Tuesday, April 30, 2013

5/1/13- 3 of a kind

Aaron W.& Josh I.

3RFT
8 Turkish Getups(4 ea arm) 35/26#
8 Man Makers- you pick#
12 Power Snatch 115/75#
*15 min cap
Post weights and time to comments


Monday, April 29, 2013

4/30/13- Lunch Break

GAMES CLASS CANCELD TONIGHT!

 Austin & Frank
For time:
10 Shoulder press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat

Barbell weights 115 Men, 75 Women


*Post weights and time to comments

Who's going unbroken?



Clients Calling:
1. Apex is calling all welders/metal workers, is anyone interested in creating:
       - Prowlers
       -Sleds
2. Is anyone interested in the open space next to Apex? Our landlord is looking to rent it ASAP. If you are interested, please let Tanya, Josh or Keith know. 

Sunday, April 28, 2013

4/29/13- Triple Threat

 Jessica

All 3 WODS are AMRAP's combined score = total reps.  You have will have 10 min rest in between AMRAP's. You pick the order of your Wods.
WOD1: 5 Min AMRAP
5 Burpees
10 Pull-Ups
10 min Rest
WOD 2: 5 min AMRAP
7 Front Squats...95/55 pounds
7 Push Press...95/55 pounds
10 min Rest
WOD 3: 5 min AMRAP
5 Power Cleans...155/85 pounds
10 Box Jumps...20

*Post time and weights to the comments


ABC- Challenge- Max Distance Handstand Walk- the Bar is set at 4 feet. (black mats - 4'x6')

4/28/13- Open Gym

This concludes Throwback Week!
How do you finish a lift?


Saturday, April 27, 2013

4/27/13- County Fair

4 minutes work at each 1 minute       
rest to transition for max rounds:

5 Push Press(95) - 5 Sit-ups = 1
5 Wall Ball - 5 Box Jump = 1
5 SCleans(95) - 5 DUnders = 1
5 KB Snatches - 5 Burpees = 1
                                    Scratch and Kim  deadlifting*Post weights and time to comments
                        
                                 



                                         Post KOP throwdown

Thursday, April 25, 2013

4/26/13- Fairfax

Reps of 30-20-10 of each movement.                               A day in the Park! 
Wall Ball
Front Squat 45lbs
Body Builders (push up, jump feet apart, jump feet 
together, stand to full extension)
Hang power snatch 95/45
400m run

*Teams of 3,4 or 5. Partners all must complete each movement everyone must complete 30 reps then 20 reps then 10 reps. You may not pass a partner on movements.



Please post team members, weights & time to comments  
                                                                                                



                             Apex takes on the Tough Mudder

Wednesday, April 24, 2013

4/25/13-Wags

                                                   KBS @ Montco

Reps of 10 - 1 for time:              
Ring push ups
Pull ups
Hang clean and jerk (135/85)
med ball sit ups 20/14

*Post weights and time to comments






                                 What's BDD thinking?

Tuesday, April 23, 2013

4/24/13- Busted O-Ring

1 min work x4 & 1 min rest

Jumping Squats 45#
Push Press 45#
Sit Ups
SDHP 45#
4 Rounds for Max reps

What would your Walk-Out song be?
What's a walk-out song? (if you were a boxer
what song would be playing on as you walked to
the ring?)


Who are the two guys  
between Josh & Tanay?
Interview time

Monday, April 22, 2013

4/23/13- Feliciani

                                                 Opening night @ Broad St.
For time:                
400m run
30 db sq clean (choose your own weights)
400m run
30 dl 225
400m run
30 situps
400m run
30 pull ups


Do you remember you remember your first WOD? how you felt during and after? Please share in comments
                                    Wagner's garage- Team WOD

Before all the sponsorships & Reebok arrived on the scene!
2010 Regionals Trip- Click here to watch


GAMES WOD: Click here

Sunday, April 21, 2013

4/22/13- 300

THROWBACK WEEK
25 pull ups
50 DL 135/95
50 push ups
50 box jumps 20"
50 floor wipers 135/75
50 single arm DB C & J 35/25
25 Pull ups

*Post weights and Time to comments

Music is extremely motivational......What song gets you AMP'd up?                                                                                        WOD's at IV





Above the Bar Challenge......L-sit for Time....Must use parallets, you also must have plates stack under your feet(Games Style), once your heels touch the plates, time ends. 


Saturday, April 20, 2013

4/21/13- Open Gym


A large number of Apex athletes are competing today at Mahem in the Medowlands. Watch the action live here.

Friday, April 19, 2013

4/20/13- Glen

For time:
135/95 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Kurt Stein went to school with Glen.



Best of Luck to everyone competing tomorrow! Apex Stand UP! and Stay On It!
How Bad do you want?

Thursday, April 18, 2013

4/19/13-Zagnut

20 min AMRAP

7 thrusters
7 SDLHP

*80/45 wt

Post weights and reps to comments


Tomorrow's WOD is upon Kurt S. request

Don't forget:
1. Games class on Saturday @ 6:30 am
2. Muscle Up Clinic on Saturday @ 9:00am
3. Jane's Nutrition Lecture on Greens and Raw Food 11-12noon






It's almost time to show the Meadowalnds what Apex is made of!



Wednesday, April 17, 2013

4/18/13- Slinky

2 rounds

Time each individually

750m row
5 wall climbs
30 double unders

*rest 3 minutes between rds

Post weights and time to comments


Muscle up clinic this Saturday at 9 am


Above the Bar Challenge Check-In
How many reps do you have?


Mayhem get ready part II
How to Bench Correctly


Tuesday, April 16, 2013

4/17/13- Cliffhanger

For time:

10-1 Wall balls 20/14 to 10'

1-10 Lunges holding WB

*12 min Cap

Post weights and time to comments

What's your favorite Price is Right game?



Saturday's WOD is Kurt Stein's Request
Don't forget:
1. Games class on Saturday @ 6:30 am
2. Muscle Up Clinic on Saturday @ 9am





Good Luck to our Mayhem Athletes.....A little bit of inspiration for you!
If you are competing this Sunday, please post your Team Name and members



How to carry a Log


Monday, April 15, 2013

4/16/13- Two Scoops

Our thoughts and prayers go out to all those that were impacted by yesterdays Boston tragedy.
Clay - 3 RM 150#


5 min AMRAP of
10 SDHP 95/65
10 PP 95/65

Rest 5 minutes

3 RFT of:
400m run
15 TTB (any break from TTB 
must complete 1 GI Jane)
*12 min cap

*Post weights/reps/time to comments
Ricky - 4 RM 355#

Muscle up clinic this Saturday at 9 am- Games class 6:30 AM


What's your favorite flavor Ice Cream?


Games Class: Click here

Mayhem prep:



Sunday, April 14, 2013

4/15/13-Bellyflop

CONGRATS TO MISSY & CLAYTON! Quinlyn Renee (6lbs, 20 inches) was born at 11:08 pm Sunday Night.



8 rounds of tabata

Burpees
OHS (95/65)
complete in this order: 
B,OHS,B,OHS,rest =1rd

Tabata timing for Burpees and OHS 20sec on, 
10 sec off for the 4segments and then
rest at the end of each rd for 30 sec

*score = total reps
*Post weights and reps to comments

Above the Bar Challenge- Consecutive DU's- Bar is set at 45 Reps
- Only 1 attempt per day
- Must have a judge
-Only can be performed at Apex


Look Mom NO HANDS!
Some Warmup Fun: Who can can up without using their hands, crossing their legs or rocking
These athletes can....Chris H., Buckley, LaRynn & Katie

Saturday, April 13, 2013

Rise Above the Bar Challenge


Apex will be hosting a weekly challenge for all clients. A challenge will be posted on Sunday nights along with a set amount of reps/.weight etc.(THE BAR). The object is to try and RISE ABOVE THE BAR each week.
Rules:
1. Each Athlete must have a validator or judge to verify their attempt.
2. Athletes are only allowed  1 validated attempt within 24 hours(you can practice, but practice attempts will not count!)
3. If you RISE ABOVE THE BAR, you MUST blog your effort and write your full name on the Games Board(located in the warmup area) and the result of your attempt. If you do not,  your results will not count.
4. All validated attempts MUST be performed at Apex.
5. Attempts and practice may only take place during warm-up or cool down.....no taking time away from class.

A prize will be awarded to the winner of each week!


4/14/13- Open Gym


Friday, April 12, 2013

4/13/13- Clean & Jerk Ladder

c/o Explode
8min AMRAP
30 Clean n Jerk...95/65 pounds
30 Clean n Jerk...135/85 pounds
30 Clean n Jerk...165/105 pounds
AMRAP of remaining time
Clean n Jerk...205/125 pounds



*Post reps and weights to comments
How many reps can you go unbroken?

Coaches Corner:
Tips for this athlete

Thursday, April 11, 2013

4/12/13- Redemption 13.5

4min
3rounds
15 thrusters 65/35
15 pull ups (NO c2B)

Same set up as OPEN wod 13.5
however lighten the weight and scale 

pull ups to help people get into their next 4 min.

Post weights and time to comments


How many reps are you shooting for?



Trail Runs- Friday April 12 and Saturday May 4

Ready to get out and enjoy this great weather? Like to hop over logs and weave through puddles and roots? Want to get in some trail running practice before the Civilian Military Combine? Come on out for trail runs on April 12 and/or May 4.

Our first run on Friday April 12 will be at Evansburg State Park. We'll go over some pose running strategies before we head out to navigate the trails that run right along Skippack Creek.

Coaches Corner:
What tips would you give these athletes?

 

Wednesday, April 10, 2013

4/11/13-Shazam

3 rounds for time
400m run
21 Deadlifts
(Men 185, 225, 275 Women 135, 155, 185)


21 Box jump 30,24,20

Each rd DL wt in creases and box jump decreases.
Scale options for deadlifts Men 135 185 225 or 115 135 165
Women 115 135 165 or 80 95 115


*Post weights and time to comments



If you could have one super power......what would it be?

We all have a little super power in us.....Both of these athletes swore they could not lift the weight! Look what a cheering section and a camera can do! Awesome!

Rachel I. last set 80#
Larynn-last set 115#

Tuesday, April 9, 2013

4/10/13- Clean it up

On the min for 15 min
3 Deadlifts (185/115)
3 Fnt Squats (185/115)


*Post weights and rounds to comments


Got the RUNS? Trail Runs- Friday April 12- 11am and Saturday May 4

Ready to get out and enjoy this great weather? Like to hop over logs and weave through puddles and roots? Want to get in some trail running practice before the Civilian Military Combine? Come on out for trail runs on April 12 and/or May 4.

Our first run on Friday April 12 will be at Evansburg State Park. We'll go over some pose running strategies before we head out to navigate the trails that run right along Skippack Creek.

Monday, April 8, 2013

4/9/13- Nike

2 rounds 
(1 rd = bj, thrusters and du)
90 seconds
200m sprint
In remaining time complete max reps
box jump overs 20"
*rest 90 sec
complete same set up with db thrusters and double unders

*Post time and weights to comments

Why do you Crossfit? post to comments


Happy Birthday Vic
Competition Class: Click here for WOD



New Sport?

Sunday, April 7, 2013

4/8/13- Lord of the WOD

For Time:
For time:
25 walking lunges, 
20 pull ups
50 box jumps 20", 
20 double unders
25 dips,
20 TTB
30 KBS (53/35), 
30 sit ups
20 h. sq clns (75/55), 
25 Good Mornings 75/55
30 wallballs, 
20 ring rows

*Post your weights and time to comments

What's your closing thoughts on the OPEN? Highs, lows  and PR's?

Trail Runs- Friday April 12- 11am and Saturday May 4

Ready to get out and enjoy this great weather? Like to hop over logs and weave through puddles and roots? Want to get in some trail running practice before the Civilian Military Combine? Come on out for trail runs on April 12 and/or May 4.

Our first run on Friday April 12 will be at Evansburg State Park. We'll go over some pose running strategies before we head out to navigate the trails that run right along Skippack Creek.

Saturday, April 6, 2013

4/7/13- 13.5

REDO-REDO-REDO
Last time for a redo!

Open 13.5
AMRAP 4:
15 Thrusters, 100/65
15 C2B
*4 minute bonus for every 90 reps (3 rounds) completed.

Friday, April 5, 2013

4/6/13- Jerry













For time
1mile run
2k row
1 mile run


Jr Class doing 13.5
Dillon hits 169 reps


Thursday, April 4, 2013

4/513- 13.5

*Friday Night Lights Social, immediately following the WOD

Open 13.5
AMRAP 4:
15 Thrusters, 100/65
15 C2B
*4 minute bonus for every
90 reps (3 rounds) completed.
 
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it  last forever."
Lance Armstrong