“Cindy’s A Jerk”20 Minute AMRAP:5 Pull-ups10 Push-ups15 Squats1 Clean and jerk (155/105)5 Pull-ups10 Push-ups15 Squats2 Clean and jerks 5 Pull-ups10 Push-ups15 Squats3 Clean and jerks Etc.. Keep adding 1 C&J after each round Box Brief:This Saturday’s class wod is a 5k run! Anyone and everyone is welcome to join us as we test this benchmark.... Read More

“To the Point”12 Minute Clock:1 Minute – Double unders1 Minute – Burpees2 Minutes – Double unders2 Minutes – Burpees3 Minutes – Double unders3 Minutes – Burpees Tomorrow’s Forecast:Friday’s workout calls for pull-ups, push-ups, squats, cleans and jerks. Box Brief:Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign... Read More

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