2/1/17- Dix

2017 APEX CROSSFIT OPEN - 100% Participation Sign up for the Open are active!! Games.crossfit.com Choose CrossFit Apex as your Team

Chris M.

AMRAP: 10 minutes 10 Calorie Row/ 6 cal on assault bike 10 Power Cleans (155/105) 10 Bar Facing Burpees

1/31/17- Squat Snatch Sandwich

Upcoming Fundamental Seminar February 3th (6:30-8pm) and 4th 1030am-12pm) Email info@crossfitapex.com Mark your Calander Upcoming Bring a Friends.......February 11th *Please share our events on FB

Yaz

For Time: 50 Double Unders then complete 10-8-6-4-2 Squat Snatch (135/95) 2-4-6-8-10 Box Jump (30/24) Then finish with 50 Double Unders

Post weights and time to comments

1/30/- EMOM

2017 Open Dates to mark on your calendar Sign up for the Open..click here

Last year we had 103 members of Apex participate. Can we do better in 2017? Apex Open Draft Febrary 18th *early afternoon CrossFit Open First Workout Announcement 17.1 - 2/23/17 Open runs From 2/23/17 through 3/27/17 (5 weeks)

Heather

EMOM: 18 minutes Min 1: Max Pull Ups Min 2: Max Sit Ups Min3: Max DB/KB Thrusters (35/20) First 2 rounds (Min 1-6) - 20 sec on/40 sec off Middle 2 rounds (Min 7-12) - 30 sec on/30 sec off Last 2 rounds (Min 13-18) - 40 sec on/20 sec off

Post weights and reps to comments

1/29/17- Open Gym

Get in and work your weaknesses

1/28/17- Alternative Strength Wod

Jason L

1. 10 DB step up onto 20" heaviest wt 2. perimeter atlas stone carry *heaviest you can handle 3. Sled Drag 100' 4. Yoke carry 50' (use racks with barbells as additional yokes) Use 2 racks and Yoke! 5 Tire Flips ^heaviest tire you can handle 6. 90 sec ALL OUT row for max avg watts 7. 5-10 burpee sandbags 8. Farmer Carry around perimeter db 40 minutes total AMRAP Record on board your avg watts each time.

1/27/17- Raise it up

2017 APEX CROSSFIT OPEN - 100% Participation Open Programming for Apex. Sign up for the Open are active...click here Choose CrossFit Apex as your Team

Apex and Chill ...WB's 

15min AMRAP ~400m run Indoor Run (5 width runs on inside as big as you can) 5 front rack lunges AMRAP shoulder to oh 135/80 *When the bar is dropped you start back on the 400m Scoring is total # of Shoulder to OH

1/26/17- Max Reps

Upcoming Fundamental Seminar February 3th (6:30-8pm) and 4th 1030am-12pm) Email info@crossfitapex.com this Saturday strength WOD. jokes sled pulls and other heavy objects. Mark your Calander Upcoming Bring a Friends February 11th *Please share our events on FB

Alicia - 153# Clean and Jerk

3 Rounds Max Reps Minute 1: Front Squats (95/65) Minute 2: HSPU's Minute 3: Hang Power Cleans (95/65) Minute 4: Medball Bench Press Minute 5: Bar Muscle Ups Minute 6: Rest Score this like FGB

1/25/17- Double Vision

FINAL DAY TO SIGN UP FOR A JERSEY Jersey orders due by February 25th for an Open Draft Apex Jersey..click here

Predator Gang

1. Metcon with a 10 minute running clock 15-12-9 Power Snatch, 115/80 TTB in the remaining time, AMRAP of: Burpee Box Jumps, 24/20 2 Scores: (1) Time for the 15-12-9 (4:00) (2) Total number of Burpee Box jumps (64)

1/24/17- Alligator Arms

2017 Open Dates to mark on your calendar Sign up for the Open..click here Jersey orders due by February 25th for an Open Draft Apex Jersey..click here Last year we had 103 members of Apex participate. Can we do better in 2017? Apex Open Draft Febrary 18th *early afternoon CrossFit Open First Workout Announcement 17.1 2/23/17 Open runs From 2/23/17 through 3/27/17 (5 weeks)...click here

Congrats Team Hustle and Muscle!

3 RFT 20 Deadlifts (135/95) 40 Double Unders 20 C2B Pull-Ups 40 Double Unders

1/23/16- 13.3

Battle of the Birds Winner to start 2017 THE ROOSTERS *Next Re-match will be the week of July 24th Sign up for the Open..click here Jersey orders due by February 25th for an Open Draft Apex Jersey..click here

Predators on the prowl ..Congrats

AMRAP: 12 minutes 150 Wallball Shots (20/14) 90 Double Unders 30 Muscle Ups

Post reps and PR's to comments

1/22/17- Open Gym

Functional Fitness

2017 APEX CROSSFIT OPEN - 100% Participation THE TWO MOST IMPORTANT WOD SCHEMES FOR THE CROSSFIT OPEN While movements make up each workout, there are also many different types of workouts we could see in the 2017 CrossFit Open. In the past we have seen AMRAP’s, workouts for time, and even a two-phase workout to kick off the 2015 CrossFit Open (15.1). Here is a look at the make-up of the workouts we have seen so far in the Open’s short history. Wod Scheme – # Of Times Seen Singlet – 4 Couplet – 15 Triplet – 11 Quadruplet – 1 Quintuplet – 1 The most popular workout scheme in the CrossFit Games Open so far has been a couplet, followed closely by the triplet. OPEN MOVEMENTS Movement – # Of Times Seen in descending order. Double Unders – 6 Bar Muscle ups/Muscle Ups- 6 Toes To Bar – 6 Wall Balls – 6 Thrusters – 6 Chest To Bar Pull Ups – 6 Snatch (Full / Power) – 6 Deadlifts – 5 Burpees (Bar Facing / Regular) – 5 Box Jumps – 4 Clean (Power / Full) – 4 Overhead Squats – 3 Clean & Jerk – 3 Calorie Row – 3 Hand Stand Push Ups – 2 Push Ups – 1 Push Press – 1 Shoulder To Overhead – 1 OH lunge - 1

1/21/17- Bring a Friend - Rafter Family

Coach Melissa

BRING A FRIEND Rafter Family 6 person team *represents each member of the team. 15 minutes 2 people must be holding a barbell the entire time 2 partners must complete synchronized goblet squats (meet at top of squat) 2 partners must complete burpee box jumps (meet on top) *Score is total reps of goblet squats and burpee box jumps You may have any partner combo's through wod ***If a barbell is dropped at any time the entire gym will stop and complete 5 synchronized burpees with their 6 person team then begin working again.

1/20/17- Battle of the Birds - Event 8 & 9

GOOD LUCK TO THE TEAMS COMPETING THIS WEEKEND at the Nordic New Years Throwdown (Crossfit Raid)

Team- Melissa G, Alicia K, Byron G & Taylor W

Team- Amy N, Mia S, Jason L and Coach Todd

Event 8: 50 burpee Heavier Grace 10 minutes 25 burpees 30 Clean and Jerk 145/100 25 burpees *Scoring Top 8 scores of Owls and Roosters added will represent your teams score. **If finish prior to 10 minute cap complete additional clean and jerks for additional reps! Score will be your total of extra reps. If someone fails to finish 2nd set of burpees they will subtract 1 sec for every burpee short. Rest 3 minutes Event 9: Max Sit ups 2 minutes Event 2 Scoring: Class avg. Add total number of situps divided by participants in class.

1/19/17- Battle of the Birds- Event 7

Packed HOUSE

25 minute AMRAP 9 deadlifts 225/155 15 double unders 21 box jumps 24/20" 500m/400m row **ALL SCORES WILL EFFECT YOUR TEAM!

1/18/17- Battle of the Birds - Event 4, 5, & 6

You go left, I'll go right....got it!

Event 4 4 minutes Ascending ladder 3, 6, 9, 12, 15.....of: Push ups KBS 53/35 Scoring (1 pt for each rep) Add your entire teams reps from roosters and owls and divide it by your teams participants. Rest 3 minutes Event 5 3 minutes Max wall balls 20/14 Add your entire teams reps from roosters and owls and divide it by your teams participants. Rest 3 minutes Event 6 3 minutes 20' Shuttle Sprints (Must touch ground with hand) Add your entire teams sprints from roosters and owls and divide it by your teams participants.

1/17/17- Battle of the Birds- Event 3

 Marlie and Syd

15 Minute AMRAP 15 OH Walking Lunges 25/10 15 power snatch 115/75 Scoring: 15 reps for the OH walking lunge *must remain in place 15 reps for PC 1 round = 30 Add your entire teams reps from roosters and owls and divide it by your teams participants.

1/16/17- Battle of the Birds- Event 1 & 2

Battle of the Birds is making its first Appearance of 2017 Starting next week 1/16 through 1/20. Reigning 2016 Champs are the Roosters! * If your a rooster coming in at night please make note on the whiteboard, vice versa if your an owl and are attending class in the morning make sure you record owl next to your name. Juniors you will pick a team and remain on that team for the week.

Partner Tag


Event 1: 10 minute Amrap 7 c2b pull ups 21 sdhp 80/45 Scoring for Event 1 Top 5 roosters and Top 5 Owls scores added together represents your team. 3 minute break (athletes may get bars, weights and racks set during this time) Event 2: Max Front Squat 3 minutes to find max front squat **Every member or the Owls and Roosters will effect their teams score. ALL SCORES COUNT. Total wt moved divided by total participants

1/15/17- Open Gym

Got Squats

2017 APEX CROSSFIT OPEN - 100% Participation THE TWO MOST IMPORTANT WOD SCHEMES FOR THE CROSSFIT OPEN While movements make up each workout, there are also many different types of workouts we could see in the 2017 CrossFit Open. In the past we have seen AMRAP’s, workouts for time, and even a two-phase workout to kick off the 2015 CrossFit Open (15.1). Here is a look at the make-up of the workouts we have seen so far in the Open’s short history. Wod Scheme – # Of Times Seen Singlet – 4 Couplet – 15 Triplet – 11 Quadruplet – 1 Quintuplet – 1 The most popular workout scheme in the CrossFit Games Open so far has been a couplet, followed closely by the triplet. OPEN MOVEMENTS Movement – # Of Times Seen in descending order. Double Unders – 6 Bar Muscle ups/Muscle Ups- 6 Toes To Bar – 6 Wall Balls – 6 Thrusters – 6 Chest To Bar Pull Ups – 6 Snatch (Full / Power) – 6 Deadlifts – 5 Burpees (Bar Facing / Regular) – 5 Box Jumps – 4 Clean (Power / Full) – 4 Overhead Squats – 3 Clean & Jerk – 3 Calorie Row – 3 Hand Stand Push Ups – 2 Push Ups – 1 Push Press – 1 Shoulder To Overhead – 1 OH lunge - 1

1/14/17- 13.4

Mark your Calander Upcoming Bring a Friends January 21st February 11th *Please share our events on FB

3...2...1....GO

AMRAP: 7 minutes 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean and jerk, 12 reps 12 Toes-to-bar 135 pound Clean and jerk, 15 reps 15 Toes-to-bar 135 pound Clean and jerk, 18 reps 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

1/13/17- Simplify

Jr's WOD Review

AMRAP 15: 10 Hand Release Push Ups 15 Deadlifts (225/155) 20 Box Jumps (24/20)

Post weights and reps to comments 

2017 Open Gym Times Monday 7pm Tuesday 3:30pm Wednesday 3:30pm Friday 3:30pm Saturday 7am Sunday 11am All early mornings Mon - Fri are NOW 5:30am classes.

1/12/17- Open Tester

2017 APEX CROSSFIT OPEN - 100% Participation Open Programming for Apex. Sign up for the Open Today!! Games.crossfit.com Choose CrossFit Apex as your Team

Kids WOD review

FIRST BENCHMARK OF THE 2016 YEAR AMRAP 20: 50 Wall Balls- 50 DU- 40 BJ, 24/20 40 TTB 30 Burpees 30 C2B 20 Power Cleans, 145/100 20 Jerks, 145/100 10 Snatches, 145/100 10 Muscle ups

1/11/17- Here we row

Ring O Burpees

For Time: 30 Calorie Row (Buy In) 5 Rounds 12 Thrusters (95/65) 12 Bar Facing Burpees 30 Calorie Row (Cash Out)

2017 Open Dates to mark on your calendar Sign up for the Open January 12th games.crossfit.com Sign ups due by February 2nd (To be apart of the Apex Open Draft) Last year we had 103 members of Apex participate. Can we do better in 2017? Apex Open Draft Febrary 11th *early afternoon CrossFit Open First Workout Announcement 17.1 2/23/17 Open runs From 2/23/17 through 3/27/17 (5 weeks) http://www.crossfitapex.com/crossfit-open

1/10/17- Positive Mindset

Mindbody Please update your Profile by adding a picture of yourself and storing a credit card to your account. Remember Terry is available at Apex Monday and Thursday Evenings for any membership assistance.

Kids Bring A Friend

7 Rounds For Time 9 Power Snatch (95/65) 15 Wallball Shots (20/14) 21 Double Unders

Post weights and time to comments

1/9/17- SAKS memorial WOD

Battle of the Birds is making its first Appearance of 2017 Starting next week 1/16 through 1/20. Reigning 2016 Champs are the Roosters! * If your a rooster coming in at night please make note on the whiteboard, vice versa if your an owl and are attending class in the morning make sure you record owl next to your name. Juniors you will pick a team and remain on that team for the week.

Functional Fitness

3RFT of:
1 OHS BW 200m run 9 wall climbs 200m run 20 unbroken ttb *complete remaining in burpees 200m run 12 broad jumps 6/4 200m run

Post weights, time and PR's

1/8/16 - Open Gym

BAF

1/7/16- Team of 2

Mark your Calander

Upcoming Bring a Friends January 21st & February 11th

Mov'in & Grov'in


Teams of 2 AMRAP: 14 minutes 6 Alternating single arm DB/KB Snatch *heavier 3 Strict HSPU 1 Power Clean (155/105) Partners alternate complete rounds

1/6/17 - Paula Abdul

Gorilla Back
OTM: As Long As Possible Thrusters (95/65) Chest to Bar Pull-Ups Min 1 to 3 - 1/2/3 Min 4 to 6 - 2/3/4 Min 7 to 9 - 3/4/5 Min 10 to 12 - 4/5/6 Min 13 to 15 - 5/6/7 Min 16 to 18 - 6/7/8 Min 19 to 21 - 7/8/9 Min 22 to 24 - 8/9/10


2017 APEX CROSSFIT OPEN - 100% Participation THE TWO MOST IMPORTANT WOD SCHEMES FOR THE CROSSFIT OPEN While movements make up each workout, there are also many different types of workouts we could see in the 2017 CrossFit Open. In the past we have seen AMRAP’s, workouts for time, and even a two-phase workout to kick off the 2015 CrossFit Open (15.1). Here is a look at the make-up of the workouts we have seen so far in the Open’s short history. Wod Scheme – # Of Times Seen Singlet – 4 Couplet – 15 Triplet – 11 Quadruplet – 1 Quintuplet – 1 The most popular workout scheme in the CrossFit Games Open so far has been a couplet, followed closely by the triplet.

1/5/17- Street Cleaner

Squat Therapy

3 RFT 10 DB Bench Press ON a medball 40' Floor Sliders 10 Dumbell Squat Clean 40' Floor Sliders

Mindbody Please update your Proile by adding a picture of yourself and storing a credit card to your account. Remember Terry is available at Apex Monday and Thursday Evenings for any membership assitance. OPEN MOVEMENTS Movement – # Of Times Seen in descending order. Double Unders – 6 Bar Muscle ups/Muscle Ups- 6 Toes To Bar – 6 Wall Balls – 6 Thrusters – 6 Chest To Bar Pull Ups – 6 Snatch (Full / Power) – 6 Deadlifts – 5 Burpees (Bar Facing / Regular) – 5 Box Jumps – 4 Clean (Power / Full) – 4 Overhead Squats – 3 Clean & Jerk – 3 Calorie Row – 3 Hand Stand Push Ups – 2 Push Ups – 1 Push Press – 1 Shoulder To Overhead – 1 OH lunge - 1

1/4/17- From the ground up

Caption this photo in the comments

AMRAP: 16 minutes 1 Rope Climb 10 Back Squats (185/135) - from the floor 1 Rope Climb 10 Deadlifts (185/135) Note: Add 1 rope climb to the total after each completed round is finished

2017 Open Dates to mark on your calendar Sign up for the Open January 12th games.crossfit.com Sign ups due by February 2nd (To be apart of the Apex Open Draft) Last year we had 103 members of Apex participate. Can we do better in 2017? Apex Open Draft Febrary 11th *early afternoon CrossFit Open First Workout Announcement 17.1 2/23/17 Open runs From 2/23/17 through 3/27/17 (5 weeks) http://www.crossfitapex.com/crossfit-open

1/3/16- Fortitude

2017 APEX CROSSFIT OPEN - 100% Participation Open Programming for Apex. We're looking to better each member at Apex for the 2017 CrossFit Open. Please place a tally mark next 2 your WORST 2 movements so we can build into our wods and warm these movements. Next Fundamental Seminar this weekend Friday 630pm - 8pm Saturday 1030am - 12pm Looking to sign up please email us at info@crossfitapex.com

Rooster Endurance Crew

PRE TESTING THE ENGINE IN 2017 EMOMx30 Odd: 15/12 Cal Row Even: 15/12 Burpees Scoring: Record total rds completed rx. If adjusted number mid workout record lowest # of reps during wod.

1/2/16- 14.1

Lurong Resolution Challenge...click here for more details

WDZ Bring A Friend

14.1 AMRAP: 10 minutes 30 Double Unders 15 Power Snatches (75/55)

2017 Open Gym Times Monday 7pm Tuesday 3:30pm Wednesday 3:30pm Friday 3:30pm Saturday 7am Sunday 11am Starting Jan 2 All early mornings Mon - Fri will be 5:30am classes.