Author: jon

Take a look at our NEW PAGE to find out what you can do before, during, and after a CrossFit class to maximize your health!

All Pro CrossFit’s Workout of the Day:

For time:
50-35-20 reps of:
Wall ball shots (20/15)
Pull ups
Double unders

All Pro CrossFit’s Workout of the Day:

5 Rounds For time:

15 Kb swings (45/35)
12 Box Jumps (30″/24″)
10 Ring dips

All Pro CrossFit’s Workout of the Day:

AMRAP in 20 minutes:
Run 300m
10 Toes to bar
10 Front Squat (95/75)
4 Turkish Get ups
(35/25) 2 each arm
alternating

 

 

All Pro CrossFit’s Workout of the Day:
Tabata Something Else

32 intervals of:
20s work, 10s rest
8 intervals each of:
Pull ups
Push ups
Sit ups
Squats

Score is total reps from
all intervals.

 

 

Okay, this is SO true!

All Pro CrossFit’s Workout of the Day:

10 rounds of:
Power Snatch
5 Overhead Squats

Score is max load lifted
with correct form.

Happy Monday! Have a great week!

All Pro CrossFit’s Workout of the Day:

5 rounds for time:
Run 400 m
15 Burpees
15 Medicine Ball cleans

5 rounds for time:

Run 400 m

15 Burpees

15 Medicine Ball cleans

Random, but I believe this is true.

All Pro CrossFit’s Workout of the Day:
“Chelsea”

5 Pull ups
10 Push ups
15 Squats

Each minute on the minute
for 30 minutes.

All Pro CrossFit’s Workout of the Day:

For time:

50 Ring rows
50 box jumps (24″/20″)
50 Kb swings (45/35)
50 Knees to elbows
50 Med ball twists

All Pro CrossFit’s Workout of the Day:

5 rounds for time:

3 Wall Sprints
Clean and Jerk 5 reps
(115/95)

 

All Pro CrossFit’s Workout of the Day:

“Annie”

50-40-30-20-10 reps of:
Double Unders
Sit ups

 

All Pro CrossFit’s Workout of the Day:

AMRAP in 15 min.

Run 400m or Row 500m
L sit 35s
8 Db Snatch each arm
(40/30)

All Pro CrossFit’s Workout of the Day:

5 rounds for time:

8 Deadlifts (185/135)
10 Ring/TRX Push ups

All Pro CrossFit’s Workout of the Day:

3 rounds of 1 min each:

Single Db Walking Lunges (30/20)
Pull ups
Box Jump (24″/20″)
Kb Sumo Deadlift High Pull(45/35)
Row (for cal)

Please Note: We will not have the 9:00 AM yoga class this morning.  We are sorry for the change in schedule. Our yoga instructor was injured on Friday. We will begin yoga class after her recovery.

 

Potluck Lunch today!! 12:00 PM

All Pro CrossFit’s Workout of the Day:

Back Squat
5-5-5-5-5
Bench Press
5-5-5-5-5

All Pro CrossFit’s Workout of the Day:

4 rounds for time:

15 Wall Ball Shots (20/15)
25 Hanging Knee Raises
Run 400m

 

All Pro CrossFit’s Workout of the Day:

3 rounds for time:

Hang Power Clean (135/95)
15 reps
25 Double Unders

All Pro CrossFit’s Workout of the Day:

8 rounds for time:

10 Kb swings (45/35)
10 Push ups
15 Sit ups

10 Ring rows

 

No WOD
Cancelled for race

Open Gym 10-12
Work out at your own risk

Suggested WOD:

10 SDLHP (75/55)
10 Box Jumps (24/20)
300m Run (fast!)

All Pro CrossFit’s Workout of the Day:
“Mary”

AMRAP in 20 min.:

5 Handstand push ups
10 1-legged squats
15 Pull ups

Please Note:

Friday, August 3, 2012 6,7,9,10 WOD 4-6 PM Open gym only 6-7 PM closed
Saturday, August 4, 2012 10 AM – 12 PM Open Gym only

There will not be an organized WOD led by our coach Friday afternoon or Saturday morning.

Instead, we will have open gym from:
4-6 PM on Friday and 10 AM – 12 PM on Saturday.
You may use the gym to do your own workout and practice your CrossFit skills. We will have a suggested WOD on the board if you wish to follow it. One of our assistant coaches will be there for supervision, but this will be open gym time without official coaching. Work out at your own risk. Coach Koehl will be out to train for and race the XTERRA Indian Peaks Triathlon at the Eldora Nordic Center.

Stay positive! 🙂

All Pro CrossFit’s Workout of the Day:

1000m Row test

Deadlift
5-5-5-5-5

Max Push ups
in two minutes

 

Please Note:

Friday, August 3, 2012 6,7,9,10 WOD 4-6 PM Open gym only 6-7 PM closed
Saturday, August 4, 2012 10 AM – 12 PM Open Gym only

There will not be an organized WOD led by our coach Friday afternoon or Saturday morning.

Instead, we will have open gym from:
4-6 PM on Friday and 10 AM – 12 PM on Saturday.
You may use the gym to do your own workout and practice your CrossFit skills. We will have a suggested WOD on the board if you wish to follow it. One of our assistant coaches will be there for supervision, but this will be open gym time without official coaching. Work out at your own risk. Coach Koehl will be out to train for and race the XTERRA Indian Peaks Triathlon at the Eldora Nordic Center.

Be sure to check out the Workout Pics tab to see new pictures of what’s been happening in class!

 

If, for any reason, you see a picture of yourself that you wish to be removed, please email [email protected] and specify which picture you would like removed.

All Pro CrossFit’s Workout of the Day:

5 Rounds for time:
15 Toes to bar
15 Thrusters (75/45)

Please Note:

Friday, August 3, 2012 6,7,9,10 WOD 4-6 PM Open gym only 6-7 PM closed
Saturday, August 4, 2012 10 AM – 12 PM Open Gym only

There will not be an organized WOD led by our coach Friday afternoon or Saturday morning.

Instead, we will have open gym from:
4-6 PM on Friday and 10 AM – 12 PM on Saturday.
You may use the gym to do your own workout and practice your CrossFit skills. We will have a suggested WOD on the board if you wish to follow it. One of our assistant coaches will be there for supervision, but this will be open gym time without official coaching. Work out at your own risk. Coach Koehl will be out to train for and race the XTERRA Indian Peaks Triathlon at the Eldora Nordic Center.

All Pro CrossFit’s Workout of the Day:

For Time:

Run 400m
50 Lying leg raises
Row 500m
50 Quadruped Opp Arm/Leg
Run 400m
50 Med ball twists (20/15)

Row 500m

50 Sit ups

Please Note:

Friday, August 3, 2012 6,7,9,10 WOD 4-6 PM Open gym only 6-7 PM closed
Saturday, August 4, 2012 10 AM – 12 PM Open Gym only

There will not be an organized WOD led by our coach Friday afternoon or Saturday morning.

Instead, we will have open gym from:
4-6 PM on Friday and 10 AM – 12 PM on Saturday.
You may use the gym to do your own workout and practice your CrossFit skills. We will have a suggested WOD on the board if you wish to follow it. One of our assistant coaches will be there for supervision, but this will be open gym time without official coaching. Work out at your own risk. Coach Koehl will be out to train for and race the XTERRA Indian Peaks Triathlon at the Eldora Nordic Center.

All Pro CrossFit’s Workout of the Day:

7 rounds for time:

10 Kb swings (50/35)
10 Burpees
10 Double unders

Please Note:

Friday, August 3, 2012 6,7,9,10 WOD 4-6 PM Open gym only 6-7 PM closed
Saturday, August 4, 2012 10 AM – 12 PM Open Gym only

There will not be an organized WOD led by our coach Friday afternoon or Saturday morning.

Instead, we will have open gym from:
4-6 PM on Friday and 10 AM – 12 PM on Saturday.
You may use the gym to do your own workout and practice your CrossFit skills. We will have a suggested WOD on the board if you wish to follow it. One of our assistant coaches will be there for supervision, but this will be open gym time without official coaching. Work out at your own risk. Coach Koehl will be out to train for and race the XTERRA Indian Peaks Triathlon at the Eldora Nordic Center.

All Pro CrossFit’s Workout of the Day:

5 rounds for time:
5 tire flips
50 m famers walk (40/30)
10 Medicine ball clean slams (20/15)
10 weighted sit-ups
50m farmers walk (40/30)

All Pro CrossFit’s Workout of the Day:

5 rounds for time:
4 Turkish Get Ups (35/25)
6 Deadlifts (185/135)
8 box jumps (24″/20″)

Weights and speed must not exceed what you can perform with perfect technique for the prescribed number of reps.

All Pro CrossFit’s Workout of the Day:

3 rounds of:
Run 800m
Rest 2:00
Bar hang for max time:

Negative split 800s
Make each bar hang longer.
1 burpee penalty/1 sec foul

Score is fastest 800m run minus the longest bar hang.

All Pro CrossFit’s Workout of the Day:

5 L pull ups
10 Handstand push ups
20 Ring dips
30 Back extensions
40 Push ups
50 sit ups
60 squats
L sit 1 minute