“Major Payne”
3 Rounds:
500 Meter row
20 Burpees
40 Hang power snatch (45/35)
Tomorrow’s Forecast:
Tuesday’s workout calls for running, wall balls, toes to bar, and ring push-ups.
Box Brief:
Bring A Friend Day is on Thursday!!!
“Cindy’s A Jerk”
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
1 Clean and jerk (155/105)
5 Pull-ups
10 Push-ups
15 Squats
2 Clean and jerks
5 Pull-ups
10 Push-ups
15 Squats
3 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.
Weightlifting clinic has been cancelled.
“To the Point”
12 Minute Clock:
1 Minute – Double unders
1 Minute – Burpees
2 Minutes – Double unders
2 Minutes – Burpees
3 Minutes – Double unders
3 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 up fast! Cost is $20 (paid to Ricky).
This Saturday’s class wod is a 5k run! Anyone and everyone is welcome to join us as we test this benchmark.
Deadlift
5 @ 50% of 1RM
5 @ 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 is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
“Sea Level”
4 Minute AMRAP:
Buy-In – 40/30 Calorie row
12 Hang squat snatch (95/65)
15 Box jump overs (24/20)
4-minute rest
4 Minute AMRAP:
Buy-In – 30/20 Calorie row
9 Hang squat snatch (115/85)
15 Box jump overs (24/20)
4-minute rest
4 Minute AMRAP:
Buy-In – 20/15 Calorie row
6 Hang squat snatch (135/95)
15 Box jump overs (24/20)
Tomorrow’s Forecast:
Wednesday’s workout calls for deadlifts.
Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
This Saturday’s class wod is a 5k run! Anyone and everyone is welcome to join us as we test this benchmark.
“Silver Bullet”
For Time:
20 Muscle-ups
1200 Meter run
15 Muscle-ups
800 Meter run
10 Muscle-ups
400 Meter run
5 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 are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
“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 your faces. Lets show everyone what our Apollo Community is all about! For more information, check out the West Tech Event Facebook Page
“Slap Hands”
20 Minute AMRAP: teams of 3
7 KBS (53/36)
7 Box jumps (24/20)
Shuttle run x 3
7 Burpees
Shuttle 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 show support for our athletes. We will bring our tent, a cooler full of drinks and a BBQ to feed your faces. Lets show everyone what our Apollo Community is all about! For more information, check out the West Tech Event Facebook Page
