Daily WOD – Jul 20, 2016
Complete 15-12-9 reps for time: thrusters (155/105#) chest to bar pull ups Community Notes: Happy Birthday Dave C!
Daily WOD – Jul 19, 2016
"Griff" WOD Notes: We intentionally did not write out the workout. If you have any tendencies toward cherry picking, don't look it up. Just come in! Compare to 140321.
Daily WOD – Jul 18, 2016
Back Squat 1-1-1-1-1-1 (5 second pause at bottom of the squat) Then Complete 3 rounds for time of: 15 jumping squats 15 push ups WOD Notes: For the back squat, use a partner and a…
Football WOD – Jul 17, 2016
Complete 5 rounds for time: 7 front squats (205/135#) 2 rope climbs 2 minute plank hold from elbows WOD Notes: The plank should be performed with palms flat on the ground, forearms parallel, and hips…
Daily WOD – Jul 16, 2016
Partner Interval AMRAP in 15 minutes of: 9 wallballs (20/14# to 10/9') 6 burpees 3 hang power cleans (185/105#)
Daily WOD – Jul 15, 2016
Power Snatch 1-1-1-1-1-1 Then EMOM for 6 minutes of: 2 high hang snatches (60%) 1RM) WOD Notes: Compare power snatch to 160118. Event Notes: CrossFit APEX is holding their 3rd annual Burden March. The event consists of…
Make Up Day – Jul 14, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "Elizabeth" - 21-15-9 reps for time of cleans (135/95#), ring dips Rack Jerk 1-1-1-1-1-1 then…
Daily WOD – Jul 13, 2016
Deadlift 3-3-3-3-3 Then 3x10R/10L split squats (30% 3RM deadlift) WOD Notes: Compare to 140329. Event Notes: 31 Heroes is just over 3 weeks away! Official registration is through Wellness Living, but we also need athletes…
Daily WOD – Jul 12, 2016
AMRAP in 12 minutes of: 10 pull ups 10 push ups 10 KB swings (53/35#) Community Notes: Happy Birthday Jason Sigal!
Daily WOD – Jul 11, 2016
Complete 3 rounds for time of: 400m run 15 back squats (155/105#) 15 toes to bar