4-30-09

5 rounds for time of:

400m run
15 pull ups

*completed with a 20lb vest
(If you do not have a vest run with 10lb dumbbells and complete pull ups with 20lb db)

4-29-09 "15m of Hell"

AMRAP in 15min of:

15m of walking lunges (bar on back)
5 squat cleans
15m walk (bar overhead)
5 squat cleans

Male 95lbs, Female 65lbs

4-28-09 "Hardcore"

21-15-9 of the following for time:

body-weight bench press (or ring push ups)
OHS (95/65) - overhead squats
Sit-ups
Pull-ups

4-27-09

3 rds for time:

800 meter run
21 walking lunges
15 push ups
9 KTE (knees to elbows)

4-26-09

21-15-9

Snatch (95/65)
Chest to bar Pull-ups

*This is the same wod our Apex boys will be doing in the final today at the Qualifier! Think of them while you hit this workout!!!

4-25-09 "double burp"

For time:

50 double unders
30 burpees
50 double unders
20 burpees
50 double unders
10 burpees
50 double unders

*substitute 150 single jumps for 50 double unders.

4-24-09 "2K row or run"

For time row (or run) 2 kilometers.

If you don't have a rower, substitute 200 SDLHP (sumo deadlift high pulls) for the row...or go for a 2 k run.

*this just happens to be workout #1 at the Mid Atlantic Qualifier...it's not long now...

4-23-09

Clean it up

Every Minute for 15 minutes:

3 Deadlifts
3 Front Squats

Hang on to the bar. If you put it down on the front squat you have to..... wait for it... clean it up again.

See how you do with 205#/135#

4-22-09 "Helen"

3 rounds for time of:

400m run
21 kettlebell swings (53/35)
12 pull ups
















Tanya did a 2k row in 7:43 then 15 min later took on the DL DU Wod in 4:13. Nice Job

4-21-09 "Hip Flex It"

20 min AMRAP

250m Row
7 Thrusters (135/85)
12 Med Ball Sit-ups

4-20-09

5 rounds for time:

15 Box jumps 24"
7 Push press
7 SDHP
7 OHS

*Male 95lbs Female 65lbs

4-19-09

For time:

4 800m runs

* time each individually, full rest recovery between runs

4-18-09 "The Bear"

On the minute for 20 min:

3 Power Cleans
3 Front Squats
3 Thursters



*Mens #95, Female #65
If you fail to complete the 3 exercises within the minute continue working through the 3 moves completing as many rounds as you can in the remaining 20 minutes.

4-17-09 "Southern Cal Qualifier"

3 rounds for time of:

450m run
30 Overhead Squats (95/65)

Post times to comments.

4-16-09 "Pit Stop"

For Time:

800 meter run
21 HSPU (handstand pushups)
21 Sit ups
600 meter run
15 HSPU
15 Sit ups
400 meter run
9 HSPU
9 Sit ups

*modification for HSPU is the Pike push up.

Morning Girls............................PM Group missing Karen












Can you guess who made this sweat crab?

4-15-09 "Quarter Gone Bad"

6 rounds
15 seconds of work, 45 seconds of rest

Thrusters (135/85)
Weighted Pull ups (35/20)
Burpees



*complete all 6 rounds before moving onto next exercise, record total number of reps for each exercise.

4-14-09 "Annie"

Reps of 50,40,30,20,10 for time of:

Double Unders
Sit ups

Before or after the WOD practice a 1k or 2k row.

*If you can't do double unders then triple the jump ropes.

4-13-09 "Elizabeth"

21-15-9 for time:

Cleans (135/85) -full squat
Ring Dips

4-12-09 Rest Day

Happy Easter!

Today is the Official 1 Year since we started as APEX. So glad we are not at the park today with this breezy cold air. Thank you to all who came out yesterday. It was definitely a workout and a day to remember. Hope you all have a relaxing day with your families. God Bless!

4-11-09 "Kelly"

5 rounds for time of:

40 SDLHP (45lbs) sub. for 400m run
30 Wall Balls #20
30 Box Jumps 24"



We had our biggest showing ever! What a great time for this to happen, Our 1 Year Anniversary!
You guys have made us who we are today. Thanks for all of your hardwork and dedication to CrossFit.

4-10-09

15-12-9 for time

clean and jerk (135/85) *floor to OH
handstand push-ups


*substitute pike push ups for hspu


Trainers taking on a Double WOD on Friday morning!

4-9-09 "The Ladder"

Take out a pair of lungs today. You will need them.
For Time:
1,600m run
21 Thrusters (75/55)
800m run
15 Thrusters (75/55)
400m run
9 Thrusters (75/55)
200m run

Post time and comments

4-8-09 "Angie"

For time

100 pull-ups
100 push-ups
100 sit-ups
100 air squats

*complete in this order. For example you must complete all pull-ups before moving onto push-ups.

APEX BEST (Records)

Tonight's Intro Class Learned a few different moves! Good Work!