4
Oct
October 5th, 2015
“Jennifer” 26 Minute AMRAP: 10-Pull Ups 15-KBS (53) 20-Box Jumps (24)
“Lurong Benchmark #3” For Time: 50-Wall Balls (20/14) 50-Dumbbell Snatchs (50/35) 50-Pistols 50-C2B Pull Ups
30
Sep
October 1, 2015
For Time: 5,000 Meter Row *22 minute cut off @25 Minutes 5 Minutes to find 1RM Power Clean
7 Minute AMRAP: 50-Double Under 2-Rope Climbs 10-HSPU 3 minute rest 7 Minute AMRAP: 50-Double Unders 10-T2B 10-Ring Dips Apollo Games Event 2 and Event 3 have been announced.
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.