for some interesting recipes and then cut out all the fluff and give you the information that pertains to actually making the meal. Don’t worry, the link to the source material will be given in case you would like to read the story of... Read More
“Four Loko”4 Minute AMRAP:16 DB lunges (50s/35s)16 C2B pull-ups16 Box jump overs (24/20)4-minute rest4 Minute AMRAP:16 DB lunges (50s/35s)16 T2B16 Box jump overs (24/20)4-minute rest4 Minute AMRAP:16 DB lunges (50s/35s) 16 Pull-ups16 Box jump overs (24/20) Tomorrow’s Forecast:Wednesday’s workout calls for power cleans and ring dips. Box Brief:Weightlifting clinic is Saturday at 11 am with... Read More
“Old MacDonald” 20 Minute AMRAP: teams of 2Station 1RowStation 230 Sit-ups200 Meter farmers carry (53s/36s)Partners switch stations once a full round of station 2 has been complete Tomorrow’s Forecast:Tuesday’s workout calls for lunges, box jump overs, pull-ups, toes to bar, and chest to bar. Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky.... Read More
27
Nov
Thursday 11.28.2019
“Turkey WOD”40 Minute AMRAP: teams of 3Athlete 1 – 800 Meter run w/wall ball (20/14) = 25ptsAthlete 2 – GymnasticsAthletes 3 – BarbellGymnastics20 Sit-ups = 2pts1 Rope climb = 5pts8 Pull-ups = 5pts15 Push-ups = 5pts20 KBS = 10pts30 Air squats = 10ptsBarbellDeadlift (95/65) = 1ptPower clean (95/65) = 2ptsC&J/Snatch (95/65) = 3ptsThruster (95/65) =... Read More
Bench Press5 – 4 – 3 – 2 – 1 “Death By 10 Meter Sprint” Each minute on the minute add 1 more 10 meter sprint. Continue until you can no longer complete the number of reps prescribed in under a minute. Recovery of the Week:Stretch #1 – Prone Active Leg Lift Hold the lift... Read More