Archive for March, 2014

Blame it on da booze

Posted: March 27, 2014 in Uncategorized

For time
40 snatches adv. 115/75, 95/65
1 rope climb
40 push ups
1 rope climb
40 clean and jerks
1 rope climb
40 deadlifts
1 rope climb

Happy 41st birthday to booster aka Ray fryberg Jr! Love ya bro
Apollo

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Against the clock

Posted: March 26, 2014 in Uncategorized

Against a 3 min clock
400m run
Max double unders
Rest 1 min
Against a 9 minute clock
800m run
Max overhead walking lunge
Rest 2 min
Against a 15 min clock
1 mile run
Max kbs 55/35

30 minutes total to just go HAM! Nice job exaggerate effort from everyone
Apollo

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Max clean and amrap

Posted: March 26, 2014 in Uncategorized

Strength
Max clean

Wod
12 minute amrap
3 cleans (75%)
3 pull ups
6 pushups
9 box jumps 24″/20″

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Max per sn + ohs

Posted: March 22, 2014 in Uncategorized

Strength
Max pwr snatch + 1 ohs

Wod
5 rounds
200m run
10 burpees
20 dubs

Didn’t have many come through the box today probably because y’all heard what the open wod was, jokes on you we did a different wod in preparation for the open wod we will be doing tomorrow! See what happens when yo u skip!

Tomorrow be there I’m looking to run a bunch of heats even if you aren’t planning on hitting the wod all of us doing it would live a crowd screaming 1 more rep!
Apollo

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Elite fuel

Posted: March 18, 2014 in Uncategorized

Happy to announce we are adding another product to our shelves to be made available to our members as of today. Elite fuel is a pre wod drink that helps in many different ways. First it helps like many other pre workout drinks with the energy to sustain your energy through workouts, but it also has the main ingredients to help you rebuild the broken down muscle from working out. Bcaa’s, creatine and vitamins are vital to rebuilding and instead of buying a few different things you can get it all one stop. Cone see me if your interested.
Apollo

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Strength
10 emom
Strict press building to a heavy then..
10 min emom
Push press

Wod
30 min amrap
800m run
4 mu (adv.)
Or
10 clapping push ups

We have a lot to do and bot a lot of time to even explain it! First pressing strength, over the course of 10 mine,uses build to your max strict press then your first set of push press is your last set of strict and again every minute you will add weight til you max out at 10 minutes.

Nothing to it 30 minutes of work and your done….well more like 30 minutes of running and your done. Isn’t the weather beautiful 😉
Apollo

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14.2

Posted: March 9, 2014 in Uncategorized

Against a running clock complete:
0-3 min
2 rounds
10 ohs 95/65
10 ctb
3-6 min
12 ohs
12 ctb
6-9 min
14 ohs
14 ctb

Hello difficult skills and work to rest intervals in the crossfit games open. Had some great prs during 14.2 and I’m so proud because of them
Apollo

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