Deadlift5 @ 50% of 1RM5 @ 60%3 @ 70%3 @ 80%Max Reps @ 90%3 @ 80%3 @ 70%5 @ 60%5 @ 50% Tomorrow’s Forecast:Thursday’s workout calls for double unders and burpees. Box Brief:This Saturday’s class wod is a 5k run! Anyone and everyone is welcome to join us as we test this benchmark. Weightlifting clinic... Read More

“Sea Level”4 Minute AMRAP:Buy-In – 40/30 Calorie row12 Hang squat snatch (95/65)15 Box jump overs (24/20)4-minute rest4 Minute AMRAP:Buy-In – 30/20 Calorie row9 Hang squat snatch (115/85)15 Box jump overs (24/20)4-minute rest4 Minute AMRAP:Buy-In – 20/15 Calorie row6 Hang squat snatch (135/95)15 Box jump overs (24/20) Tomorrow’s Forecast:Wednesday’s workout calls for deadlifts. Box Brief:Weightlifting clinic... Read More

“Silver Bullet”For Time:20 Muscle-ups1200 Meter run15 Muscle-ups800 Meter run10 Muscle-ups400 Meter run5 Muscle-ups Tomorrow’s Forecast:Tuesday’s workout calls for rowing, snatching and box jumps. Box Brief:This Saturday’s class wod is a 5k run! Anyone and everyone is welcome to join us as we test this benchmark. Weightlifting clinic is Saturday at 11am with Coach Ricky. There... Read More

“Open WOD 17.5”10 Rounds:9 Thrusters (95/65)35 Double unders Box Brief:This Saturday we have several teams competing at Fast Times At West Tech High. We hope to see as many people from Apollo as possible to show support for our athletes. We will bring our tent, a cooler full of drinks and a BBQ to feed... Read More

“Slap Hands”20 Minute AMRAP: teams of 37 KBS (53/36)7 Box jumps (24/20)Shuttle run x 37 BurpeesShuttle run x 3 Tomorrow’s Forecast:Friday’s workout calls for thrusters and double unders. Box Brief:This Saturday we have several teams competing at Fast Times At West Tech High. We hope to see as many people from Apollo as possible to... Read More

Deadlift10 @ 45% of 1RM10 @ 55%5 @ 65%5 @ 75%Max Reps @ 85%5 @ 75%5 @ 65%10 @ 55%10 @ 45%Tomorrow’s Forecast:Thursday’s workout calls for kettlebell swings, box jumps, running, and burpees. Box Brief:Thursday is Bring A Friend Day!!!

“Benjamin’s Revenge”15 Minute AMRAP: teams of 3Partner ABike / Row for max caloriesPartners B & C 100 C2B pull-ups100 HSPU100 T2B100 Meter handstand walkTwo athletes go through the chipper with only one person working at a time. The third teammate bikes/rows for max calories. Teammates may rotate however they like. Tomorrow’s Forecast:Wednesday’s workout calls for... Read More

“ABC”1 Round:800 Meter Run30 Bar Facing Burpees 30 Front Rack Lunges (115/85)2 Rounds:400 Meter Run15 Bar Facing Burpees15 Front Rack Lunges (115/85)3 Rounds:200 Meter Run10 Bar Facing Burpees10 Front Rack Lunges (115/85) Tomorrow’s Forecast:Tuesday’s workout calls for rowing, biking, pull-ups. handstand push-ups, toes to bar, and handstand walk. Box Brief:This Saturday we have several teams... Read More

“Nutts”For Time:10 HSPU15 Deadlifts (250/175)25 Box jumps (30/24)50 Pull-ups100 Wall balls (20/14)200 Double unders400 Meter run w/plate (45/35) Box Brief:If you’d like to participate in Fast Times At West Tech High, go to this link to learn more and register. If competing isn’t your thing, let’s all come out to support our Apollo athletes as they... Read More

“5k Row”For Time:Row 5000 Meters Bench Press5 – 5 – 5 – 5 – 5 Tomorrow’s Forecast:Friday’s workout calls for handstand push-ups, deadlifts, box jumps, pull-ups, wall balls, double unders, and running. Box Brief:If you’d like to participate in Fast Times At West Tech High, go to this link to learn more and register. If competing... Read More