4-1-09 "Double Clutch"

30 reps for time (135/85)

Front Squat then Thruster

Complete 1 front squat (down and up) and then complete 1 thruster (front squat to a push press over head)...yes, do that 30 times. There will be 2 front squats before the bar goes overhead ("double clutch") By the end you will have completed 60 "front squats" and 30 "push presses".

Thruster= Front Squat+Push Press


HAVE FUN!

3-31-09 "Double-Up"

5 rounds of the following for time:

20 double-unders
10 C2B pull-ups
20 double-unders
10 sit-ups

Post times to comments.

3-30-09 "Diane"

21-15-9 for time of:

Deadlifts (225/155)
HSPU

APEX BEST (Records)

3-29-09 REST DAY

Hope everyone is recovering from this weeks WOD's. Enjoy your rest day.

3-28-09 "FGB"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

APEX BEST

Heat 1

Heat 2

3-27-09 "Merry-Go-Round"

2 rounds for time:

21 Pull ups
15 Wall ball #20
9 Deadlift (275/185)
60 Double Unders
9 Snatch (105/75)
15 Front Squat (135/85)
21 Push Press (95/65)
200m run
21 Box Jump
15 Ring Dips
9 Turkish Get ups (35/26)

3-26-09 "Nancy"

5 rounds for time of:

400m run
15 Overhead Squats (95/65)

APEX BEST

*If the weather is bad complete Jeremy
21-15-9 for time of:
OHS (95/65)
Burpees

3-25-09

7 rounds for time:

10 ring dips
10 SDLHP (95/65)

3-24-09

15 minutes AMRAP (as many rounds as possible)

21 box jumps
15 sit ups
9 pull ups

Post number of rounds to comments.

3-23-09 "Heavy Games Grace"

30 reps for time of:

Squat Cleans and Jerk

Male #155
Female #100



Great job ladies taking on Games Grace!











Zach and TJ taking on Murph for their first time.

3-22-09

Rest Day

3-21-09

Happy Birthday Tanya


For time:
400m run
21 deadlifts (135/85)
21 thrusters (85/55)
21 box jumps 20"
400m run
15 deadlifts (135/85)



15 thrusters (85/55)
15 box jumps 20"
400m run
9 deadlifts (135/85)
9 thrusters (85/55)
9 box jumps 20"
400m run

3-20-09

3 rounds for time:

10 handstand pushups (substitue pike push ups)
20 kettlebell swings (52#/35#)

3-19-09

For time:

100ft walking lunges, 21 pull ups, 21 double unders
100ft walking lunges, 18 pull ups, 18 double unders
100ft walking lunges, 15 pull ups, 15 double unders
100ft walking lunges, 12 pull ups, 12 double unders
100ft walking lunges, 9 pull ups, 9 double unders
100ft walking lunges, 6 pull ups, 6 double unders

3-18-09

4 minutes each exercise

Rower (distance)
Push ups
Air Squats

Rest 30 seconds between exercises.






Tonight's Intro Class took on yesterdays WOD!

Round 1











Round 2











Round 3

3-17-09 "Town Fair"

AMRAP in 7 minutes at each couplet

7 Thrusters(75/55) - 7 SDLHP (75/55)
7 Kettlebell Swing (35/26) - 7 KTE
7 Box Jumps 20" - 7 Burpees

1 minute rest during transitions

Post to comments your total rounds from all three 7 minute couplets.

3-16-09

4 rounds for time:

15 Man Makers
15 Sit ups

Man maker video-Don't know how to do it Watch!
(jump to flat feet if you can, lock out at the top)






Good job tonight Everyone! Scrappy, Tanya and Josh have posted their WOD as well.














DEMONSTRATION OF A MAN MAKER!

3-15-09

3 rounds for time:

400 meter run then 50 double-unders*

Post times to comments


*substitute 150 single jump ropes for 50 double-unders





Tanya and Josh go Head to Head in Yesterdays WOD