08.21.13 – Wednesday WOD

Strength

15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)

Conditioning

12 minute AMRAP of:

10 KB clean & jerk (left) 24/16kg
15 KB swings 24/16kg
10 KB clean & jerk (right) 24/16kg
15 KB Hi-Pulls 24/16kg

Special Events

Check out this fun video of Ryan from the last time he was at Apollo! Back Tuck!

08.14.13 – Wednesday WOD

Strength

15 minutes to find a 2 RM Hang Clean & Jerk (top of knee) – the bar may be dropped after the first Jerk.

Conditioning

For time:

30 KB swings 32/24kg
30 Burpees
20 KB swings 32/24kg
20 Burpees
10 KB swings 32/24kg
10 Burpees

Special Events

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07.31.13 – Wednesday WOD

Strength

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.

Conditioning

3 rounds for total time:

50 KBS 24/16kg
25 HR Push-ups

*Rest 2 minutes between each round.

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07.01.13 – Monday WOD

Strength

HBBS 7X5 @ 75% – rest at least 2 minutes

Conditioning

3 rounds for time of:

30 KBS 24/16kg
60 Double-Unders

Announcements

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06.13.13 – Thursday WOD

Strength

5X3 HBBS @ 65% – rest 90 sec.

Conditioning

4 rounds for total working time:

30 KBS 1.5 pood/1 pood
12 HSPU (regionals standard)
12 Pullups

Rest 1:1

Beach WOD – Saturday, June 15th at 9:00 AM

Get ready to have some fun, but work hard! We are still finalizing the WOD, but be prepared to work in teams to accomplish movements such as burpees, swimming, running, and mountain climbers. You will get wet and sandy, so be prepared.

  • Where: The Undertow Beach Bar, 3850 Gulf Blvd St Pete Beach, FL 33706‎
  • When: June 15th at 9:00 AM
  • Post WOD: Fun in the sun with our awesome CF 727 community! :)

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06.03.13 – Monday WOD

Strength

1a) 3 X 20 Reverse Hypers

1b) 3 X ME L-Sit Hold

Conditioning

4 rounds for total working time of:

100m Shuttle Sprint (20m sections)
20 KBS 32/24kg
20 BB Reverse Lunges (alternating – front rack) 95/65#
Rest – 2:1

Upcoming Events

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Post bro session WOD on Friday night open gym. Lookin’ good guys!

05.08.13 – Wednesday WOD

Strength

7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.

Conditioning

6 rounds for total working time of:

20 KBS 24/16kg
15 Burpees

Rest 1:1

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Have you tried a Kill Cliff yet? They are only $3.00 each and are great for recovery.