WOD

Amber

• 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

Femme Royale ladies

12-9-6

• Muscle Ups
• Deadlifts (315/205)

Box Brief:

1. 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. 
2. Apollo ladies took first place in each of the divisions! It was an Apollo sweep! 

• Anna & Jenny took 1st place in the Fun Division
• Amber and Sarah took 1st place in the 50/50 Division
• Kristin and Amy took 1st place in the RXd Division

. (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. (more…)

TBT, Femme Royale 2014

• 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. (more…)

Hayden

• 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 20 women competing so lets go show our support!! Click link for event details. (more…)

Kristin G.

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.

Chad, Leean & Pat

“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 lets go show our support!! Click link for event details.