A) 15 Minutes to find 1RM Front Squat -then- 3 reps @85% of today’s 1RM 5 reps @80% 12 reps @70% B) 10 Minute EMOM: Even: 12-KBs Front Rack Walking Lunges (53/36) Odd: 30 Second Hollow Hold

  For Time: 12-9-6 Muscle Ups Deadlifts (315/205) Box Brief: Congrats to all of our Apollo ladies that competed this weekend! It was a lot of fun to watch you women throw down out there. It was inspiring to say the least.  Apollo ladies took first place in each of the divisions! It was an... Read More

14 Minute AMRAP: 20-KBS (53/36) 20-Box Jumps (24/20) 20-Sit Ups 20-KB Step Ups (53/36)(20″) 20-Pull Ups Femme Royale is this weekend at CrossFit Max Effort. We have close to 20 women competing so lets go show our support!! Click link for event details.

  20 Minutes to find heavy complex: 1-Strict Press 2-Push Press 3-Push Jerk  Femme Royale is this weekend at CrossFit Max Effort. We have close to 20 women competing so lets go show our support!! Click link for event details.

  For Time: teams of 2 2000 Meter Row Partner A: Row Partner B: Dead lift hold (225/155) **Partner A cannot row unless Partner B is holding the barbell at the top of a dead lift.  -then- Run 1 Mile as a team Femme Royale is this weekend at CrossFit Max Effort. We have close to... Read More

  5 Rounds- 3-Minute Clock: 200 Meter Run 15-Wall Balls (20/14) Max Reps Dumbbell Snatch (50/35) *1 minute rest between rounds Femme Royale is this weekend at CrossFit Max Effort. We have close to 20 women competing so lets go show our support!! Click link for event details.

“Lurong Benchmark #2” 9 Minute AMRAP: 20-Ground to Overhead (95/65) 7-Bar Facing Burpees 15-Ground to Overhead (135/85) 7-Bar Facing Burpees 10-Ground to Overhead (155/105) 7-Bar facing Burpees 5-Ground to Overhead (185/135) 7-Bar Facing Burpees AMRAP Ground to Overhead (225/155) Femme Royale is this weekend at CrossFit Max Effort. We have close to 20 women competing so... Read More

   “Lynne” 5 Rounds: Max Reps Bench @bodyweight Max Pull Ups **5 minutes rest max between rounds. 

   For Time: teams of 2 100, 200, 300, 400, 500, 600, 700, 600, 500, 400, 300, 200, 100 Meter Rows **Each person will row the entire pyramid. Athlete A rows 100 meters then Athlete B rows 100 meters and so on all the up and down the pyramid. 

  16 Minute AMRAP: 200 Meter Run 40-Double Unders 8-Front Rack Walking Lunges @65% of front squat PR